Spinach egg bites are the perfect grab-and-go breakfast! Loaded with bacon, spinach, juicy tomato, and eggs, these frittata muffins are baked until fluffy perfection in a muffin tin. They're bite sized and work great for a breakfast meal prep or a quick snack. You can also mix-and-match your veg and protein so you can have something different each day.

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Why you'll love this recipe
Egg-Based Breakfast. These spinach egg bites are a delicious way to enjoy a protein-packed breakfast, combining fresh spinach, bacon, and tomato in every bite. For more egg-focused breakfasts, try our easy Ham Asparagus Frittata or Chorizo Egg Burrito.
Meal Prep Friendly. Make a batch of these frittata muffins ahead of time and enjoy a quick, nutritious breakfast all week long. Check out other meal-prep-friendly options like Cream Cheese Salmon Bagel or Banana Carrot Muffins for variety.
Small. Baked in a muffin tin, these egg bites are perfectly portioned for easy grab-and-go meals or snacks like a Single Serve Frittata, Small Batch Zucchini Bread or Carrot Cake.
Customizable. Swap the bacon for your favourite protein, like Leftover Chicken, or load up with extra veggies for a personalized twist. Pair them with a side of fresh fruit and yoghurt for a complete meal.
Ingredients

Eggs.
Milk. Adds creaminess and helps to make more serves without compromising on taste. If you prefer a more eggy taste, omit the milk. I've used both soy and dairy milk for these, I wouldn't recommend almond as it impacts the taste too much.
I usually make egg bites without cheese or dairy because my partner is lactose intolerant. But you can always add a sprinkle of cheese into the mixture for a cheesier texture.
Spinach. I recommend frozen spinach as it's already wilted and is more convenient to add into the mixture when thawed. You could use fresh, but I would recommend either wilting slightly or chopping to make the addition into the muffins easier.
Bacon. I recommend shortcut or back bacon (the part that isn't streaky) as it's leaner and won't add additional oily-ness or fat to the egg muffins.
Please check the recipe card for full list of ingredients and quantity.
How to make egg cups
Step 1: Preheat your oven to 180°C (350°F). Lightly grease a 12-cup muffin tin or line it with silicone muffin cups for easy removal.
I have a silicone muffin tin which is incredibly useful for these, but the holes are smaller than a normal muffin tin so I end up having to use it again as the mixture makes about 16 mini muffins.
Step 2: Prepare bacon and tomato by dicing, and if using fresh spinach, chop. If using frozen spinach, give it a quick 30 second blitz in the microwave to separate.
Step 3: In a large mixing bowl, whisk together the eggs, milk, salt, pepper, and oregano until well combined. Add in the fillings.
Step 4: Pour the egg mixture over the fillings, leaving a small gap at the top of each cup to allow for expansion as they bake.
Step 5: Place the muffin tin in the oven and bake for 18–22 minutes, or until the egg bites are set in the centre (test by using a skewer) and slightly golden on top.
Step 6: Let the egg bites cool in the tin for 5 minutes before removing. Serve warm, or let cool completely for meal prep.
Top Tip
Prevent sticking. Use a silicone muffin tin or silicone muffin cups to make it easier to remove the egg bites. Alternatively, make sure to really grease the muffin tin with oil or butter to ensure they release.
Drain excess moisture. Squeeze out any liquid from the spinach or diced tomatoes to prevent soggy egg bites.
Don’t overfill the cups. Leave a small gap at the top of each muffin cup, as the egg mixture will puff up slightly as it bakes.
Meal prep and leftovers

Meal prepping spinach egg bites is perfect for saving time on busy mornings, offering a nutritious, portable, and customizable breakfast option. These frittata muffins can be made in advance, stored easily, and reheated in seconds.
Storing
Make sure the egg bites are cooled completely (no more than 2 hours at room temperature), then place the egg bites in an airtight container and refrigerate for up to 4 days. To keep them fresh and prevent sogginess, layer them with parchment paper if stacking.
Can egg bites be reheated?
Yes, you can warm individual egg bites (or a couple) in the microwave for around 30 seconds (add about 15 seconds for each one you're heating up). I would recommend putting them on a paper towel so it can absorb the moisture.
You could also reheat in the oven or air fryer at 180°C (350°F) for 5–7 minutes. They'll be slightly crisper when reheated this way, while the microwave can cause them to go slightly mushy due to the liquid.
Can egg bites be frozen?
Let the egg bites cool completely before freezing in a single layer on a baking tray. Once frozen, transfer to a freezer-safe bag or container, where they’ll last up to 2 months. Reheat from frozen by microwaving for 60–90 seconds or using an oven or air fryer at 180°C (350°F) for 10–12 minutes.
If you want more meal prep information, check out my Meal Prep for Beginners post and my Meal Prep Basics E-Book.
FAQs
Egg bites can deflate as they cool because the eggs naturally puff up when cooked and release steam. As they cool, the steam escapes, causing the structure to collapse slightly. To minimize deflation, avoid overbeating the eggs, which incorporates excess air, and let the bites cool gradually in the muffin tin before removing them.
Yes, egg bites may stick to regular cupcake liners because eggs tend to cling to the paper. To prevent sticking, use silicone muffin liners or lightly grease the liners with oil or cooking spray before pouring in the egg mixture. This ensures your spinach egg bites release easily and maintain their shape.
Other Breakfast Meal Prep Recipes
Or, you can have a browse through my Breakfast Recipe Category for more delicious eats.
Recipe

Bacon Spinach Egg Bites (Frittata Muffins)
Equipment
- Silicone Muffin Tin optional
- Silicone Muffin Liners optional, recommended if not using silicone muffin tin
Ingredients
- 8 eggs
- 1 cup milk dairy or soy (see Note 1)
- 100 g spinach frozen is preferred (see Note 2)
- 200 g (~8 slices) shortcut bacon diced
- 100 g (~2) tomatoes large, diced
- 1 tablespoon dried oregano
- Salt and pepper to taste
Instructions
- Preheat your oven to 180°C (350°F). Generously grease a 12-cup muffin tin or use silicone muffin cups for easy removal. If using a smaller silicone muffin tin, note that the mixture may yield about 16 mini muffins, so you might need to bake in batches.
- Dice the bacon and tomato. If using fresh spinach, chop it finely. For frozen spinach, microwave for 30 seconds to separate, then squeeze out any excess liquid to prevent soggy egg bites.
- In a large mixing bowl, whisk together the eggs, milk, salt, pepper, and oregano until smooth. Stir in the prepared bacon, spinach, and tomato.
- Pour the egg mixture into the muffin cups, leaving a small gap at the top to allow for expansion during baking (don't overfill!!).
- Bake for 18–22 minutes, or until the egg bites are set in the centre and slightly golden on top. Test doneness with a skewer—it should come out clean.
- Let the egg bites cool in the tin for 5 minutes before removing. Serve warm, or let cool completely for meal prep (see tips in post)
Cathy Sampson
A quick, easy & tasty snack. I just added a splash of balsamic after I heated it in the microwave & enjoyed it as an in between meal snack.