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Wholesome High-Protein Egg White Bites with Spinach and Feta

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These high-protein egg white bites with spinach and feta are a quick, easy, and healthy snack or light meal, perfect for busy days and meal prep.

Ingredients

Scale
  • 12 large egg whites (about 1 1/2 cups / 360 ml)
  • 3 cups fresh spinach, packed (about 90 g), washed and roughly chopped
  • 1/2 cup crumbled feta cheese (about 75 g)
  • 1 small onion, finely chopped
  • 1 clove garlic, minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 teaspoon dried oregano
  • 1 tablespoon olive oil
  • Optional: 1 tablespoon fresh herbs like parsley or dill, finely chopped

Instructions

  1. Preheat your oven to 350°F (175°C). Lightly grease your 12-cup muffin tin with olive oil or non-stick spray.
  2. Heat 1 tablespoon olive oil in a non-stick skillet over medium heat. Add the finely chopped onion and sauté for about 3 minutes until soft and translucent.
  3. Add the minced garlic and cook for another 30 seconds until fragrant.
  4. Add the chopped spinach and cook, stirring, until wilted and most moisture has evaporated, about 3-4 minutes. Remove from heat and let cool for about 5 minutes.
  5. In a large bowl, whisk the egg whites with salt, pepper, and dried oregano until slightly frothy but not stiff, about 1-2 minutes.
  6. Gently fold the cooled spinach mixture and crumbled feta into the egg whites, ensuring even distribution without deflating the egg whites too much.
  7. Spoon the mixture evenly into the muffin cups, filling each about 3/4 full.
  8. Bake for 18-22 minutes, or until the egg white bites are set and lightly golden on top. A toothpick inserted should come out clean.
  9. Let the bites cool in the pan for about 5 minutes before removing. Use a small spatula or butter knife to loosen edges if needed.

Notes

Sauté spinach thoroughly and squeeze out excess moisture to prevent watery bites. Use fresh egg whites if possible for fluffier texture. Avoid overbaking to keep bites moist and not rubbery. Grease muffin tin well to prevent sticking. You can bake in an air fryer at 320°F (160°C) for about 15 minutes as an alternative method.

Nutrition

Keywords: egg white bites, high protein snack, spinach feta bites, healthy snack, easy snack, low calorie, gluten-free, vegetarian

Find it online: https://avabowls.com/wholesome-high-protein-egg-white-bites-with-spinach-and-feta-recipe-for-easy-healthy-snacks/