Description
A simple, high-protein breakfast recipe made by baking eggs, spinach, and feta in a single sheet pan. Perfect for meal prep, these egg bites are ready in 45 minutes and reheat in just 90 seconds.
Ingredients
Scale
- 10 large eggs
- 1/2 cup milk or cream (or half-and-half)
- 2 cups fresh or frozen spinach
- 1/2 cup crumbled feta cheese
- 1 medium red bell pepper, diced
- 2 cloves garlic, minced
- 1/2 teaspoon kosher salt
- Generous crack of black pepper
- Cooking spray or butter for greasing pan
Instructions
- Preheat oven to 350°F (175°C) and grease a 9×13 inch baking dish with cooking spray or butter.
- In a large mixing bowl, crack the eggs and add milk, salt, and pepper. Whisk or mix with a fork until fully combined and uniform in color.
- Dice the bell pepper and mince the garlic. If using frozen spinach, thaw and squeeze out all excess water using a paper towel or clean kitchen towel.
- Pour the egg mixture into the greased baking dish. Sprinkle the peppers, garlic, spinach, and feta evenly over the top.
- Use a spatula to gently press the vegetables down into the egg mixture so they are slightly submerged.
- Bake for 25-30 minutes until the edges are set and slightly golden, and the center is just barely jiggly.
- Remove from oven and let cool for 10 minutes to allow them to set.
- Cut into 12-15 squares. Serve warm or store in airtight containers in the fridge for up to 5 days or freeze for up to 3 months.
Notes
If using frozen spinach, it is crucial to squeeze out all water to prevent watery egg bites. For a lighter bite, use skim milk; for richer texture, use heavy cream. If using a glass dish, reduce oven temp by 25 degrees to prevent over-browning. Do not overmix eggs to avoid dense texture. Check early as ovens vary.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Breakfast
- Cuisine: American
Nutrition
- Serving Size: 1 square (approx. 1/
- Calories: 110
- Sugar: 1
- Sodium: 220
- Fat: 8
- Saturated Fat: 3
- Carbohydrates: 2
- Fiber: 1
- Protein: 8
Keywords: sheet pan egg bites, meal prep breakfast, high protein breakfast, gluten-free breakfast, easy egg recipe, make-ahead breakfast