Start your morning with these Egg mince from a muffin tin. These delicious, protein-packed egg bites will fuel your body and keep you feeling full. Make these Zucchini and Spinach Egg Bites ahead of time and store them in the fridge for breakfast.
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You can throw these egg bites in the freezer for meal prep. Mini Egg Muffins are so easy to make, delicious and reheat very well. You can learn how to make egg bites in no time!
Serve these egg bites alongside a refreshing breakfast smoothie or a hearty bowl of oatmeal.
This Muffin Egg Bites recipe is…
- Gluten free
- Quick and easy
- Loaded with vegetables
- Suitable for the freezer
- Great for meal prep
- Keto-friendly (with a keto-friendly flour)
How to make egg mince from a muffin tin
- Preheat the oven and grease the muffin tin with cooking spray.
- Start by preparing the zucchini and drain all the liquid.
- Beat the eggs in a bowl.
- Sdd in condiments, tomatoes, spinach and courgettes. Stir to combine.
- Pour egg mixture into muffin tins and bake as directed.
- Remove and serve hot.
Complete instructions for making Egg Muffin Bites are on the printable recipe card at the bottom of the post.
Helpful tips for making eggnog from a muffin tin
Copper powder
The baking powder helps give these egg bites a nice, fluffy consistency. If you want to leave the yeast out, go ahead.
Firmer scrambled eggs
To give you firmer egg bites, swap out the baking powder for ¼ cup of flour. You can use a keto-friendly flour if you want to make your bites gluten-free!
Fat cans well
These egg bites will stick if you don’t grease the muffin pan well enough, so make sure you give them a good spray. You can even buy avocado oil to drizzle on the can if you prefer.
Variations on muffin egg bites
Mini Muffins
Instead of a full size muffin pan, you can use a mini muffin pan if you like. Just cook your bites for less time, but still fill the tins ⅔rds full!
Added vegetables
I used tomatoes, spinach and zucchini in my muffin bites. But you can swap them for red peppers, mushrooms and other vegetables if you like.
Egg and cheese bites
Top your egg bites with your choice of shredded cheese for a nice cheesy egg bite. Or you can mix ½ cup of cheese into the mixture if you don’t want to put the eggs on top.
Egg Muffin Bites FAQ
Can I duplicate this recipe?
Go ahead and double this recipe if you like. Just grab an extra muffin tin to mix and bake your extra batch of bites at the same time.
How do you store the chopped eggs?
You can store your egg nogs in an airtight container for 3-4 days in the refrigerator. The texture will be slightly different once they cool and reheat, but the bites will still taste the same.
Do these egg bites freeze well?
You can freeze any egg bites you don’t eat right away. I like to store them in individual bags and then place them in a large freezer bag. This way I have egg bites that I can scoop out and heat up in the microwave!
recipe
Rations: 12 egg bites
Calories: 50kcal
Ingredients
- 2 ½ cups Courgette chopped, it will be about 1 large zucchini
- 8 eggs
- 1 tomato diced
- 2 cups spinach fresh, stem removed, chopped
- 1 teaspoon smoked paprika
- 1 teaspoon salt
- ½ teaspoon pepper
- 1 teaspoon baking powder
Instructions
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Preheat oven to 350°F. Spray a muffin tin with nonstick cooking spray.
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Remove excess water from the chopped zucchini by patting it dry with a clean cloth.
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Beat the eggs in a large bowl until light and airy.
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Add the smoked paprika, salt, pepper and yeast and beat again.
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Add the tomatoes, spinach and zucchini. Stir to combine.
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Pour the egg mixture into the muffin tin, filling each cup about ⅔ full.
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Bake the egg bites for 25 minutes or until they are firm and lightly browned around the edges.
notes
- These eggs have a fluffy and airy consistency due to the baking powder. For a firmer texture, replace the baking powder with ¼ cup of all-purpose flour. You can also use coconut flour for a keto recipe or cornstarch for a gluten-free option.
- Store the eggnog in an airtight container in the refrigerator for up to 3 days.
This recipe makes 12 eggnogs in a standard-sized muffin tin. You can also use a mini muffin pan for smaller portions, but the baking time will need to be adjusted downward. - Cheese is always a great addition to egg bites! Try adding ½ cup shredded cheddar, mozzarella, or monterey jack cheese for a fun variation.
- You can swap out most vegetables for a variety of flavors. Try using shredded broccoli or cauliflower instead of zucchini!
- This makes a great breakfast for meal prep.
nutrition
Calories: 50kcalCarbohydrates: 2gProtein: 4gFat: 3gSaturated fat: 1gPolyunsaturated fats: 1gMonounsaturated fats: 1gTrans fats: 1gCholesterol: 109mgSodium: 277mgPotassium: 165mgFiber: 1gSugar: 1gVitamin A: 847UIVitamin C: 7mgCalcium: 47mgIron: 1mg