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Easy Egg Bite Muffins

makes 12 egg cups
Easy Egg Bites
Instant Loss CookbookGhazalle Badiozamani / Instant Loss Eat Real, Lose Weight: How I Lost 125 Pounds--Includes 100+ Recipes
makes 12 egg cups


  • 1 teaspoon salted butter or ghee, for greasing the pan
  • 9 large eggs
  • 1/2 cup shredded pepper Jack cheese (optional)
  • 3/4 teaspoon garlic powder
  • 3/4 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground black pepper
  • cups chopped baby spinach
  • 1/2 cup diced seeded red bell pepper

Chef notes

If you have time, making a double batch of these is ideal. Serve some for breakfast and freeze the rest for busy mornings. They're a great way to start the day with a healthy and filling meal, especially if you're always in a hurry.

Technique tip: Store the bites in the freezer in an airtight container or freezer zip-top plastic bag for up to 2 months. Reheat in the microwave for 30-60 seconds. 

Swap option: Leave out the cheese if you're ditching dairy. Try adding broccoli and ham or bacon. This is a great base recipe, so don't be afraid to change it up and get creative.



Preheat the oven to 400°F. Grease a 12-cup muffin pan.


Combine the eggs, cheese, garlic powder, sea salt and black pepper in a high-powered blender. Blend on high until frothy, about 30 seconds. You can also thoroughly whisk the mixture in a large bowl if you do not have a blender.


Evenly distribute the spinach and bell pepper bits among the muffin cups. Pour the egg mixture over the veggies, filling each cup about three-fourths full. The egg will rise so you don't want to fill them all the way. 


Bake for 16-18 minutes, until the eggs set up and are cooked through. Transfer to a wire rack and cool for about 5 minutes. Run a butter knife around the edge of each cup and pop out the egg bites. Serve warm.

Excerpted from "Instant Loss Eat Real, Lose Weight: How I Lost 125 Pounds—Includes 100+ Recipes." © 2019 by Brittany Williams. Photography © 2019 by Ghazalle Badiozamani. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.

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