Tuesday, January 25, 2022

RECIPE: Easy Keto (grain free) Egg Bites with Spinach and Sun Dried Tomatoes

 I've been meaning to make these for YEARS, and finally got around to it.  They are quick, easy, versatile, and tasty!

Original recipe: Keto Breakfast Egg Bites

I changed the recipe to use what I had on hand, and you can, too!  If you don't have spinach, use avocado, peas, or sauteed onions.  If you don't have sun dried tomatoes, use cherry tomatoes, prosciutto, or sauteed green peppers.  If you don't have cream cheese, use Boursin.  Whatever you would put in an omelet, you can put in these egg bites! 

I baked them in our convection toaster oven.  I made one batch using the pan with hot water, and another batch without it, and couldn't tell any difference.  Ergo, if you have a convection oven, you don't need the pan with the water. 

To insure I could unmold them, I used a silicone mini cupcake pan.  If you use a metal pan, I have no idea whether you'll be able to get them out of the pan!  

Silicone is floppy, so I placed the silicone pan on an enamel pan for support.  The recipe makes 24, so I baked them in two batches.

Easy Keto Egg Bites 

with Spinach and Sun dried Tomatoes

Makes 24 SMALL (1.75") egg bites.


  • 6 medium-large eggs
  • 1 c. shredded cheese (I used cheddar), divided
  • 1/4 c. cream cheese, quark, or cottage cheese
  • 1/2 c. frozen spinach, thawed, squeezed dry and minced
  • 1/4 c. sun dried tomatoes in oil, OR roasted red peppers, minced
  • 1/2 t. himalayan pink salt
  • 1/4 t. cayenne


Preheat the oven to 300F. 

Place the eggs, 1/2 cup of grated cheese, cream cheese, salt and pepper in your blender jar and blend on high for 20 seconds until light and frothy.

If you aren't using a silicone cupcake pan, put about 1/4 t. of oil from the sun dried tomatoes in each of your pan's depressions.  This isn't necessary if you use a silicone pan.

In each depression, put 1 t. chopped spinach, 1/2 t. sun dried tomatoes, and 1 t. grated cheese. 

Fill each depression almost all the way to the top.  In the photo above, I added a sprinkle of cayenne to the top because we like spicy! 

Bake for 30 minutes, or until the center of the egg bites are just set.

Remove from the oven.

Invert the pan and pop the bites out! 

We like these with hummus, or hollandaise

The only photo I have of the cooked bites was taken at a picnic.  You can see them on the right, next to the chicken salad and meatballs we served them with.  The sauce is harissa hollandaise: