These Cheesy Egg Bites are a meal-prep dream — make a batch on the weekend and enjoy grab-and-go breakfasts all week. Loaded with spinach (one of the MIND diet's most important leafy greens), high-quality protein from eggs, and a satisfying cheesy flavor, they keep you sharp and focused all morning. Think Starbucks egg bites, but homemade, healthier, and better tasting.
Prep time: 5 min prep, 20 min bake
Ingredients (serves 4, about 4 egg bites)
4 eggs
1/4 cup chopped ham or turkey
1/4 cup shredded cheese (cheddar or Swiss)1/2 cup frozen spinach, thawed and drained
Instructions
Mix everything in a bowl, pour into a muffin tin (sprayed with oil), bake at 350 F for ~20 minutes. Or: microwave in silicone muffin cups for 90 seconds each.
High-protein, cheesy, and reheats well — like Starbucks egg bites but better for you.
Cooking Tips
Squeeze out as much water from the thawed spinach as possible to prevent soggy egg bites.
Silicone muffin molds make popping these out much easier than a metal tin.
Store in an airtight container in the fridge for up to 4 days, or freeze for up to 1 month.
Reheat from frozen: microwave 60-90 seconds. From fridge: 30-45 seconds.
Nutrition Facts (Per Serving)
Calories: 130 | Total fat: 9g | Sodium: 290mg | Total Carbohydrate: 1g | Dietary Fiber: 0.5g | Protein: 11g
* Approximate values. Actual nutrition may vary by brand and serving size.MIND Diet Highlight: Spinach is a MIND diet superstar. Leafy greens are recommended at least 6 servings per week for their role in supporting brain health.
