Air Fryer Greek Egg and Spinach Patties with Red Pepper Yogurt

Each serving of these Greek-inspired egg patties provides 34 grams of protein from a combination of whole eggs, cottage cheese, and feta — three complete protein sources that together supply all essential amino acids. At just 365 calories per serving, the macro balance tilts sharply toward protein without cutting satisfaction. The addition of chickpea flour as a binder contributes extra plant protein while giving the patties structure that holds up beautifully in the air fryer.

The flavor here is pure Greek comfort. Fresh dill and flat-leaf parsley fold through a base of eggs and wilted baby spinach, while crumbled feta adds salty brightness throughout every bite. The outside crisps in the air fryer's circulating heat — golden and slightly crunchy — while the interior stays soft and almost custard-like. A quick roasted red pepper yogurt sauce brings a smoky sweetness that rounds out the herbaceous patties without adding heaviness.

For anyone managing appetite on GLP-1 medication, these patties solve a practical weekday lunch problem. They are compact and protein-dense, so a smaller portion genuinely satisfies. They reheat in minutes, pack without leaking, and the red pepper yogurt travels well in a separate container. The 25-minute total time means you can make a fresh batch on a weekday morning or prep several days' worth on Sunday.

Why This Works on GLP-1

The 34 grams of protein per serving puts these patties squarely in the range that research associates with preserving lean muscle mass during weight loss — a critical concern for anyone on Mounjaro or similar GLP-1 medications. Muscle preservation matters because it directly affects metabolic rate; losing muscle while losing fat can slow your metabolism and make long-term weight management harder. By anchoring lunch around eggs and cottage cheese, you get highly bioavailable protein that the body absorbs efficiently, even when appetite is suppressed and total food volume is lower than it used to be.

The fiber content is modest at 3 grams, which is actually intentional for a GLP-1-friendly lunch. Because these medications already slow gastric emptying, very high-fiber meals can sometimes cause uncomfortable bloating or prolonged fullness. The gentle fiber from spinach and chickpea flour supports digestion without overdoing it, while the soft texture of the patties is easy on a sensitive stomach.

At 365 calories, this lunch leaves room for a morning meal and a sensible dinner without caloric stress. The fat content of 20 grams comes almost entirely from whole eggs and feta — both sources of fat-soluble vitamins A and D that support bone health. For Zepbound users experiencing reduced appetite, nutrient density in every calorie counts, and this recipe delivers on that principle.

Ingredients (serves 2)

For the patties:

• 6 large eggs
• 1/2 cup (115g) low-fat cottage cheese
• 1 oz (28g) feta cheese, crumbled
• 3 cups (90g) baby spinach
• 3 scallions, thinly sliced
• 1/4 cup (7g) fresh dill, roughly chopped
• 1/4 cup (15g) fresh flat-leaf parsley, roughly chopped
• 2 tablespoons (15g) chickpea flour (besan)
• 1/2 teaspoon fine sea salt
• 1/4 teaspoon freshly ground black pepper
• Olive oil cooking spray

For the red pepper yogurt sauce:

• 1 jarred roasted red pepper (about 70g), drained and patted dry
• 1/3 cup (80g) plain nonfat Greek yogurt
• 1 small garlic clove, grated
• 1 tablespoon (15ml) fresh lemon juice
• Pinch of salt

Instructions

Wilt the spinach and prepare the base:

1. Place the baby spinach in a microwave-safe bowl with a splash of water. Microwave for 60 seconds until fully wilted. Alternatively, wilt it in a dry skillet over medium heat for about 90 seconds. Transfer to a clean kitchen towel and squeeze out as much moisture as possible — excess water will make the patties fall apart. Roughly chop the squeezed spinach.

2. In a large mixing bowl, whisk the eggs until the yolks and whites are fully combined. Add the cottage cheese and whisk again until the mixture is fairly smooth with only small curds remaining. The cottage cheese acts as both a protein booster and a binder that keeps the patties tender inside.

3. Fold in the squeezed spinach, crumbled feta, sliced scallions, dill, and parsley. Sprinkle the chickpea flour over the top and stir until evenly distributed — the flour absorbs excess moisture and gives the patties enough body to hold their shape. Season with salt and pepper.

Form and air fry the patties:

4. Preheat your air fryer to 375°F (190°C) for 3 minutes. Cut a piece of parchment paper to fit the basket, poking a few holes for airflow. Lightly coat the parchment with olive oil cooking spray.

5. Using a 1/3-cup measure, scoop the mixture and gently form into patties about 3 inches (7cm) wide and 3/4 inch (2cm) thick. You should get 6 patties total. Place them on the parchment in the air fryer basket, leaving about an inch of space between each. Depending on your air fryer size, you may need to cook in two batches.

6. Air fry for 6 minutes, then carefully flip each patty using a thin spatula. The bottoms should be golden and set. Spray the tops lightly with cooking spray and air fry for another 5–6 minutes until both sides are golden brown and the center is fully set. The edges will be slightly crispy while the interior stays soft.

Make the red pepper yogurt sauce:

7. While the patties cook, finely chop the roasted red pepper and place it in a small bowl. Add the Greek yogurt, grated garlic, lemon juice, and a pinch of salt. Stir well to combine. The sauce should be thick but spoonable — if it is too stiff, thin with a teaspoon of water. Let it sit while the patties finish cooking so the flavors meld.

Serve:

8. Divide the patties between two plates — 3 per serving. Spoon the red pepper yogurt sauce over the top or serve alongside for dipping. A simple side of sliced cucumber and cherry tomatoes complements the meal without adding significant calories.

Nutrition per Serving

Estimates based on large eggs (50g each), low-fat cottage cheese, nonfat Greek yogurt, and standard jarred roasted red peppers. Actual values may vary by brand.

Practical Notes

Meal prep storage. These patties refrigerate well for up to 4 days in an airtight container with parchment between layers. Reheat in the air fryer at 350°F (175°C) for 3–4 minutes to restore the crispy exterior — microwaving works in a pinch but softens the crust. Store the red pepper yogurt sauce separately.

Cottage cheese substitution. If you dislike cottage cheese, substitute an equal weight of ricotta (part-skim) or additional Greek yogurt. The texture will be slightly different — ricotta makes the patties denser, while yogurt makes them lighter — but the protein content stays comparable. Avoid full-fat ricotta to keep calories under control.

Eating on reduced appetite. If three patties feel like too much in one sitting, start with two and save the third for an afternoon snack. The protein is distributed evenly across all six patties, so even two deliver roughly 23 grams. Pair with a few sips of water between bites and eat slowly — the compact format is forgiving for smaller appetites.

Chickpea flour alternatives. Chickpea flour (besan) is available in most grocery stores near the specialty or gluten-free flours. If you cannot find it, substitute with an equal amount of oat flour or all-purpose flour. Chickpea flour is preferred because it adds subtle nuttiness and a small protein boost, but the patties hold together with any fine flour.

Make it a bigger meal. For days when appetite allows, serve the patties over a small bed of cooked quinoa or inside a whole wheat pita with shredded lettuce and a squeeze of lemon. This adds fiber and complex carbohydrates without fighting the protein-forward profile of the dish. A half-cup of quinoa adds roughly 4 grams of protein and 110 calories.

Frequently Asked Questions

This article provides general food and nutrition guidance only. It does not constitute medical advice. Always consult your healthcare provider regarding your GLP-1 medication and individual nutritional needs.