Start your day with these tender, creamy, high-protein Spinach Egg Bites. They’re packed with nutritious spinach, fresh eggs, creamy cottage cheese and fragrant scallions. Made gluten free with almond flour, they’re a satisfying make-ahead breakfast you can enjoy all week.
Spinach egg bites are a popular breakfast, but they’re often made with regular flour. I wanted mine to be gluten free, so I use almond flour for a little extra protein along with tapioca flour to keep them nice and tender.
I flavor them with scallions, curry powder and a touch of nutmeg, but you can easily change things up with fresh dill, parsley, oregano or thyme.
The best part is they’re easy to make in one bowl and each egg bite has 9 grams of protein. If I’m eating them on their own, I usually have three. If I serve them with yogurt and fruit, one is enough. Either way, I can easily start my day with close to 30 grams of protein, which is my goal.
Why You’ll Love These Gluten Free Spinach Egg Bites
- High in protein – Eggs and cottage cheese make these a satisfying, protein-rich breakfast.
- Tender & Creamy – Soft and tender inside with a creamy texture and plenty of spinach in every bite.
- Full of flavor – Parmesan, scallions, curry and nutmeg turn simple ingredients into something special.
- Full of nutritious spinach – Each bite has plenty of greens, making it easy to add vegetables to your morning.
- Gluten free – Almond flour and tapioca flour replace traditional flour and give the bites a tender texture.
- Great for meal prep – Make a batch and enjoy them for breakfast or lunch over the next few days.
- Freezer friendly – Keep a batch in the freezer for mornings when you don’t have anything planned.
Ingredients You Need For Spinach Egg Bites
They are only a few ingredients you can easily find in your supermarket or health food store.
- Frozen chopped spinach – Using frozen spinach makes this recipe incredibly easy. The important thing is to squeeze out as much water as possible so the egg bites aren’t watery. If you use fresh spinach you’ll need 2 pounds and you have to steam it for 3-4 minutes and then chop it.
- Eggs – Provide structure as well as plenty of high-quality protein. Get fresh high quality pastured eggs.
- Cottage cheese – Makes the egg bites moist and tender while adding a generous amount of protein. I like organic whole milk cottage cheese.
- Parmesan cheese – Adds a rich, savory, slightly salty flavor. Sprinkle a little extra on top before baking if you like.
- Scallions – Give the egg bites a fresh, mild onion flavor.
- Curry powder and nutmeg – Just a small amount adds warmth and depth without overpowering the spinach and cheese.
- Almond flour and tapioca flour – This gluten-free combination helps hold the egg bites together while keeping them light and tender. Use blanched almond flour.
- Baking powder – Gives the egg bites a little lift as they bake.
- Sea salt and freshly ground black pepper – To bring all the flavors together.
How to Make Spinach Egg Bites
1. Prepare the spinach
Preheat the oven to 375°F. Line a 12-cup muffin pan with paper liners or generously grease the cups with olive oil. Use unbleached muffin liners, the bleached ones stick.
Place the thawed spinach in a clean kitchen towel and squeeze it firmly over the sink to remove as much liquid as possible. This step is important—you want the spinach quite dry so your egg bites have the best texture.
2. Mix the egg and cottage cheese mixture
In a large bowl, combine the eggs, cottage cheese, Parmesan, curry powder and nutmeg. Season with salt and freshly ground black pepper and mix until well combined.
Break apart the squeezed spinach with your fingers so there are no large clumps. Add it to the egg mixture along with the sliced scallions and stir until evenly distributed.
3. Add the gluten-free flours
In a small bowl, mix together the almond flour, tapioca flour and baking powder, breaking up any lumps. Add the dry ingredients to the spinach mixture and stir just until incorporated.
4. Fill
Divide the mixture evenly among the prepared muffin cups, about ⅓ cup per egg bite. Sprinkle with additional Parmesan, if desired.
5. Bake & cool
Bake for 20–25 minutes, until the centers are set and the tops are lightly golden. Let the egg bites cool in the pan for about 10 minutes before serving.
Tips for the best spinach egg bites
- Squeeze the spinach really well. Defrost the spinach first. Squeeze well, it holds a surprising amount of water. Removing it prevents soggy egg bites and concentrates the spinach flavor.
- Break up the spinach before adding it. Once squeezed dry, spinach tends to form a tight ball. Pull it apart so you get spinach throughout every bite.
- Don’t overmix after adding the flour. Stir just until everything is combined for a tender texture.
- Use unbleached muffin liners or grease your muffin pan well. Eggs love to stick. The bleached muffin liners stick to the egg bites.
Serving and Make Ahead
Enjoy a few egg bites for breakfast on their own or with avocado, fresh fruit and yogurt. They’re also delicious for lunch with a salad to get more protein or as an afternoon snack when you want something savory and satisfying.
These are perfect for meal prep. I love having something nourishing already prepared in the refrigerator at breakfast so all you have to do is heat them up.
Storing and Reheating
Store the cooled spinach egg bites in an airtight container in the refrigerator for up to 3 days.
For longer storage, freeze them in an airtight container for up to 3 months. You can freeze them individually first and then transfer them to a container or freezer bag so it’s easy to take out just what you need.
To reheat, warm them in a toaster oven for about 10 minutes, or microwave briefly until heated through.
More Healthy Egg Recipes You’ll Love
High Protein Spinach Egg Bites with Cottage Cheese
Pin RecipeTender, fluffy Spinach Egg Bites made with cottage cheese, spinach and almond flour. A gluten-free, high-protein breakfast perfect for meal prep.
- Prep Time: 15 minutes
- Cook Time: 30
- Total Time: 45 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American, Healthy
- Diet: Gluten-Free, Low-Carb, Vegetarian
Ingredients
- 2 (10-ounce) packages frozen chopped spinach, thawed
- 4 scallions, thinly sliced crosswise
- 6 large pastured eggs
- 2 cups (16 ounces) cottage cheese (whole milk)
- ¼ cup grated Parmesan, plus more for topping (optional)
- Pinch of ground nutmeg
- ½ teaspoon curry powder
- Sea salt and freshly ground black pepper
- 4 Tablespoons (28 grams) almond flour
- 2 Tablespoons (15 grams) tapioca flour
- 1 teaspoon baking powder
Instructions
- Preheat the oven to 375°F. Line a 12 cup muffin tin with unbleached paper liners* or grease with olive oil
- Place the thawed spinach in a clean kitchen towel and squeeze firmly over the sink to remove as much water as possible. Set aside.
- In a large bowl, combine the eggs, cottage cheese, Parmesan, curry powder and nutmeg. Season with salt and pepper and mix until well combined.
- Break apart the squeezed spinach and add it to the egg mixture along with the scallions. Mix until evenly combined.
- In a small bowl, whisk together the almond flour, tapioca flour and baking powder, breaking up any lumps.
- Add the flour mixture to the spinach mixture and stir just until incorporated.
- Divide among the prepared muffin cups, using about ⅓ cup for each. Sprinkle with additional Parmesan, if desired.
- Bake for 25–30 minutes, until set in the center and lightly golden on top.
- Let cool for about 15 minutes before removing from the pan and serving.
- Store in an airtight container in the refrigerator for up to 3 days or freeze for up to 3 months. Reheat in a toaster oven or microwave until warmed through.
Notes
Use unbleached muffin liners, bleached liners stick to the egg.
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