Spinach Egg Muffins With Tomatoes & Bell Pepper

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Spinach Egg Muffins are an easy to make and low carb breakfast cup recipe that can be eaten on most low carb diets

These tasty Spinach Egg Muffins are filled with tomatoes and bell pepper and are an easy-to-make, low-carb breakfast egg cup recipe to use for busy mornings when you don’t have time to cook.

They are freeze and reheat well, so cooking a large batch will literally last you months.

Keep reading as I’ll give you step-by-step instructions on how to freeze and reheat so you can always have a quick grab-and-go breakfast ready at a moment’s notice.

If you happen to be on a low carb diet such as the 17 Day Diet or Keto Diet, then these baked egg cups are going to be perfect for your weight loss.

Spinach Egg Bites are filled with spinach, tomatoes and bell peppers for a nutrient dense healthy breakfast

Ingredients for Breakfast Spinach Egg Muffins

Like most of my egg cups recipes, this one is fairly straight forward to make and includes a few ingredients, including:

  • Eggs
  • Basil
  • Spinach
  • Tomatoes
  • Bell Pepper (any color)
  • Cheese

Ingredients for these healthy egg muffins include eggs, spinach, tomatoes and bell peppers

Substitutions for Egg Breakfast Muffins

If you’re not a fan of spinach, tomato or bell peppers, here are a few ideas on ingredients you can use instead:

  • Broccoli
  • Asparagus
  • Onions
  • Zucchini
  • Mushrooms

Sausage Egg Breakfast Muffins

If you’re the type of person that likes to add sausage to your egg muffins for that added boost of protein, then by all means add sausage to this recipe.

It doesn’t take much sausage as this recipe only yields six muffins.

Brown a quarter pound of sausage and add it to your muffin tins when you add the other ingredients per the instructions below.

Baking Eggs in Silicone Cups

I’ve mentioned these super helpful silicone cups in previous recipes and there’s good reason!

Most likely, if you use non-stick spray, your egg cups will likely stick to your pan.

I recommend picking up a half dozen of these Silicone Baking Cups or even a full silicone muffin tray so you don’t have to worry about prying your egg bites out of the tin or cleaning up a huge mess.

If you don’t have silicone baking cups handy and you want to make this recipe stat, then try spraying paper cups to keep your tin clean!

Silicone Liners for baking are a perfect way to keep your eggs from sticking to the pan

Can You Freeze Egg Muffins?

If you’re the type of person who likes to bake several batches at a time and freeze meals to use for future use, then you’re in luck!

These Spinach Egg Muffins are perfect for busy mornings so they can be easily made ahead of time, frozen and reheated for breakfast when you need something quick and easy!

Here are the steps you’ll need to take to successfully preserve a batch or two for future meals:

Step 1 – Freeze The Egg Muffins

If you happen to own a vacuum sealer, then you’re going to have the best luck in preserving your egg bites. 

If you do have a sealer machine, make sure you freeze your muffins overnight before you vacuum seal. Otherwise, you’ll likely squish your muffins if you seal them fresh.

If you don’t have a vacuum sealer, allow your egg bites to cool completely in the refrigerator prior to freezing them.

Add the egg cups to a sealable bag and try to remove as much air as possible before sealing the bag.

Place them in your freezer and keep them there until future use.

Breakfast Egg Muffins are easy to make, freeze and reheat so you always have food for busy mornings

Step 2 – Defrost & Reheat Egg Muffins

The night before you want to eat your egg muffins, take two out of the freezer and allow them to thaw out in the refrigerator overnight.

The next morning, place your egg muffins in the microwave and reheat in 30 second intervals, checking in between each interval to see if they are warm enough as every microwave is different.

Most likely, 30 seconds will be sufficient, especially if they are fully defrosted from the night before.

Can I Have Spinach Egg Muffins on the 17 Day Diet?

If you’re trying to lose weight with the 17 Day Diet, you can most definitely have these egg muffins on all cycles. 

If you’re on cycle 2 or 3, you can also add a little pork sausage to the recipe, too!

If you’re not sure which foods are allowed when, make sure you check out my 17 Day Diet Cycle 1 Food List for all the info!

You can also check out my book on Amazon called Fast Track Your Weight Loss With the 17 Day Diet which has all the food lists (and a 7 day meal plan, too!).

Spinach Egg Muffins with Tomatoes and Bell Peppers are low carb, nutrient dense and perfect for the 17 Day Diet

Egg Cups on the Kickstart Diet

If the 17 Day Kickstart Diet is your current weight loss program, you can also benefit from these spinach egg cups.  You can have these egg bites starting on the 4-Day Soak Up Phase when eggs are allowed.

The only thing you’ll need to omit at this point, or until you get to the 10-Day Stabilize Phase, is the cheese.

If you’re not sure which foods are allowed during each phase, make sure you take a look at my 17 Day Kickstart Diet Food List.

Keto Egg Muffins

Keto Diet fan? You’re in luck!

This yummy Spinach and Egg Muffin recipe can definitely be enjoyed on the Keto Diet.

Depending on your macros, you may want to add in some bacon or sausage if you need a little more protein or fat in your day. 

If you’re new to keto, make sure you check out my Keto Diet Beginner’s Guide.

Are you unsure of which foods are keto friendly? Make sure you check out my Keto Diet Food List.

Keto Egg Muffins with Spinach, Tomatoes and Bell Peppers are a great low carb breakfast idea for busy mornings

Low Carb Egg Muffins Recipes

If you like to experiment with different flavors and you enjoyed these Spinach Egg Muffins, make sure you check out these other egg muffins recipes:

More Low Carb Breakfast Ideas

This healthy egg muffin recipe is great way to switch up your low carb breakfast ideas. If you want more recipes for morning time, make sure you check these out:

If you enjoy this this spinach egg muffin recipe, make sure you come back to review the recipe card below. If you’re on social, make sure you tag me @17ddblog so I can see your egg bites!

Keto Spinach Egg Muffins for a low carb healthy breakfast

Spinach Egg Bites are filled with spinach, tomatoes and bell peppers for a nutrient dense healthy breakfast
Yield: 6 Egg Muffins

Spinach Egg Muffins with Tomatoes & Bell Pepper

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

Spinach Egg Muffins filled with nutrient dense, low carb veggies are perfect for batch cooking, freezing and reheating on busy mornings.


  • 5 Large Eggs
  • 1 teaspoon dried basil
  • ½ Cup Spinach, chopped
  • 12 Cherry Tomatoes, halved
  • 3 Tablespoons Red Bell Pepper, chopped
  • 2-3 Tablespoons Cheddar Cheese (optional)
  • Salt and Pepper, to taste


    1. Preheat the oven to 400 degrees F.
    2. Line 6 regular size muffin tin with either silicone liners or spray with non-stick cooking spray.
    3. In a large bowl, add the eggs, dried basil and salt and pepper and beat well. Set aside.
    4. Evenly disperse chopped spinach, tomatoes and bell pepper into each tin.
    5. Next, pour the egg mixture evenly into each tin and gently stir each tinned mixture with a spoon or fork.
    6. Next, add a sprinkle of cheddar cheese over the top of each tin.
    7. Bake for 13 to 15 minutes, or until egg muffins are cooked through completely.
    8. Store leftovers in air-tight containers inside the refrigerator.


Approved for:

17 Day Diet - all cycles

17 Day Kickstart Diet - 4-Day Soak Up Phase (omit cheese) and 10-Day Stabilize Phase

Keto Diet

Yields 6 Muffins. One serving size is 2 muffins.

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