The meal prep breakfast that actually tastes good on day 4
If you’re anything like me and roll out of bed with your stomach growling… then you’re going to love how amazing it is to have these spinach tomato egg bites waiting for you in the fridge!
Only 5 minutes of hands-on prep time, another 20-25 for baking, and these mini frittatas are ready to enjoy!
While they are super easy to make, I’ve done a lot of testing and tweaking over the years with both Breakfast Egg Muffins as well as Egg White Bites and there’s one thing you HAVE to get right: your muffin tin.
Ingredients and Substitutions
For the exact measurements and detailed instructions, please see the recipe card below.
Eggs: You’ll need 10 large eggs. Egg beaters can also be used, but I’ve found they have excess liquid that fresh eggs don’t have.
Milk: Whole milk or 2% is recommended, but other full-fat plant-based milks, such as cashew, oat, and soy, have all been tested and work great.
Garlic and onion powders: These add that little hint of umami flavor that balances out the veggies.
Cheese: Shredded mozzarella cheese pairs the best with the tomatoes and spinach, but Monterey Jack and even Gruyere would be great options. I’d look for a thinly shredded cheese so it mixes into the bites easily.
Spinach: Since the spinach cooks in the egg muffins while baking, I like to use thinly sliced fresh baby spinach leaves. Frozen, cooked spinach tends to have too much excess liquid and doesn’t incorporate as easily into the bites. (If you love the spinach and egg combo, my Spinach Crustless Quiche takes it to the next level.)
Tomatoes: Cherry or grape tomatoes are preferred since they have less juice and more flavor. Vine-ripened or Roma tomatoes can be subbed, but you’ll want to remove the watery seeds prior to using.
Best Muffin Tin for Egg Bites
One of the biggest frustrations with making egg muffins at home is that often they end up sticking to the pan. In order to avoid this sticky situation, there are 2 types of muffin pans you can use:
Non-stick muffin pan. Not all non-stick pans are created equal. If you see any scratches, or if you’ve had it for years and have baked dozens of muffins in it, chances are it’s probably not as non-stick as you think. In this case, I’d advise investing in a new non-stick muffin pan if you plan to make egg bites often!
Ceramic-coated muffin pan. This is probably the best option since it is the most non-stick of the pans. If you don’t already have one, this ceramic muffin pan is what I use and absolutely LOVE.
Pro Tip: If you’re still nervous about your egg muffins sticking to the pan, you can always use a parchment paper muffin cup liner. Do NOT use a regular paper cupcake liner. The eggs will stick to them like glue and you’ll end up peeling your muffins apart trying to get them out. Trust me on this one. Parchment liners only!
Make the egg mixture
Whisk together the eggs, milk, salt, pepper, garlic powder, and onion powder in a large bowl. You want to make sure it’s smooth and fully combined with no streaks of egg whites left behind!
I mix my eggs in a large measuring cup (at least a 4-cup) with a spout so it’s easier to pour them into the muffin tin later!
Prep the muffin pan
Grab that 12-count muffin tin we talked about earlier (either a non-stick or ceramic-coated) and spray each cup generously with non-stick cooking spray. This is another step that ensures easy removal after baking!
Carefully pour the egg mixture into each well, filling them just about halfway. (Any more and they’ll puff up too much and collapse once they cool.)
Add the fillings
Add the spinach, tomatoes, and cheese. Divide them evenly between the muffin cups.
Give each one a gentle stir with a spoon to mix the fillings in with the egg.
Bake in the oven
Pop the muffin tin into your preheated oven and bake for 22-24 minutes. You’ll know they’re done when they’ve puffed up and the centers are fully set and no longer jiggly.
The muffins will deflate slightly after a minute or two of cooling. That’s totally normal!
How to Store and Reheat
In the fridge: Let the muffins cool completely, then pop them in an airtight container. They’ll keep for 4-5 days. (They’re honestly just as good reheated as they are fresh out of the oven.)
Reheating from the fridge: Microwave for 30-45 seconds and you’re good to go.
In the freezer: Once they’ve cooled completely, place them in a single layer on a baking sheet. Freeze for about 1-2 hours until solid, then transfer to a freezer-safe bag or container. They’ll keep for up to 3 months. The texture does change slightly after freezing (the eggs can get a tiny bit rubbery), but heated up with a little hot sauce, you’d barely notice.
Reheating from frozen: Thaw overnight in the fridge, then microwave until heated through.
FAQs
How long do egg muffins last in the fridge?
Egg muffins last up to 4-5 days in the refrigerator when stored in an airtight container. Make sure you let them cool completely before refrigerating to avoid extra moisture build-up (no one likes soggy muffins!)
Can you freeze egg muffins?
Absolutely! Once they’ve cooled completely, place them in a single layer on a baking sheet. Freeze for about 1-2 hours, or until solid, then transfer to a freezer-safe bag or container. They’ll keep for up to 3 months.
What’s the best way to reheat egg muffins?
If refrigerated, simply pop them in the microwave for 30-45 seconds, or until heated through. If previously frozen, thaw overnight in the refrigerator and then reheat in the microwave.
Can I make egg white muffins?
You can definitely make Egg White Bites, but you will need to add in a few more egg whites to make up for the difference in volume. For this recipe use 12 egg whites, instead of 10 whole eggs, and sub cottage cheese or yogurt in place of the milk so they don’t get too runny.
