Easy Oven Baked Egg Bites Recipe With Spinach & Tomato

These easy oven baked egg bites are made in a standard muffin pan using eggs, milk, spinach, tomatoes, sweet peppers, and red onion. Sometimes called egg cups or egg muffins, they’re a simple make-ahead breakfast that can be refrigerated or frozen for busy mornings.

If you’ve ever grabbed egg bites from a coffee shop on the way to work, you’ll be happy to know they’re surprisingly easy to make at home. This version skips the specialty equipment and uses a standard muffin pan to create fluffy, vegetable-packed egg bites that are ready in minutes.

One of the things I love most about these egg bites is how practical they are. They work well for meal prep, school mornings, road trips, picnic breakfasts, or any day when you need a quick breakfast without much effort. Since they’re made with simple ingredients, they’re also easy to customize based on what you have in the refrigerator.

If you’re looking for more make-ahead breakfast ideas, try my Blueberry Breakfast Cookies or Healthy Porridge for another easy option on busy mornings.

Quick Answer

Egg bites are individual baked eggs made in muffin cups using an egg mixture and fillings such as spinach, tomatoes, peppers, and onion. These oven baked egg bites are cooked at 400°F for about 12 minutes and can be refrigerated or frozen for meal prep.

Egg Bites at a Glance

I originally started making these egg bites because we were looking for easy ways to add more protein to our breakfasts without relying on packaged convenience foods. They quickly became a regular part of our meal prep because they’re easy to make ahead and reheat throughout the week.

One thing I learned right away is that eggs will stick to a muffin pan far more than many people expect. Even if you’re using a newer nonstick pan, I strongly recommend spraying the muffin cups with cooking spray before adding the egg mixture. It makes cleanup easier and helps the egg bites release cleanly after baking.

These egg bites puff up while baking and then settle slightly as they cool. That’s completely normal and doesn’t affect the texture. The centers should be fully set after about 12 minutes, though every oven is a little different.

Why You’ll Love These Egg Bites

Make-Ahead Breakfast: Prepare a batch ahead of time and enjoy a quick breakfast throughout the week.

Great for Busy Mornings: Simply reheat and serve when time is short.

Freezer Friendly: These egg bites can be frozen for longer storage and thawed as needed.

Easy to Customize: Swap vegetables or add cheese based on what your family enjoys.

High-Protein Breakfast: Eggs provide protein that helps keep you satisfied longer than many grab-and-go breakfast options.

How to Make Egg Bites in a Muffin Pan

Preheat your oven to 400°F and generously spray the muffin tray with cooking spray.

In a large bowl, whisk together the eggs and milk until fully combined.

Rinse the cocktail tomatoes and cut them in half. Using a small teaspoon, gently scoop out the seeds and soft interior, leaving only the outer shell of the tomato. Finely dice the tomato shells and set aside. 

Remove the blossom ends from the mini sweet peppers. Slice each pepper in half lengthwise and remove the seeds and any white membrane. Cut the peppers into thin strips, then dice them into small pieces.

Cut the red onion in half and remove the outer skin. Place one onion half cut-side down on the cutting board and slice it into thin half-moon slices. Gather the slices together, hold them in place with your fingers, and cut across the slices in the opposite direction to create finely diced onion pieces.

Rinse the spinach leaves and pat them dry with paper towels. Removing excess moisture helps prevent watery egg bites. Remove the stems and finely chop the leaves.

Fill each muffin cup approximately three-quarters full with the egg mixture.

Working one vegetable at a time, divide the diced tomatoes evenly among the muffin cups, adding about 1 teaspoon of tomato to each. Repeat with the diced red onion, sweet peppers, and spinach. Spreading each ingredient separately helps ensure you have enough vegetables for all 18 egg bites.

Bake for approximately 12 minutes or until the centers are fully set.

To check for doneness, lightly touch the center of an egg bite. If any uncooked egg transfers to your finger, continue baking for another minute or two.

