Spanikopita Protein Bites
8 People
85 Cals
Spanikopita Protein Bites
8 People
85 Cals
About the recipe
These delicious spanakopita-style protein bites are one of my favourite savoury meal-prep staples — light, fluffy, packed with greens and loaded with protein. Think all the flavours of a classic Greek spinach pie, but without the pastry and with a nourishing, protein-rich twist that keeps you energised and satisfied for hours.To boost the protein and keep the texture beautifully light, I’ve swapped half of the eggs for egg whites. This simple change gives you all the structure and richness you want, while making the bites softer, fluffier and easier to enjoy any time of day. With creamy cottage cheese folded through for extra body and goodness, each bite delivers around 12 - 15 grams of protein along with fibre from spinach and broccoli to support steady energy and fullness.They’re perfect for busy mornings, post-training fuel, lunchboxes or an easy savoury snack straight from the fridge. Make a batch at the start of the week and enjoy them warm from the oven or cold the next day — they’re just as good either way. Nourishing, satisfying and incredibly moreish, these protein bites are a simple way to bring more feel-good protein and greens into your day.
Nutrition Per Serving
85
Calories
4g
Fat
2g
Saturates
1g
Sugars
380mg
Salt
12g
Protein
2g
Carbs
0.4g
Fibre
Ingredients
- 3 whole organic eggs
- 250 ml egg whites 8 total
- 250 g cottage cheese ricotta or silken tofu
- 100 g baby spinach chopped
- 1 - 2 spring onions finely sliced
- 1 small broccoli cut into florets, blanched for 1 minute, refreshed in iced water
- 2 tablespoons feta
- ½ teaspoon sea salt or to taste
- Pinch dried oregano optional
TO SERVE
- Greek yoghurt lemon, or fresh herbs
- leafy greens avocado, pine nuts, tomato
Method
- PREHEAT oven to 170°C fan. Lightly grease an 8-hole muffin tin or silicone mould.
- BLANCH the broccoli florets in boiling water for 1 minute. Drain and refresh in iced water.
- SCRUNCH the baby spinach leaves for 30 seconds so that they naturally wilt down and reduce volume. Drain off any excess liquid. This will make them easier to fill the muffin cups.
- DIVIDE the spinach, broccoli and spring onions into the muffin cups. Place the muffin tray onto a large baking tray for stability.
- COMBINE the whole eggs, egg whites and cottage cheese to a blender with a little salt. Blend until smooth and creamy.
- POUR the egg mixture into the muffins over the vegetables.
- TOP with the crumbled feta.
- BAKE for 25 - 30 minutes, until set, puffed and lightly golden.
- REST 5 - 10 minutes before removing — they firm up as they cool.
- SERVE warm or cold. Delicious with a dollop of yoghurt and served alongside a garden salad.
- KEEPS 4 days in the fridge.
Notes & Inspiration
Ideas: Use roasted zucchini or pumpkin in place of broccoli. Make this into a large frittata in place of muffins.
Meal-prep magic: These protein bites keep beautifully in the fridge for up to 4 days, making them perfect to cook once and enjoy all week. Store in an airtight container and enjoy cold straight from the fridge.
Protein boost: Each bite delivers around 12 g protein, helping support lean muscle, stable blood sugar and staying fuller for longer. Great post-training or as a grab and go breakfast.
Serve with: A dollop of Greek yoghurt + lemon zest - Sliced avocado or tomato salad - Tucked into a wrap or pita with greens
