Cauliflower Hash & Egg Bites (Edit recipe)

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Meal-prep egg bites with a crispy cauliflower hash brown “crust.” Each muffin cup gets half a cauliflower hash brown, then a fluffy egg-white + whole egg mix loaded with spinach and onions, a burst of cherry tomato, and a feta finish. I featured Citreve’s Cherry Tomatoes in this recipe. Bake once, grab all week. Reheat upside down in the air fryer so the hash brown crisps back up.

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PREP TIME

10 minutes

COOK TIME

20 minutes

INGREDIENTS

9

Serves: 3

Ingredients

150 grams Egg Whites
50 grams Cottage Cheese, Low-Fat
1 whole Eggs
0.25 cup Baby Spinach, chopped
3 Tbsp White Onion, diced
1 Tbsp Garlic, minced
3 whole Cauliflower Hash Browns - Strong Roots
30 grams Feta Cheese, crumbled
6 pieces Freeze-Dried Cherry Tomatoes - CITREVE

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Process

Cook Mode

Note, these instructions are written assuming the standard serving size, since you have modified the number of servings, these steps may need to be modified for best results

Preheat oven to 375°F and lightly spray a 6-cup muffin tin (or silicone muffin cups)
Warm hash browns in microwave for 30 seconds so that you can cut them in half.
Cut in Half.
Place 1/2 cauliflower hash brown in the bottom of each muffin cup (press down lightly to form a base)
In a bowl, whisk together egg whites, egg, and cottage cheese until mostly smooth
Stir in chopped spinach and diced onion, then season with salt, pepper, and garlic
Pour egg mixture over each hash brown base (fill each cup about 3/4 full)
Add one Citreve cherry tomato into each cup
Top each cup with crumbled feta
Bake 15–20 minutes, until set in the center (no jiggle) and lightly golden
Cool 5–10 minutes, then loosen edges and remove

Notes

Air fryer reheat (best): flip egg bites upside down so the hash brown is on top, then air fry 3–4 minutes until hot and crisp Microwave option: quick, but the base won’t stay crispy—air fryer is the move Storage: refrigerate in an airtight container up to 4–5 days Freeze: cool completely, freeze on a tray, then store in a freezer bag; reheat from frozen in the air fryer 6–8 minutes (check center) Easy add-ins: cooked turkey bacon, diced bell pepper, chopped mushrooms, or a pinch of red pepper flakes

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About This Recipe

Show nutritional information

This is our estimate based on online research.
Calories:	253
Fat:	9 g
Carbohydrates:	18 g
Protein:	13 g
Cholesterol:	7 g
Sodium:	327 mg
Fiber:	6 g
Sugars:	9 g
Sugar Alcohol:	0 g
Calculated per serving.