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Eat. Train. Race. Travel.

Welcome to Athlete Food - our continuous adventure to seek out healthy food around the globe and at our own dinner tables. Hope you are inspired to get on a plane or get out the plates and cook a healthy dinner tonight!

Post-Workout Fuel: Spinach Feta Egg White Bites

Post-Workout Fuel: Spinach Feta Egg White Bites

After my run workout yesterday, my training partner pulled a healthy protein-rich snack out of her locker....and I ran across the street to a deli and bought a greasy fried egg sandwich.

This was not the kind of post-workout snack I envisioned when I set my new year’s resolution to eat better between workouts. So Bec and I set out to come up with a better solution. And the perfect idea came to me during my next workout (an easy swim). 

The idea: a portable spin on an Athlete Food egg sandwich, in the form of mini muffin-sized bites. I used AllWhites® 100%  liquid egg whites not only for convenience (just open up the carton and pour!), but because they are such a good source of lean protein (each serving contains 5 grams of protein, 0 grams of fat, 0 cholesterol, and only 25 calories), something my body craves after hard sessions. The bites also contain quinoa, spinach, sundried tomatoes, olives, and feta cheese. They are little flavor-protein powerhouses and are the perfect way to refuel after a workout. 


If you are looking for an easy and efficient means of lean protein to refuel your workouts, reach for the AllWhites during your next trip to the store. You can find them in the egg aisle.

Then take 15 minutes to make these egg white bites, I promise your body will thank you during your next workout.

For more recipes using AllWhites, check out this link. And more about why protein after workout is good thing, check out this link

Also, AllWhites has provided me with 3 product coupons to giveaway. To win one of them, answer this question, "What are you using protein to fuel?" in the comments below. 



AllWhites Mini Egg White Bites

Yield: 12 mini muffins


olive oil

1 cup of cooked quinoa seasoned with salt and pepper

2 handfuls of baby spinach, chopped

1/4 cup chopped sun-dried tomatoes (not in oil)**

1/4 cup chopped pitted olives (any variety, but not the black ones from a can)**

1/2 cup feta cheese, chopped or crumbled into small pieces**

AllWhites® 100% liquid egg whites (you will only use part of the carton for this recipe)

**these measurements are just guidelines. You can use more or less depending on your preference. 


Preheat oven to 350 degrees.

Grease muffin tin by pouring a small amount of olive oil in each cup. Swirl the olive oil around so that it covers the bottom and the sides.

Add quinoa to each cup, enough to cover the bottom of the cup and pack it down like a crust. I used about 1 teaspoon per cup.  

Layer on spinach, sun-dried tomatoes, olives, and feta. 

Pour AllWhites® over cheese and veggies, filling the container to the brim.

Bake for 10-12 minutes. Allow to cool in the pan until pan is cool enough to handle. Use a knife to remove egg cups from the muffin tin carefully. Egg whites like to stick to everything so do your best to remove them in one piece. It takes a little practice, but you can do it!




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