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.
Servings 18
Calories 96kcal
Ingredients
- 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
- 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