Preconception · Breakfast

Spinach & Sun-Dried Tomato Egg Bites

Name: Spinach & Sun-Dried Tomato Egg Bites
Total time: 35 min
Yield: 2 servings
Ingredients: 6 large eggs; 100 g baby spinach, chopped; 60 g sun-dried tomatoes, chopped; 80 g cheddar, grated; 3 tbsp whole milk; 1 tsp olive oil, for the tin; a pinch of black pepper

Little baked egg cups with spinach, sun-dried tomato and cheddar - make a batch, eat them warm or cold for three mornings.

A savory tray bake that turns eggs and greens into a breakfast you can eat with one hand on the way out the door. For the trying-to-conceive stretch, spinach folds folate into a format that survives a commute, and a batch in the fridge beats a skipped breakfast every single time.

Spinach & Sun-Dried Tomato Egg Bites - Little baked egg cups with spinach, sun-dried tomato and cheddar

Easy

Vegetarian Low-carb CholineFolateCalciumProtein

Ingredients

for 2 people

6large eggs
100 gbaby spinach, chopped
60 gsun-dried tomatoes, chopped
80 gcheddar, grated
3 tbspwhole milk
1 tspolive oil, for the tin
a pinch ofblack pepper

Open this recipe in the interactive app to scale servings, switch to oz and cups, and tick ingredients off as you cook.

Per serving (approx.): 370 calories · 26 g protein · 7 g carbs · 26 g fat · 2 g fiber

Method

Before you start. Heat the oven to 350°F (180°C) and oil the holes of a muffin tin with the olive oil.

Mix. Whisk the eggs with the milk and pepper in a large bowl for about 30 seconds, until the yolks and whites are completely blended. Stir in the chopped spinach, sun-dried tomatoes and most of the cheddar.
Fill. Ladle the mixture into the oiled holes, filling each about three-quarters full so the bites have room to rise - makes about 8, scaling with your servings. Scatter the remaining cheddar over the tops.
Bake. Bake for 18 to 20 minutes, until the bites are puffed, lightly golden and set firm in the middle with no wobble, 160°F (71°C). A skewer pushed into the center should come out clean.
Keep. Cool in the tin for 5 minutes, then run a knife around each bite and lift it out. They keep in the fridge for up to 2 days; reheat until steaming hot right through.

Worth knowingEgg bites are the meal-prep answer to the choline question - four per person is a genuinely useful breakfast.

Is this safe when trying to conceive?

Yes - and it is already built the way pregnancy guidance will later want it: the bites bake until fully set, which matches the fully-cooked-egg approach this site keeps, and cheddar is a hard cheese with no caveats at any stage. One boundary worth naming: spinach folate supports your intake but does not replace the 400 ug daily folic acid the NHS advises while trying to conceive, ideally started about three months before.

Substitutions & allergens

Use any unsweetened plant milk in the whisked eggs, and simply leave out the cheddar - together that removes dairy.
Kale or chard, finely chopped, wilt into the mix like the spinach and keep the folate on board.
Roasted red peppers from a jar stand in for the sun-dried tomatoes with less chew.
The eggs are the structure - no swap removes eggs and still leaves you with egg bites.

Storage & reheating

These are cooked-egg leftovers, so FSA chilling guidance applies: into the fridge within 1-2 hours of baking, eaten within 48 hours - tighter than the three days the recipe steps mention, and the window worth following. Eat them cold or reheat once until steaming hot through the middle. They also freeze well on baking day; defrost in the fridge and eat within 24 hours.

Checked against the public guidance we follow - see our sources & editorial standards.