Spinach and Parmesan egg bites

Jul 25, 2022 • Total time: 35 min

This  recipe is perfect for those busy mornings when you don’t have time to cook a hot breakfast. Spinach lends its superfood nutritional profile to these make-ahead egg cups, and a sprinkle of parmesan elevates the flavor. The result? A quick breakfast full of good-for-you ingredients that leave you feeling satisfied.


  • 10 oz frozen spinach (thawed and squeezed dry)
  • 1/4 cup roasted red peppers (drained and chopped)
  • 2 green onions (thinly sliced)
  • 1 tbsp plus 1 tsp grated Parmesan cheese
  • 1 cup egg substitute
  • 1/2 cup skim milk
  • 1 tsp mustard powder
  • 1/8 tsp salt
  • 1/8 tsp black pepper
  • nonstick cooking spray


Step 1:

Preheat the oven to 350° F. Lightly spray a 16-cup mini-muffin pan with cooking spray.

Step 2:

In a medium bowl, using a fork, separate the spinach into small pieces. Stir in the remaining ingredients.

Step 3:

Scoop the veggie mixture into the bottom of the muffin cups. Sprinkle a layer of Parmesan on top.

Step 4:

In a second medium bowl, whisk in onions, egg substitute, milk, mustard, salt and pepper.

Step 5:

Pour mixture into the filled muffin cups. (Fill any empty muffin cups with water to keep the pan from warping.)

Step 6:

Bake for 18–20 minutes. Then let cool for 10 minutes. Use a thin spatula or flat knife to loosen the sides. Serve warm.

Refrigerate leftovers in an airtight container for up to 5 days. To reheat, put 4-6 bites on a microwaveable plate. Microwave on high for 45-60 seconds or until warm.

Nutrition Facts

8 Servings

Serving Size: 2 quiche bites

Amount per serving

Calories 50

Total Fat 1.5g; Saturated Fat 0.5g; Trans Fat 0g

Cholesterol 0mg

Sodium 190mg

Total Carbohydrate 3g; Dietary Fiber 1g; Total Sugars 1g; Added Sugars 0g

Protein 6g

Potassium 270mg

Phosphorus 80mg

Adapted from diabeteshub.org