Smooth, creamy Spinach and Red Pepper Egg Bites baked to perfection, are incredibly versatile. Use this speedy recipe for a festive brunch, a healthy grab and go breakfast or for using up those holiday leftovers. Egg muffin cups are low-carb, keto friendly and gluten-free…so dig in!
Egg bites, egg muffins, egg muffin cups and frittata muffins are one and the same thing. They are a mini-sized crustless quiche, and thefore ideal for those following low-carb, keto and gluten-free diets.
This egg bites recipe is prepped and cooked in just 30-minutes, so works brilliantly for entertaining whether you’re hosting a breakfast or brunch. They can be prepped ahead of time too, and cooked closer to serving if you like to serve them warm.
The recipe uses eggs, dairy and then a small selection of extras for a flavor burst. The extras can be anything from vegetables to cooked meats to cheese. It’s a great way to reinvent leftovers too.
Why are Egg Muffins so Popular?
- They can be made in 30-minutes
- The recipe uses healthy whole-food ingredients
- It’s low-carb, ketogenic and gluten-free
- You can use up leftovers (in a non-obvious way!) – veggies, meats (ham!!), cheese!
- Egg bites are a crowd-pleaser at parties – breakfast, brunch, lunch
- Meal prep – make a batch and eat for breakfast during the week on busy mornings
- Grab and go – take with you to work and reheat in the microwave or eat at room temperature
I hope you’re impressed because this really is one hard-working egg muffin!
How to Use Up Leftovers with an Easy Frittata Dinner
Make this recipe as a whole frittata rather than an egg muffin size: see our recipe for 30-minute Bacon & Leek Frittata for the method.
Replace the bacon slices and leek with the equivalent amount of leftover meats, cheese or vegetables.
Your family will love this delicious leftovers dinner, and I guarantee you that NO ONE will say “ahhh…not ham again!”
The cooking tips below will give you some ideas on which leftovers to use.
For another take on egg cups – check out our recipe for Spring Asparagus Frittata Muffins.
How to make Spinach and Red Pepper Egg Bites
- Grease the muffin tin with avocado oil, olive oil or coconut oil. An oil spray works well here
- Preheat the oven to 350F (180c)
- Prepare your ingredients – eggs, chop peppers and spinach [images 1-2 below]
- Add eggs, cottage cheese, cream and salt to the blender. Blend for 30 seconds or until combined well [image 3]
- Add the chopped peppers and spinach into the blender with the egg mixture OR add the vegetables to the muffin tins. [image 4]
- Pour the egg mixture into the muffin tins. Fill each cup to just under full. [image 5]
- Bake in the oven for 20 minutes or until the eggs are set. [image 6]
- Remove egg bites from the oven and allow to cool slightly before serving. They can be served warm or at room temperature.
Cooking Tips & Tricks for Spinach and Red Pepper Egg Muffins
- How to remove the egg bites from the muffin tin? Use a knife to gently loosen the edges before removing from the tin.
- Can I add the peppers and spinach to the bottom of the muffin tins? Yes – an alternative way to make these is to place the solid ingredients in each muffin tin and pour the egg mixture over the top.
- Leftovers? Store egg bites in a sealed container in the fridge for up to 5 days. Reheat in the microwave for 30 seconds.
- Can I freeze egg muffins? Yes, egg muffins freeze very well. Store in an airtight container and freeze. Defrost and then reheat in the microwave for 30 seconds or in the oven. You can also microwave from frozen.
- Taking egg muffin cups to a party? Take muffins along freshly cooked or from the fridge. They can be served at room temperature or warmed slightly in an oven.
- Entertaining guests? To serve these freshly cooked at a party: pre-prepare the egg mixture in the blender, add the peppers and spinach and store in the fridge. Prepare the muffin tins so they are ready. When ready to cook, simply pour the mixture into the muffin tin and bake for 20 minutes.
- No fresh spinach? Frozen spinach can be used. Be sure to squeeze out the excess water so the muffins don’t get soggy!
- Substitute ingredients? This recipe is vegetarian but it can easily be made with meats. The options are endless – instead of peppers (capsicum) and spinach, try leftover ham, cooked bacon bits, diced or cherry tomatoes, chopped asparagus, zucchini, mushroom or scallions, cheeses like feta, cheddar, mozzarella.
- No blender? Whisk the egg mixture up using a fork to ensure the eggs yolk are well broken up. The texture will not be as smooth but this can be a nice variation. A personal blender like the Nutri-ninja can also be used. I make them in the largest cup size (30 oz or 900ml)
HOW MANY CALORIES ARE IN EGG MUFFINS?
Egg muffins have 74 calories per muffin. They are a great snack if you are watching your calorie intake but looking for something healthy and filling. They are low in carbohydrates, contain eggs and usually some type of vegetables. Keep them in the fridge for up to 5 days and reheat for 30 seconds in the microwave to enjoy as a low-calorie snack or grab and go breakfast.
ARE EGG MUFFINS HEALTHY?
Yes, egg muffins are made of healthy whole food ingredients including eggs, vegetables, and dairy. They are full of healthy protein, quality fats as well as being low-carb and sugar-free. They are a healthy choice for breakfast, lunch or as a snack. Egg muffins are the perfect multitasking recipe too – serve them as an easy but very popular entertaining dish, make a batch as meal prep for the next few days or use up your leftovers.
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★ Did you make this recipe? Please give it a star rating below!
Quick Spinach and Red Pepper Egg Bites
Ingredients
- 8 large eggs
- 3/4 cup cottage cheese full fat
- 1/4 cup heavy cream
- 1/2 teaspoon salt
- 1 cup jarred roasted red peppers chopped
- 1 cup spinach chopped
Instructions
- Grease muffin tin with avocado oil or coconut oil
- Preheat oven to 350F (180c)
- Add eggs, cottage cheese, cream and salt to blender and blend for 30 seconds or until smooth
- Add chopped peppers and spinach to egg mixture
- Carefully pour into muffin tins until just a little less than full
- Bake for 20 minutes until eggs are set
- Remove and let cool slightly before serving
Notes
- How to remove the egg bites from the muffin tin? Use a knife to gently loosen the edges before removing from the tin.
- Leftovers? Store egg bites in a sealed container in the fridge for up to 5 days. Reheat in the microwave for 30 seconds.
- Freeze egg muffins? Store in an airtight container and freeze. Defrost and then reheat in the microwave for 30 seconds or in the oven. You can also microwave from frozen.
- Substitute ingredients? Instead of peppers (capsicum) and spinach, try leftover ham, cooked bacon bits, diced or cherry tomatoes, chopped asparagus, zucchini, mushroom or scallions, cheeses like feta, cheddar, mozzarella.
★ Did you make this recipe? Please give it a star rating below!
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Very tasty, easy to make, and filling. I’ll definitely make these again.
That’s wonderful Karen – I’m so glad that this recipe was a hit for you. Thanks so much for commenting – we love to know how our recipes turn out!!!
These were SO good. I used spinach and jalapeños and added cheddar cheese. I never would have thought to use cottage cheese. Great recipe!
I’m thrilled that you loved the recipe Jocelyn! It’s a great recipe with simple ingredients. I love your idea to add jalapenos too – I might have to try that next time I make these…
These looks so amazing! I’m adding them to the list of egg bites to try! Thanks so much!
They are delicious…enjoy!!
Taste great and filling
I’m so glad you liked them 🙂