High-Protein Mediterranean Egg Bites Recipe With Red Peppers & Spinach (9 Ingredients, 35 Minutes) by Elisa Schmitz
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If you're looking for an easy and delicious grab-and-go-source of energy in the morning, then I have a great recipe for you. This high-protein Mediterranean egg bites recipe with red peppers and spinach is a wonderful way to start the day. These savory egg muffins are filled with protein and nutrients, and they taste absolutely amazing.
For breakfast, these tasty egg muffins can be an absolute lifesaver. They fuel you up with protein, thanks to the eggs and cottage cheese (check out the health benefits of cottage cheese and the health benefits of protein). They're also a good source of healthy nutrients, thanks to the red peppers, spinach and onions (check out the health benefits of red bell peppers, the health benefits of spinach and the health benefits of onions).
To make these gluten-free egg muffins, here are the nine wholesome ingredients you'll need: extra virgin olive oil, onion, red bell pepper, fresh spinach, eggs, milk, garlic powder, cottage cheese and feta cheese (see why feta is one of the healthier cheeses). You sauté the vegetables before evenly distributing the mixture into the bottom of a muffin tin. You add the egg mixture on top then bake the egg bites until cooked through and golden. So easy and delicious.
Serve these satisfying egg bites for breakfast or as part of a weekend brunch alongside your favorite brunch sides. They make an energizing snack any time of day, too. If you're trying to eat a healthier Mediterranean diet, be sure to add this high-protein recipe to the mix!
Cuisine: Mediterranean / American
Prep Time: 10 minutes
Cook Time: 22 to 25 minutes (ovens vary)
Total Time 32 to 35 minutes
Servings: 12
Ingredients
- 1 tablespoon extra virgin olive oil
- 3/4 cup onion, diced
- 3/4 cup red bell pepper, diced
- 5 ounces fresh baby spinach
- 8 large eggs
- 1/2 cup milk (or almond milk)
- 1/2 teaspoon garlic powder
- 1 cup cottage cheese
- 6 ounces feta cheese, crumbled
- salt and pepper, to taste (optional, but I used about 1/3 teaspoon of each)
- fresh basil or parsley, for garnish (optional)
Here's how to make it:
- In a large skillet over medium-high heat, add the olive oil, onions and red peppers. Sauté until crisp-tender, about 2 minutes. Add the spinach and sauté until spinach is wilted, about 1 additional minute.
- Evenly distribute the vegetable mixture into a muffin pan that's been sprayed with cooking spray.
- Add the feta cheese on top of the vegetables.
- In a large mixing bowl, add the eggs, milk and garlic powder. Add salt and black pepper, to taste, if desired. Whisk to combine.
- Evenly distribute the egg mixture on top of the vegetables and cheese in the muffin tin, being careful not to over-fill each muffin (I filled each one a bit more than three-quarters full).
- Bake in an oven that's been preheated to 350 degrees F until cooked through and golden brown, about 18 to 22 minutes. Allow to cool for a bit before removing from pan and serving.
- Garnish with fresh basil or parsley, if desired. Store leftovers in an airtight container in the refrigerator or freezer.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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