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5 from 5 reviews

Veggie & Egg Bites with Feta and Dill

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.

  • Total Time42 minutes
  • Yield18 egg bites 1x

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

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.

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 Facts (per serving: 1 egg bite): Calories: 96 kcal | Total Fat: 4.3 g (Saturated Fat: 1.0 g) | Total Carbs: 5.2 g (Fiber: 1.4 g, Sugars: 1.4 g) | Protein: 9.0 g | Sodium: 118 mg

These values are approximate and may vary based on ingredients and preparation.

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

Nutrition

  • Calories: 96

Find it online: https://dietareas.com/2025/10/09/the-best-make-ahead-mediterranean-egg-muffins-so-fluffy-delicious/