- Calories
- 75
- Protein
- 6g
- Fiber
- 1g
- Sat. fat
- 2g
- Sodium
- 120mg
- Added sugar
- 0g
What this recipe does for you.
12 small egg bites for the week. 6g protein each, made in a muffin tin in 22 minutes, hold for 5 days. Designed for the in-between snack slot.
Why this works
Every recipe on this site ships with an explanation of the technique decisions, why sear then braise, why the acid goes in at the end, why the fat renders before the aromatics. The method below is those decisions, in order.
A standard 12-cup muffin tin and silicone cases
I have made these in metal cases (stuck), paper cases (soggy bottoms), and silicone (pop out cleanly every time). Spend ten pounds on silicone cases. They last forever, the bites release without tearing, and washing-up is a five-second wipe.
Ingredients
Serves 12- A standard 12-cup muffin tin and silicone cases · The vessel
- Aromatics, salt, fat (full ingredient list ships with photography)
Method
8 large eggs, whisked with 60ml milk
Eight eggs into 12 cases gives you small bites about 6g protein each. Sixty millilitres of milk (whole or semi-skimmed) makes them tender rather than rubbery. Whole eggs only, no whites here, the fat carries the flavor.
150g spinach, wilted and squeezed dry
A whole 150g bag of baby spinach into a dry pan, 60 seconds, until it collapses. Tip into a sieve over the sink and press out the water with the back of a spoon. Wet spinach makes wet bites.
100g feta, crumbled in your hand
Crumble with your fingers, not a knife. Feta tears unevenly which means each bite hits a chunk of cheese in different places. Greek feta is saltier than the supermarket own-brand; if using Greek, drop any added salt.
Spring onion, two stalks, sliced thin
Spring onion adds a small allium note without dominating. Two stalks, white and green parts, thinly sliced. Optional but worth it.
Fill cases two-thirds, 18 minutes at 180°C
Eggs rise about 30% in the oven. Two-thirds full or they overflow. 180°C for 18 minutes until set in the centre. The edges should be just turning gold.
Cool 10 minutes in the tin, then to the fridge
If you remove them from the tin while hot they sag and crack. Ten minutes in the tin, then transfer to a sealed container. Hold in the fridge for 5 days. Eat cold or reheat 25 seconds in the microwave.
Variations
Substitutions and adaptations land with the photography shoot. The method holds across most reasonable swaps.
Storage
Refrigerator: 3 to 4 days, sealed. Freezer: up to 3 months. Reheat covered to retain moisture.
Frequently asked
- How many do I eat at once?
- Two for a snack (12g protein), three for a small meal (18g). Five if you're using them as a breakfast and want to clear 30g protein with no other components. They scale up clean.
- Can I freeze them?
- Yes. Cooled, in a sealed bag, three months. Defrost overnight in the fridge or 60 seconds in the microwave from frozen. Texture is slightly looser after freezing but still very edible.
- What other fillings work?
- Smoked salmon and dill. Roasted red pepper and goat cheese. Cooked bacon and chives. The rule: no raw vegetables that release water, no more than 100g of total filling per 8 eggs.
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