Spinach & Mushroom Egg Bites (Muffins)

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Spinach & Mushroom Egg Bites are the perfect low carb grab-and-go breakfast for losing weight with the 17 Day Diet

When you need a quick and easy low carb breakfast for busy mornings, this Spinach & Mushroom Egg Bites recipe will be your next go-to meal on-the-go.

Perfect for losing weight on the 17 Day Diet or 17 Day Kickstart Diet, this recipe is easy to make, simple to store for leftovers, and will keep you on track throughout the week.

This is a recipe straight out of my brand new Cycle 1 meal plan called, Delish (we’ll be using this plan for our upcoming Spring Cycle 1 Challenge).

Keep reading as I’ll let you know which cycles/phases this is approved for as well as if it’s approved for the Keto Diet.

Low Carb Keto Friendly Spinach & Egg Bites Muffins for busy mornings

Spinach & Mushroom Egg Bites Ingredients

This recipe is simple and uses few ingredients. Here are a few of what you’ll need to make this egg muffin recipe:

  • Eggs
  • Spinach
  • Mushrooms
  • Italian Seasoning
  • Cheddar Cheese
The ingredients for the egg bites is fairy straight forward. Eggs, spinach, mushrooms, cheese and a few seasonings

Ingredient Substitutions for Spinach & Egg Bites 

If you’re not a fan of mushrooms or spinach, you can easily make your own recipe. Here are a few other ingredients to consider:

  • Cherry Tomatoes
  • Broccoli
  • Bell Peppers
  • Kalamata Olives
  • Asparagus
  • Different cheese (feta, mozzarella, swiss, etc)
If you're not a fan of spinach or mushrooms, there are other ingredients you can use for these egg bites such as broccoli, tomatoes or bell pepper

Which Cycle of the 17 Day Diet Is this Egg Muffin Recipe Approved For?

If you’re on the 17 Day Diet, this recipe is approved for all cycles. No changes are necessary.

However, if you want to experiment with different ingredients that are approved during Cycle 2 or 3 (such as potatoes), then obviously they will be approved later in the diet.

For a complete list of approved foods for Cycle 1, make sure you check out my 17 Day Diet Cycle 1 Food List.

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!).

Which Phase of the Kickstart Diet Can I Have These Egg Bites?

If you happen to be on the 17 Day Kickstart Diet, you can have these egg bites starting on the 4-Day Soak Up Phase when eggs are allowed. 

However, skip the cheese if you want these starting on Day 4. Otherwise, you’ll need to wait until The 10-Stabilize Phase when both eggs and cheese are allowed.

If you’re not entirely sure which foods are allowed during each phase, make sure you check out my 17 Day Kickstart Diet Food List.

Keto Diet Friendly Egg Muffins

These Spinach & Mushroom Egg Bites are definitely Keto Diet Friendly. Make sure you use full-fat cheese when you make these. 

If you need to increase your fat intake, you can use a little bit of heavy whipping cream, too!

Spinach & Mushroom Egg Bites are low carb breakfast for busy mornings

Silicone Baking Cups For Easy Removal of Egg Bites

There’s a good possibility that no matter how much non-stick spray you use, your egg bites may stick to your pan. 

I highly recommend picking up a half dozen of these Silicone Baking Cups or even a full silicone muffin tray.

Baking Tools To Use

  • Baking sheets and dishes
  • Silicone muffin tins & cups
  • Mitts, towels & more

How to Freeze & Reheat Egg Muffins

These Spinach & Mushroom Egg bites 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 have a vacuum sealer, then you’re in the best position. I have one and it is awesome at preserving food for future use.

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 bites to a sealable bag and try to remove as much air as possible before sealing the bag.

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

Step 2 – Defrost & Reheat Egg Muffins

The night before you want to eat your egg bites, 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.

Chances are 30 seconds will be plenty of time, especially if they are completely defrosted from the night before.

Easy peasy!

Spinach Mushroom Egg Bite Muffins are great to batch cook, freeze and reheat for busy mornings

Other Low Carb Egg Breakfast Recipes 

If you are a huge fan of eggs in the morning, make sure you try these other egg recipes:

If you also want more ideas for breakfast that do not include eggs, make sure you check out my Low Carb Breakfast Ideas post for more healthy breakfast options!

If you make this Spinach & Mushroom Egg Bites recipe, make sure you come back to review the recipe card! If you’re on social media, tag me @17ddblog so I can see your pretty egg muffins!

Spinach & Mushroom Egg Bites for a low carb breakfast for the 17 Day Diet
Low Carb Keto Friendly Spinach & Egg Bites Muffins for busy mornings

Spinach & Mushroom Egg Bites

Yield: 6
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

When you need something quick and easy on busy mornings, this Spinach & Mushroom Egg Bites recipe are great for on-the-go breakfast meals.


  • 5 Large Eggs
  • ½ Cup Spinach, chopped
  • 3 Mushrooms, chopped
  • 1-2 teaspoons Italian Seasoning
  • 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, Italian Seasoning, salt and pepper and beat well. Set aside.
    4. Evenly disperse chopped spinach and mushrooms 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 - starting in 4-Day Soak Up Phase (omit cheese)

Keto Diet

Yields 6 Muffins. One serving size is 2 muffins.

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Did you make this recipe?

Please leave a comment/review below or tag me at @17ddblog on IG so I can see your yummy creation!


2 thoughts on “Spinach & Mushroom Egg Bites (Muffins)”

    • Hi Lorraine! I’m so happy to hear you enjoyed the recipe! I don’t keep nutritional info on recipes because individual results will vary depending on brands of ingredients used, changes to recipe, etc. The best bet is if you have an app (like my fitness pal), it can calculate nutrition info for you. The changes you made to the recipe would definitely produce different calculations than the original. Hope this helps!


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