Remove from the oven and allow the egg bites to cool slightly before removing them from the muffin pan.

The egg bites will puff up while baking and settle slightly as they cool. This is completely normal.

Ingredients

These homemade egg bites use simple ingredients that come together quickly and create a flavorful, protein-packed breakfast.

Eggs: The foundation of the recipe. The whole eggs provide structure, protein, and the classic egg bite texture. For more information about buying, storing, and cooking eggs, visit Egg Farmers of Ontario

2% milk: Lightens the egg mixture and helps create a softer texture.

Cocktail tomatoes: The thinner walls make them easier to deseed than larger tomatoes while still providing fresh tomato flavor.

Red onion: Adds a little crunch and savory flavor throughout the egg bites.

Mini sweet peppers: Provide color, sweetness, and extra vegetables without overpowering the eggs.

Baby spinach: Adds nutrients and blends easily into the egg mixture once chopped.

Black pepper: Sprinkled over the tops before baking for a simple finishing touch.

Cooking spray: Helps prevent the egg bites from sticking to the muffin pan.

Substitutions and Add-Ins for Delicious Egg Bites

Eggs: Whole eggs provide the best texture for this recipe. Egg whites can be substituted for some of the whole eggs if preferred.

2% milk: Whole milk, 1% milk, or an unsweetened dairy-free alternative can be used. Alternatively, if you enjoy cottage cheese egg bites, you can replace part of the milk with blended cottage cheese. Blend the cottage cheese until smooth, then mix it with the eggs. This creates a slightly velvety texture while adding additional protein to the egg mixture.

Cocktail tomatoes: Cherry tomatoes work similarly and are easy to dice after removing the seeds.

Red onion: White onion, sweet onion, or green onions can be substituted.

Mini sweet peppers: Red pepper would also work as it’s the sweeter bell pepper of the coloured varieties. 

Baby spinach: Chopped kale or finely chopped broccoli can be used instead.

Cooking spray: You can easily use any neutral oil in the muffin cups like olive oil. Just add a dot to the bottom of each cup and using a clean paper towel wipe it around each cup to grease.

Great options for add-ins to the egg bite recipe are cheddar cheese, cottage cheese, crumbled breakfast sausage, turkey bacon, leftover vegetables, goat cheese, or a few dashes of hot sauce can all be added to create different flavor combinations.

Expert Tips for Egg Bites

Tip #1: Grease the muffin pan well: Even nonstick muffin pans can cause baked eggs to stick. A generous coating of cooking spray makes removing the egg bites much easier.

Tip #2: Dice the vegetables finely: Smaller pieces distribute more evenly throughout the egg bites and help them cook consistently.

Tip #3: Don’t overbake them: The centers should be set, but the egg bites should still look moist. Overbaking can create a tougher texture.

These egg bites are delicious on their own, but they also pair well with fresh fruit, toast, yogurt, or a smoothie for a more complete breakfast. They’re easy to pack for school mornings, road trips, picnics, or busy workdays when a quick breakfast is needed.

If you enjoy egg-based breakfasts, you may also like my Ham and Asparagus Quiche, Egg Frittata  with Sausage and Spinach, or Easy Eggs in Purgatory for another protein-packed breakfast option.

Store leftover egg bites in an airtight container in the refrigerator for up to 4 days.

For longer storage of these easy egg bites, freeze them in a single layer on a baking sheet until solid. Transfer them to a freezer-safe bag or container and remove as much air as possible before sealing. Freeze for up to 3 months.

Looking for more make-ahead breakfasts? Try my Easy Air Fryer Breakfast Pockets With Leftover Pastry or Green Goddess Breakfast Sandwich With Fried Egg.

To reheat refrigerated egg bites, microwave until warmed through. I typically reheat a large plateful for my family in about 2 minutes. Frozen egg bites can be thawed overnight in the refrigerator before reheating.

If you enjoy meal prep breakfasts, you may also like overnight oats, healthy porridge, blueberry breakfast cookies, or homemade granola bars.