Individual Egg & Spinach Bowls
If you’re looking for a nutritious, satisfying, and easy-to-make breakfast or light meal, look no further than these Individual Egg & Spinach Bowls. Packed with protein from egg whites and a whole egg, vibrant greens from fresh spinach, and a delightful burst of flavor from tomatoes and feta cheese, this dish is not only delicious but also incredibly versatile. Whether you’re meal prepping for the week or need a quick meal solution, these bowls will become a staple in your kitchen.
Why It Works Every Time
The beauty of Individual Egg & Spinach Bowls lies in their simplicity and nutritional balance. Egg whites are a fantastic source of lean protein, making them a great choice for those looking to increase their protein intake without adding extra fat. The addition of a whole egg enhances the richness and flavor while providing essential nutrients. Spinach adds a dose of vitamins and minerals, while tomatoes contribute a juicy freshness. The feta cheese elevates the dish with its creamy texture and tangy taste, making every bite delightful. Plus, the ease of preparation means you can whip them up in no time, ensuring that breakfast or lunch is never a hassle.
Ingredient List
- 8 large egg whites – For a lean protein base; free-range is recommended for better quality.
- 1 whole egg – Adds richness and essential nutrients.
- 1 cup baby spinach – Fresh and vibrant, torn or chopped into small pieces.
- 1/2 cup diced tomatoes – Fresh or canned; adds moisture and flavor.
- 1/4 cup fat-free feta cheese – Creamy and tangy, a perfect addition.
- 1/2 teaspoon black pepper – For seasoning and a hint of spice.
- Kosher or sea salt – To taste; enhances the flavors.
What You’ll Need (Gear)
- Mixing bowl – For combining ingredients smoothly.
- Whisk – To beat the egg whites and whole egg together.
- Oven-safe ramekins – To bake the individual serving bowls.
- Baking sheet – To hold the ramekins while baking.
- Spatula – For easy serving.
Step-by-Step: Individual Egg & Spinach Bowls
Step 1: Preheat the Oven
Preheat your oven to 350°F (175°C). This ensures your Individual Egg & Spinach Bowls will cook evenly.
Step 2: Prepare the Ramekins
Lightly grease four oven-safe ramekins with a bit of cooking spray or olive oil to prevent sticking.
Step 3: Whisk the Eggs
In a mixing bowl, combine the egg whites and the whole egg. Use a whisk to beat them together until well blended and slightly frothy.
Step 4: Add Vegetables and Cheese
Fold in the chopped spinach, diced tomatoes, and feta cheese into the egg mixture. Season with black pepper and salt to taste, stirring until all ingredients are evenly distributed.
Step 5: Fill the Ramekins
Pour the egg and vegetable mixture evenly into the prepared ramekins. Leave a little space at the top, as the mixture will rise while baking.
Step 6: Bake
Place the ramekins on a baking sheet and transfer them to the preheated oven. Bake for 20-25 minutes, or until the eggs are set and slightly golden on top.
Step 7: Cool and Serve
Once baked, remove the ramekins from the oven and allow them to cool for a few minutes. Serve warm, and enjoy your Individual Egg & Spinach Bowls!
Dietary Swaps & Alternatives
- Vegetarian Option: Omit the feta cheese or replace it with a vegan cheese alternative.
- Low-Carb Option: Skip the tomatoes if you want to reduce carbohydrates further.
- Herb Variation: Add fresh herbs like basil or parsley for added flavor.
- Spicy Kick: Mix in some diced jalapeños or a dash of hot sauce for heat.
Cook’s Commentary
These Individual Egg & Spinach Bowls are incredibly customizable. You can easily swap in your favorite vegetables or cheeses based on what you have on hand. I love adding a handful of bell peppers or a sprinkle of nutritional yeast for an extra flavor boost. The recipe is forgiving, so feel free to experiment and make it your own!
How to Store & Reheat
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the ramekin in the microwave for about 30-60 seconds until warmed through. Alternatively, you can reheat in the oven at 350°F (175°C) for about 10 minutes if you prefer a crisper texture.
Individual Egg & Spinach Bowls Q&A
Can I use whole eggs instead of egg whites?
Yes, you can replace some or all of the egg whites with whole eggs. Keep in mind that using more whole eggs will increase the fat content but will also add richness and flavor.
What can I serve with these bowls?
These bowls pair wonderfully with whole grain toast, avocado slices, or a side of fresh fruit for a balanced meal.
Can I make these ahead of time?
Absolutely! You can prepare the egg mixture the night before and store it in the refrigerator. Just pour it into the ramekins and bake in the morning for a quick breakfast.
Is this recipe suitable for meal prep?
Yes, these Individual Egg & Spinach Bowls are perfect for meal prep. Bake them in advance and store them in the refrigerator for easy grab-and-go meals throughout the week.
Keep Cooking
- Sally’s Baking Addiction – For more delicious baking recipes.
- Pinch of Yum – Explore a variety of wholesome meal ideas.
- Minimalist Baker – Discover simple, plant-based recipes.
Make It Tonight
Now that you have the recipe for Individual Egg & Spinach Bowls, there’s no reason to wait. Gather your ingredients and whip up this nutritious dish tonight! You’ll love the way it fills you up and energizes your day. Enjoy the delightful flavors and the satisfaction of a homemade meal that’s both healthy and satisfying. Your taste buds will thank you!
Individual Egg & Spinach Bowls
Ingredients
Equipment
Method
- Step 1: Preheat the Oven. Preheat your oven to 350°F (175°C).
- Step 2: Prepare the Ramekins. Lightly grease four oven-safe ramekins with cooking spray or olive oil.
- Step 3: Whisk the Eggs. In a mixing bowl, combine the egg whites and whole egg. Beat until well blended and slightly frothy.
- Step 4: Add Vegetables and Cheese. Fold in spinach, diced tomatoes, and feta cheese. Season with black pepper and salt.
- Step 5: Fill the Ramekins. Pour the mixture evenly into the prepared ramekins, leaving space at the top.
- Step 6: Bake. Place ramekins on a baking sheet and bake for 20-25 minutes until set and slightly golden.
- Step 7: Cool and Serve. Allow to cool slightly before serving warm.
Notes
- These bowls can be customized with your favorite vegetables or cheeses.
- Store leftovers in an airtight container for up to 3 days.
- Reheat in the microwave or oven for a quick meal.