More Variations to Try
This combo of flavors is my personal favorite since you get a bunch of veggies in a mini protein-packed form. But, just like all good recipes in life, this one is completely customizable! Here are a few other fun additions you can try:
Cheeses. Have fun with the cheeses. Everything from a sharp cheddar to Feta crumbles would taste so good in these.
Meat. Mix in some crumbled bacon, cubed ham, or even cooked sausage.
Veggies. The sky’s the limit here! Bell peppers, shredded carrots, finely chopped broccoli, or even onion would taste great.
Herbs. I love mixing in some fresh parsley, basil, or cilantro for a burst of flavor!
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Spinach Tomato Egg Muffins Recipe
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Equipment
Ingredients
- 10 large eggs
- ¼ cup whole milk (see note)
- 1 teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¾ cup baby spinach leaves thinly sliced
- ¾ cup cherry tomatoes quartered
- ¾ cup shredded Mozzarella cheese
Instructions
- Preheat the oven to 350℉.
- In a large bowl combine the eggs, milk, salt, pepper, garlic powder, and onion powder. Whisk until well combined.10 large eggs, ¼ cup whole milk, 1 teaspoon salt, ¼ teaspoon black pepper, ¼ teaspoon garlic powder, ¼ teaspoon onion powder
- Spray a non-stick or ceramic coated 12-count muffin cup tray with non-stick cooking spray. Make sure you completely coat the cavities so the eggs don’t stick!
- Fill each muffin cup to ½ full with the egg mixture. Add 1 tablespoon spinach, 1 tablespoon tomatoes, and 1 tablespoon shredded cheese to each cup. Stir the fillings into the scrambled eggs with a spoon until all ingredients are well combined.¾ cup baby spinach leaves, ¾ cup cherry tomatoes, ¾ cup shredded Mozzarella cheese
- Bake the egg muffins in for 22-24 minutes, or until the middles are set and no longer jiggly.
- Serve immediately or refrigerate and enjoy for up to 3-4 days.
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Notes
- Milk: Whole milk is preferred for its flavor and texture, but 2% or even a full-fat plant-based milk will work.
- Tomatoes: You can use regular vine-ripened tomatoes or Campari tomatoes in place of the cherry or grape tomatoes, just make sure to remove the seeds first so your egg muffins don’t turn out watery.
- Cheese: Mozzarella melts beautifully, but feel free to switch it up with white cheddar, Gruyère, or even Fontina for a little extra flavor.
- Muffin trays: Use a high-quality non-stick muffin tray or a ceramic-coated one for best results. If you’re nervous about sticking, parchment paper liners are a great backup. Do NOT use regular paper cupcake liners — the eggs will stick to them like glue and you’ll end up peeling your muffins apart.
- Storage: Let muffins cool completely, then store in an airtight container in the fridge for up to 4-5 days. Reheat in the microwave for 30-45 seconds.
- Freezing: Freeze on a baking sheet until solid, then transfer to a freezer-safe bag for up to 3 months. The texture changes slightly after freezing (the eggs can get a tiny bit rubbery), but heated up with a little hot sauce, you’d barely notice.
- Meal prep: These are perfect for Sunday meal prep! Make a full batch and grab them all week for a quick protein-packed breakfast.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
What to Serve with Egg Muffins
These are SO good on their own, but if you’re building out a full breakfast or meal prep spread, here’s what I love to pair them with.
A fruit smoothie is my go-to on busy mornings. You can blend one up while the muffins bake and have a complete breakfast ready in under 30 minutes. My Strawberry Kiwi Smoothie is a favorite with these.
If you’re going all out for a weekend brunch, my Hashbrown Breakfast Casserole is the perfect partner. Both can bake in the oven at the same time, so you’re not playing a juggling game with cook times.
For something lighter, a simple bowl of fresh fruit or a side of avocado toast does the trick.
Other Easy Egg Recipes for Breakfast
I’m a big proponent of starting your day with a good dose of eggs! Here are some of my favorite ways to cook them up so you never get tired of them:
Air Fryer Hard-Boiled Eggs
23 mins
Hashbrown Breakfast Casserole
1 hr 15 mins
Quiche Florentine
1 hr 15 mins
The tip about using a large measuring cup with a spout to pour the egg mixture is so simple and yet I’ve been fumbling with ladles and making a mess for years — genuinely grateful someone finally said it out loud. I’ve also found that the spinach choice really matters here; fresh baby spinach releases far less water than frozen, which lines up with what you’re recommending, and it keeps that protein-to-moisture ratio clean (worth noting that according to the USDA, eggs provide about 6 grams of high-quality complete protein each, so a two-muffin serving is already a meaningful start to the day). What I’m curious to try next is adding a small pinch of smoked paprika to the egg base, just to see if it bridges the sweetness of the cherry tomatoes and the mozzarella in an interesting way — has anyone here experimented with warm spices in egg bites, or does that edge into frittata territory and change the whole vibe?
I’m so happy to hear you appreciated my tips, Adam! And yes, ladling that egg mixture into those tiny cups can be an absolute mess! As far as the paprika goes- absolutely! I’ve actually tried this out a few times and it tastes incredible. Plus, I’m always a big fan of experimenting- you never know what deliciousness you can come up with 🙂
Great and easy recipe to keep energy going throughout the week!
Yay! So happy to hear you enjoyed the recipe, Mary! They’re perfect to make ahead and enjoy all week. Thanks so much for taking the time to leave a comment and rating!