Egg White Bites with Spinach and Feta

• 150 g raw (5 large egg whites) Egg whites
• 30 g Nonfat Greek yogurt (2 tbsp)
• 0.3 g Salt (a pinch)
• 0.2 g Black pepper (a pinch)
• 25 g raw Baby spinach (¾ cup raw)
• 25 g raw Red bell pepper (0.9 oz raw)
• 20 g Feta (0.7 oz)
• 2 g Olive oil (½ tsp)

You'll need: Silicone or non-stick muffin tray (4 holes), Pastry brush (or a paper towel), Bowl, Whisk or blender, Knife, Cutting board.

Method

1. Heat the oven and prep

   Heat the oven to 160°C (325°F). Brush the oil inside 4 holes of the muffin tray. Chop the spinach, dice the pepper very small and crumble the feta.

   A low oven is the secret to soft, velvety bites. High heat makes egg whites rubbery.

2. Mix and fill

   Whisk the egg whites, yogurt, salt and pepper until smooth, or blitz them in a blender for a silkier texture. Divide the spinach, pepper and feta between the 4 cups, then pour in the egg mix until each is about three-quarters full.

   Don't fill to the top. They puff up in the oven, then settle as they cool.

3. Bake

   Bake for 18–22 minutes, until set and springy. Give the tray a gentle shake: the centers shouldn't wobble.

   If they're set at the edges but still wobbly in the middle, give them 3 more minutes.

4. Cool and pop out

   Leave them for 3 minutes, then run a knife round the edges and pop them out. Eat warm or cold.

   They shrink a little as they cool. That's normal.

Swaps

• Feta → Reduced-fat cheddarA milder taste and a little more protein.
• Egg whites → 3 whole eggsRicher, at about 110 kcal more.