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.
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:
- Italian Seasoning
- Cheddar Cheese
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
- Bell Peppers
- Kalamata Olives
- Different cheese (feta, mozzarella, swiss, etc)
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!
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.
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:
- Veggie Egg Cups
- Spinach Egg Muffins with Tomatoes & Bell Pepper
- Greek Egg Cups
- Broccoli Egg Bites
- Asparagus and Eggs
- Skillet Garden Eggs
- Keto Egg Salad (for lunch or breakfast)
- Waffle Omelettes (the original Keto Chaffle)
- Chicken Apple Sausage (perfect to serve with eggs)
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!
- 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
- Preheat the oven to 400 degrees F.
- Line 6 regular size muffin tin with either silicone liners or spray with non-stick cooking spray.
- In a large bowl, add the eggs, Italian Seasoning, salt and pepper and beat well. Set aside.
- Evenly disperse chopped spinach and mushrooms into each tin.
- Next, pour the egg mixture evenly into each tin and gently stir each tinned mixture with a spoon or fork.
- Next, add a sprinkle of cheddar cheese over the top of each tin.
- Bake for 13 to 15 minutes, or until egg muffins are cooked through completely.
- Store leftovers in air-tight containers inside the refrigerator.
17 Day Diet - all cycles
17 Day Kickstart Diet - starting in 4-Day Soak Up Phase (omit cheese)
Yields 6 Muffins. One serving size is 2 muffins.
I’ve been loving the 17 Day Diet since 2011. I love sharing my favorite healthy recipes and meal plans to keep you motivated and on the right path to success!
When I’m not hanging out here, I enjoy quick trips to the Oregon Coast, designing my jewelry line and watching Outlander!
Are you new to the 17 Day Diet? Check out my latest book, Fast Track Your Weight Loss With The 17 Day Diet on Amazon! (aff link)