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.

Ingredients

Scale

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

Preheat oven to 375°F (190°C). Brush 18 muffin cups with 1 tsp olive oil.
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.
Add spinach in batches; cook, stirring, until fully wilted, 2–3 minutes. Remove from heat; cool slightly.
In a medium bowl, combine chicken, olives, parsley, dill, lemon zest, and feta. Stir in the cooled vegetables.
In a large bowl, whisk whole eggs and egg whites until frothy. Sift in chickpea flour, paprika, turmeric, and black pepper; whisk until smooth.
Divide the vegetable–chicken mixture among the 18 cups (about two-thirds full).
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.
Cool in pan 5–10 minutes, then loosen edges and lift out. Serve warm or cool completely for storage.

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

Nutrition

Calories: 96