These individual egg & spinach bowls really take the guesswork out of portion control! Each perfectly portioned serving provides focused nutrition, fueling you with what you need to start your day off right. They’re also super easy to prep, making it easier to cope with busy mornings. You can bake them on the weekend and have breakfast ready to grab-and-go all week long.
We use individual ramekins when making these individual egg & spinach bowls for that very reason – because they’re easy to store in the fridge. But, we’ve had a lot of great feedback from people telling us they are using muffin tins, instead. We love it when you innovate to make our recipes work for your busy lifestyle! It’s always great to hear your feedback about what works and what doesn’t, too.
The other great thing about these individual egg & spinach bowls? They’re versatile enough to suit your individual taste buds. You can easily customize your bowl by swapping out the spinach for kale (or, choose another one of your favorite leafy greens). The feta cheese provides a really nice punch of salty flavor, but you could certainly choose any fat-free cheese if you prefer (like cheddar or pepper jack). Finally, when tomatoes aren’t in season, you could definitely use sun-dried tomatoes instead.
A Quick Note about Egg Whites
This recipe calls for a lot of egg whites and one whole egg. We like using a lot of egg whites to keep the fat content low, but it’s also good to incorporate some egg yolks in the mix. You see, almost all of the protein is found in the egg white, while the yolk is higher in cholesterol and fat. There are certainly benefits to eating yolks because they’re also rich in antioxidants, vitamins, and minerals.
You might be asking what you should do with all those leftover yolks from the eight eggs! You could save them to make aioli, make our favorite hollandaise sauce, or sub in a few extra yolks for our classic lemon bar recipe. If you don’t want to bother with figuring out what to do with the yolks, you can also purchase a carton of egg whites from the store. In our experience, the organic brands tend to act the most like freshly separated egg whites when baking.
Yields: 4 servings | Serving Size: 1 bowl | Calories: 84 | Total Fat: 2 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 57 | Carbohydrates: 6 g | Sodium: 335 mg | Dietary Fiber: 1 g | Sugars: 2 g | Protein:11 g | SmartPoints (Freestyle): 1 |
- 8 large egg whites, (recommend free-range)
- 1 whole egg
- 1 cup baby spinach, torn or chopped into small pieces
- 1/2 cup diced tomatoes
- 1/4 cup feta cheese, fat-free
- 1/2 teaspoon black pepper
- Kosher or sea salt to taste
- Preheat oven to 350 degrees.
- Whisk together all ingredients in a medium mixing bowl. Lightly mist 4 (1/2 cup) ramekins with nonstick cooking spray and evenly divide egg mixture into bowls.
- Place ramekins on a cookie sheet and bake 20 minutes or until eggs puff and are almost set in the center. Serve hot.
Last updated: June 21, 2018