The Best Grab-and-Go Mediterranean Egg Bites (with Feta & Dill)

I’ve tried so many versions of egg bites. The coffee shop ones often feel a bit rubbery, and many homemade recipes just taste… flat. I wanted something different—a breakfast bite that wasn’t just convenient, but was genuinely packed with flavor and satisfying ingredients.

This recipe is the result of that mission. It’s not just eggs in a cup; it’s a “kitchen sink” approach in the best possible way, loaded with the Mediterranean flavors I love. We’re talking savory chicken, briny olives, fresh herbs, and tangy feta, all in one perfect, high-protein bite.

They’ve become my solution for those mornings when I need something nourishing I can eat with one hand while I’m reading through emails. They’re a game-changer.

More Than Just an Egg Muffin

What sets these veggie egg bites apart is the sheer amount of goodness packed inside. They aren’t just colored with a few specks of spinach. They’re built on a foundation of sautéed shallots and bell peppers, wilted spinach, and savory shredded chicken.

This combination delivers on satisfaction. The protein and healthy fats from the eggs, chicken, and olive oil provide steady, reliable energy. The chickpea flour (my secret weapon!) binds them beautifully while adding valuable fiber, making them so much more robust than a simple egg muffin. It’s a choice that just feels good.

And the flavor! The combination of salty feta, briny Kalamata olives, bright lemon zest, and a ton of fresh dill and parsley is just incredible. It’s a vibrant bite that genuinely wakes you up.

How These Bites Come Together

The process is straightforward, and I find it’s a perfect Sunday activity. You’ll start by sautéing the “flavor base”—the shallots, peppers, and spinach—until they’re soft and fragrant. This step is key; it coaxes out their sweetness.

While that cools, you mix all the “good stuff” (chicken, olives, herbs, feta) in one bowl and whisk the egg mixture (with that important chickpea flour!) in another.

Then, you just combine them. Divide the hearty filling among your muffin cups first, then pour the egg mixture over the top. This ensures every single bite gets a perfect ratio of filling to egg. A quick bake, and your breakfast for the week is done.

A Few Pro-Tips for Perfect Bites

• Don’t Skip the Sauté: It might be tempting to use raw veggies, but sautéing the shallots and peppers first is essential for flavor and texture. It removes excess water and deepens their taste.
• The Chickpea Flour Trick: As the recipe notes, the chickpea flour is vital. It creates a lighter, fluffier, and more stable bite than all-purpose flour and keeps them packed with fiber. It’s my non-negotiable for this recipe!
• Go Vegetarian: These are fantastic without the chicken. As the note suggests, a cup of cooked chickpeas (lightly mashed) or some hearty white beans are a brilliant swap.
• Herb Flexibility: Don’t have dill and parsley? Use all of one! Or swap in fresh mint or basil. This recipe is very forgiving.

More Breakfast Ideas to Explore

I love having a rotation of high-protein, satisfying breakfasts. If you’re a fan of these feta egg bites, I think you’ll also love my copycat Starbucks Spinach Feta Wrap, which shares many of these delicious flavors.

And for a wonderful weekend breakfast when you have a bit more time, this easy Mediterranean Shakshuka is always a huge crowd-pleaser in my house.

Quick Questions

Can I freeze these Mediterranean egg bites?

Absolutely! This is one of my favorite parts. Let them cool completely, then freeze them on a baking sheet before transferring to a freezer bag. They’ll last for up to 3 months. Reheat from frozen in the microwave for 60-90 seconds.

Why did my egg bites stick to the pan?

This is a common frustration! You must grease your muffin tin very well. I use olive oil, but a good cooking spray works. Silicone muffin liners are also a fantastic, foolproof option if you have them.

What can I use instead of chickpea flour?

While I highly recommend it for the texture and nourishing qualities, you could also use almond flour for a similar low-carb, high-protein structure. I would avoid regular all-purpose flour as it can make them a bit dense.

Veggie & Egg Bites with Feta and Dill

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• Prep Time: 20 minutes
• Cook Time: 22 minutes
• Total Time: 42 minutes
• Yield: 18
• Category: Breakfast, Snack
• Cuisine: Mediterranean-Inspired

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Description

Reimagine your morning routine with these protein-packed Sunrise Veggie & Egg Bites. Expertly crafted to be both delicious and compliant with the Mediterranean diet, each bite is loaded with sautéed bell peppers, fresh spinach, and savory chicken, all bound in a light, fluffy egg base. Perfect for meal prep, they offer a nourishing, grab-and-go breakfast that doesn’t compromise on flavor.

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Ingredients

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• 1 tbsp + 1 tsp extra virgin olive oil (divided)
• 2 large shallots (finely diced)
• 1.5 cups red bell pepper (small dice)
• 3 cups fresh baby spinach (packed)
• 6 oz 170 g cooked chicken breast, shredded
• ½ cup Kalamata olives (rinsed and roughly chopped)
• 1 cup fresh parsley (finely chopped)
• ¼ cup fresh dill (finely chopped)
• 1 tsp lemon zest
• 3 tbsp feta cheese (crumbled)
• 6 large whole eggs
• 12 large egg whites (or 1.5 cups liquid egg whites)
• ½ cup 60 g chickpea flour
• ¾ tsp Spanish paprika
• ½ tsp ground turmeric
• ½ tsp freshly ground black pepper

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Instructions

1. Preheat oven to 375°F (190°C). Brush 18 muffin cups with 1 tsp olive oil.
2. Heat the remaining 1 tbsp olive oil in a large skillet over medium heat. Add shallots and bell pepper; sauté 4–5 minutes until softened.
3. Add spinach in batches; cook, stirring, until fully wilted, 2–3 minutes. Remove from heat; cool slightly.
4. In a medium bowl, combine chicken, olives, parsley, dill, lemon zest, and feta. Stir in the cooled vegetables.
5. In a large bowl, whisk whole eggs and egg whites until frothy. Sift in chickpea flour, paprika, turmeric, and black pepper; whisk until smooth.
6. Divide the vegetable–chicken mixture among the 18 cups (about two-thirds full).
7. Pour the egg mixture over the filling, leaving a little headspace. Bake 18–22 minutes, until centers are set and a wooden skewer comes out clean.
8. Cool in pan 5–10 minutes, then loosen edges and lift out. Serve warm or cool completely for storage.

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Notes

• Storage: Store cooled egg bites in an airtight container in the refrigerator for up to 4 days. They can also be individually wrapped and frozen for up to 3 months. Reheat gently in a microwave or toaster oven.
• Vegetarian Option: For a vegetarian version, substitute the chicken with 1 cup of cooked chickpeas or white beans, lightly mashed.
• Ingredient Tip: The chickpea flour is key to the texture and fiber content. Do not substitute with all-purpose flour.

Nutrition Information

Per serving (1 egg bite)

• Calories: 96 kcal
• Protein: 9.0 g
• Total Fat: 4.3 g
• Saturated Fat: 1.0 g
• Total Carbohydrate: 5.2 g
• Dietary Fiber: 1.4 g
• Total Sugars: 1.4 g (0 g added)
• Sodium: 118 mg

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Nutrition

• Calories: 96

I hope these nourishing, savory bites make your mornings easier and more delicious. They are proof that a quick breakfast can still be exciting and packed with whole-food ingredients. Enjoy!

Emily

Hi, I’m Emily! As a wellness researcher and recipe developer, my mission is simple: to bridge the gap between nutritional science and the joy of eating. Here, you’ll find evidence-based recipes that feed your body without boring your tastebuds. Read her full story.