If you have time, making a double batch of these is ideal. Serve some for breakfast and freeze the rest for busy mornings. They’re a great way to start the day with a healthy and filling meal, especially if you’re always in a hurry.

Technique tip: Store the bites in the freezer in an airtight container or freezer zip-top plastic bag for up to 2 months. Reheat in the microwave for 30-60 seconds.

Swap option: Leave out the cheese if you’re ditching dairy. Try adding broccoli and ham or bacon. This is a great base recipe, so don’t be afraid to change it up and get creative.


    • 1 teaspoon salted butter or ghee, for greasing the pan
    • 9 large eggs
    • 1/2 cup shredded pepper jack cheese (optional)
    • 3/4 teaspoon garlic powder
    • 3/4 teaspoon fine sea salt
    • 1/4 teaspoon freshly ground black pepper
    • 1½ cups chopped baby spinach
    • 1/2 cup diced seeded red bell pepper


1. Preheat the oven to 400°F. Grease a 12-cup muffin pan.

2. Combine the eggs, cheese, garlic powder, sea salt and black pepper in a high-powered blender. Blend on high until frothy, about 30 seconds. You can also thoroughly whisk the mixture in a large bowl if you do not have a blender.

3. Evenly distribute the spinach and bell pepper bits among the muffin cups. Pour the egg mixture over the veggies, filling each cup about three-fourths full. The egg will rise so you don’t want to fill them all the way.

4. Bake for 16-18 minutes, until the eggs set up and are cooked through. Transfer to a wire rack and cool for about 5 minutes. Run a butter knife around the edge of each cup and pop out the egg bites. Serve warm.