Microwave spinach and feta egg-bite cups
9 min · 29 g protein · 278 cals / serving
The velvety, custardy egg bites from the coffee shop, made in the microwave in under ten minutes: eggs blended smooth with cottage cheese, poured over spinach, roasted pepper and feta in four mugs or ramekins, and cooked gently at half power. They keep four days.
Ingredients
- 1/2 tsp olive oil, or cooking spray, to grease
- 1 cup baby spinach, chopped
- 1/4 cup roasted red peppers, from a jar, patted dry and chopped
- 1/4 cup feta cheese
- 4 large eggs
- 1/2 cup liquid egg white, from a carton
- 1/2 cup cottage cheese (1%)
- 1 pinch salt
- 1 pinch black pepper
Steps
- Grease four microwave-safe mugs or 7 oz ramekins and divide the spinach, red pepper and feta between them.
- Blend the eggs, egg whites, cottage cheese, salt and pepper with a stick blender (or in a blender) for 20–30 seconds, until completely smooth. Pour over the fillings.
- Cover each cup with a small plate or a sheet of kitchen paper. Microwave two at a time at 50 % power for 2 1/2–3 minutes, until puffed and just set, with a slight wobble in the middle. Rest 1 minute; they firm up as they cool.
Good to know
Why half power?
Full power boils the egg at the edges before the middle sets, which makes it spongy and full of holes. Half power cooks it gently and gives the smooth, custardy texture egg bites are known for.
Can I make a week's worth?
They keep 4 days covered in the fridge. Turn them out, pack them in a box and reheat 30–45 seconds, or eat them cold.
Alternative
Per
- Calories
- 107
- Protein
- (44%)
- 11 g
- Fat
- (49%)
- 6 g
- Carbohydrates
- (7%)
- 2 g
- of which sugar
- 1 g
- Fiber
- <1 g
- Sodium
- 422 mg
More breakfast
Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 556 kcal goes into the pot and 544 g of ingredients comes out as about 520 g of food: 107 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.