Savory Tomato Spinach Eggs

As seen in: Vegan & Plant-Based Recipes: Vibrant, Satisfying Meals Without Animal Products

Protein-packed egg bites with tangy sun-dried tomatoes, fresh spinach, and savory Parmesan. Done in 22 minutes, ideal for mornings or prep ahead. Naturally low-carb and tasty.

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Refreshed on Sun, 11 May 2025 15:33:35 GMT
Freshly made spinach egg muffins stacked neatly on a soft fabric backdrop. Save it
Freshly made spinach egg muffins stacked neatly on a soft fabric backdrop. | iamcooker.com

Quick Homemade Breakfast Egg Muffins

I whipped up these egg muffins during a super busy time when I needed grab-and-go but healthy morning meals. The mix of spinach, cheese that stretches when pulled, and those tiny bursts of sun dried tomatoes wrapped in fluffy eggs has turned into our family's morning go-to. They're so handy when you're running late but taste like you slaved away in the kitchen. My kids now jump with joy whenever they spot these little guys sitting in our fridge.

Fantastic for Rushed Mornings

The best thing about these egg muffins is how they fix the morning meal struggle. Throw together a batch on the weekend and you've sorted breakfast for days. The tiny bits of sun dried tomatoes pack so much punch, making them feel fancy even when you're munching them while heading out the door. They also freeze really well for those weeks when life gets crazy.

Your Shopping List

  • Salt and Pepper: Basic seasonings that pull everything together.
  • Nonstick Cooking Spray: This is crucial, so don't forget it.
  • Cheese: Pick whatever melty type you enjoy most.
  • Sun Dried Tomatoes: These tiny taste boosters make everything better.
  • Spinach: Go for crisp, green leaves if you can.
  • Eggs: The fresher they are, the tastier your muffins will be.

Let's Cook Up Morning Yumminess

Cool and Serve
Let them sit a bit before taking them out of the tin.
Bake
Watch them turn a lovely golden color as they set in the oven.
Fill the Muffin Tin
Add your mixture with care, leaving space for them to grow.
Mix the Ingredients
Beat those eggs till they're light then mix in all your tasty extras.
Preheat the Oven
Get your oven toasty warm and make sure that muffin tin is well greased.

Tucking Some Away For Tomorrow

These tasty bites stay good in your fridge for fast breakfasts throughout the week. Stick them in the freezer and they'll wait for you even longer. Just warm them up quickly in your microwave or toaster oven to bring back that just-baked goodness. They're totally perfect for planning meals ahead.

Treating Your Cookware Right

Always go heavy on the nonstick spray as it makes washing up way easier. If you still get egg stuck on, letting it soak in water usually works wonders. I always have baking soda nearby for stubborn spots or just use plain table salt when I need a gentle scrub that won't scratch.

Rounding Out Your Breakfast

We often enjoy these with a bowl of fresh cut fruit or some warm homemade muffins. For weekend gatherings I might mix up a fruity punch with orange slices. You can try new flavors each week too - we really love them with ham chunks and bell peppers for a twist.

Three spinach and sun-dried tomato mini frittatas on a white cloth, with a muffin tin in the background. Save it
Three spinach and sun-dried tomato mini frittatas on a white cloth, with a muffin tin in the background. | iamcooker.com

Common Questions

→ Can these egg bites be made early?

Yep, bake ahead and keep in a sealed container for 4 days. Warm in the microwave or enjoy straight from the fridge.

→ Why do my eggs stick?

Grease your tin generously or use silicone liners. Also, wait until they cool a bit before taking them out to avoid sticking.

→ Can I substitute the veggies?

Sure, switch out spinach and tomatoes for things like mushrooms or diced bell peppers. Chop everything small for even cooking.

→ How do I stop eggs from shrinking?

Don't overfill the cups (stick to about 2/3) and avoid peeking in the oven too early. Cool them naturally after baking.

→ Can I freeze these?

Absolutely! They hold up well in the freezer for 3 months. Wrap individually and thaw in the fridge overnight before warming them up.

Tomato Spinach Eggs

Simple breakfast egg bites packed with sun-dried tomatoes, fresh basil, spinach, and Parmesan. Awesome for busy mornings or low-carb plans.

Preparation
7 Mins
Cooking Duration
15 Mins
Complete Duration
22 Mins
By: sofia

Type: Plant Power

Complexity: Simple

Origin: American

Output: 12 Portions (Makes 12 mini egg cups)

Diet Types: Reduced Carbohydrate, Plant-Based (with dairy/eggs), No Gluten

What You'll Need

01 1/3 cup sun-dried tomatoes, diced.
02 10 eggs, large size.
03 3/4 cup fresh spinach, minced.
04 1/4 teaspoon ground black pepper.
05 1 teaspoon of fine sea salt.
06 1/4 cup freshly chopped basil leaves.
07 Grated Parmesan cheese, 1 cup.
08 Extra Parmesan to sprinkle on top.

Preparation Steps

01 Step

Set your oven to 400°F and let it warm up.

02 Step

Use silicone bakeware, or lightly coat a regular tray with spray oil.

03 Step

Beat the eggs with pepper and salt, then add spinach, cheese, tomatoes, and basil. Stir well.

04 Step

Spoon the mixture into cups until they're 2/3 full, then sprinkle extra cheese on top.

05 Step

Pop them in the oven for about 12-15 minutes, or until they've firmed up.

Additional Tips

  1. Awesome for prepping meals ahead.
  2. Freezer-friendly for future use.
  3. Works well with keto eating plans.
  4. Packed with protein.
  5. Easily adaptable to your liking.
  6. Keeps in the fridge for up to 4 days.

Required Equipment

  • Standard muffin tin for 12 cups.
  • A mixing bowl for combining ingredients.
  • A whisk to beat the eggs.
  • Cup measures for accurate amounts.
  • Optional silicone molds for easy release.

Allergen Notice

Review ingredients for possible allergens and seek professional medical advice if uncertain.
  • Contains dairy (Parmesan cheese).
  • Made with eggs.

Nutritional Information (Each Portion)

Consider these values as estimates rather than definitive health guidance.
  • Energy: 93
  • Fat Content: 5 g
  • Carbohydrates: 2 g
  • Protein Content: 8 g