Individual Egg & Spinach Bowls

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These individual egg & spinach bowls really take the guesswork out of portion control! Each perfectly portioned serving provides focused nutrition, fueling you with what you need to start your day off right. They’re also super easy to prep, making it easier to cope with busy mornings. You can bake them on the weekend and have breakfast ready to grab-and-go all week long.

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We use individual ramekins when making these individual egg & spinach bowls for that very reason – because they’re easy to store in the fridge. But, we’ve had a lot of great feedback from people telling us they are using muffin tins, instead. We love it when you innovate to make our recipes work for your busy lifestyle! It’s always great to hear your feedback about what works and what doesn’t, too.

The other great thing about these individual egg & spinach bowls? They’re versatile enough to suit your individual taste buds. You can easily customize your bowl by swapping out the spinach for kale (or, choose another one of your favorite leafy greens). The feta cheese provides a really nice punch of salty flavor, but you could certainly choose any fat-free cheese if you prefer (like cheddar or pepper jack). Finally, when tomatoes aren’t in season, you could definitely use sun-dried tomatoes instead.

A Quick Note about Egg Whites

This recipe calls for a lot of egg whites and one whole egg. We like using a lot of egg whites to keep the fat content low, but it’s also good to incorporate some egg yolks in the mix. You see, almost all of the protein is found in the egg white, while the yolk is higher in cholesterol and fat. There are certainly benefits to eating yolks because they’re also rich in antioxidants, vitamins, and minerals.

You might be asking what you should do with all those leftover yolks from the eight eggs! You could save them to make aioli, make our favorite hollandaise sauce, or sub in a few extra yolks for our classic lemon bar recipe. If you don’t want to bother with figuring out what to do with the yolks, you can also purchase a carton of egg whites from the store. In our experience, the organic brands tend to act the most like freshly separated egg whites when baking.

Individual Egg & Spinach Bowls

Individual Egg & Spinach Bowls

Yields: 4 servings | Serving Size: 1 bowl | Calories: 84 | Total Fat: 2 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 57 | Carbohydrates: 6 g | Sodium: 335 mg | Dietary Fiber: 1 g | Sugars: 2 g | Protein:11 g | SmartPoints: 2 |

Ingredients

  • 8 large egg whites, (recommend free-range)
  • 1 whole egg
  • 1 cup baby spinach, torn or chopped into small pieces
  • 1/2 cup diced tomatoes
  • 1/4 cup feta cheese, fat-free
  • 1/2 teaspoon black pepper
  • Kosher or sea salt to taste

Directions

  1. Preheat oven to 350 degrees.
  2. Whisk together all ingredients in a medium mixing bowl. Lightly mist 4 (1/2 cup) ramekins with nonstick cooking spray and evenly divide egg mixture into bowls.
  3. Place ramekins on a cookie sheet and bake 20 minutes or until eggs puff and are almost set in the center. Serve hot.
https://skinnyms.com/individual-egg-and-spinach-bowl/

Here are more healthy, delicious breakfast & brunch recipesAnother recipe favorite made with eggs is the Pita Pocket Breakfast Sandwich.

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Last updated: June 21, 2018

48 Comments on "Individual Egg & Spinach Bowls"

  1. NJFoxy  March 4, 2013

    If I want to prep them the night before, do you combine the ingredients and refrigerate the raw egg mixture overnight – or do I combine and cook the night before and just reheat in the morning?

    Reply
    • Skinny Ms.  March 5, 2013

      I would recommend whipping them up the night before, but NOT cooking until the next morning.

      Reply
  2. Jill Wright Thompson  July 4, 2013

    I was thinking of making these in a muffin pan and freezing. Then I could pop them in the microwave on a busy AM. Think that would work?

    Reply
    • Skinny Ms.  July 4, 2013

      Jill, I’m sure it would…never tried it myself.

      Reply
    • SkinnyMs  March 4, 2014

      That should work if they pop out of the muffin pan easily and into a microwave-safe container. Let us know how it goes if you try it.

      Reply
  3. Julia  July 11, 2013

    Could these be made in a large batch and frozen in individual dishes? I've successfully done that with other breakfast casseroles but have never used tomato or spinach so I'm not sure how well those would freeze.

    Reply
    • Skinny Ms.  July 12, 2013

      Julia, I haven’t tried freezing them so can’t say for sure. Of course eggs are always best right out of the oven. Should work fine…keep us posted.

      Reply
    • Jenn  August 9, 2013

      Please let me know how these turned out!! Did you find other successful and freeze-able casseroles here?? My fiance is allergic to eggs, so I cannot make most casseroles (plus I leave for work before his alarm goes off). But if I could portion them out for just me to eat that would be fantastic!

      Reply
  4. Guest  August 24, 2013

    Can you cook these in a muffin tin if you don't have the bowls they call for?

    Reply
    • 3V_Admin  August 25, 2013

      Sure.

      Reply
    • SkinnyMs  March 3, 2014

      Yes, that would certainly work well too:)

      Reply
  5. Dlee  August 24, 2013

    How much of everything would you need to make a single serving ?

    Reply
    • 3V_Admin  August 25, 2013

      Dlee, Divide the ingredients by 4.

      Reply
  6. Beth baker  August 28, 2013

    Any way to cook a serving in the microwave? I'd love to pop this in at work.

    Reply
    • Skinny Ms.  August 28, 2013

      Beth, You can certainly give it a try. I seldom use the microwave but if you do, just cook until puffy. Be careful it doesn’t overcook. 🙂

      Reply
  7. Angela Cruz Zeis  September 10, 2013

    Just FYI, I do these in the microwave the EXACT same way. They are delicious! And if you do it in a small bowl, they are the perfect size to put on a sandwich thin to take to go. Just 1:30 then flip and maybe 30 seconds more and it's done!

    Reply
    • Skinny Ms.  September 11, 2013

      Angela, I’ve never used the microwave for this recipe. Keep us posted if you do!

      Reply
  8. Toni  January 5, 2014

    How many whole eggs would you suggest using instead of just the egg whites? I know this will cause for an unhealthier version of the meal, but I'd hate to waste so much egg 🙂

    Reply
    • SkinnyMs  March 3, 2014

      Use one whole egg for every two egg whites:).

      Reply
      • RUTH  June 23, 2017

        Buy the egg whites in a carton, or I separate yolks when the expiration date is coming up, then I don’t worry about wasting the eggs that will need to be thrown out any way.

        Reply
    • Kathleen  September 20, 2014

      Yolks aren't unhealthy, they just add more calories. Most of the good stuff in eggs is in the yolk.

      Reply
  9. Karen  March 3, 2014

    I made these this weekend and they were very good. I too am wondering about making a big batch and freezing them. I would love to just heat one up in the morning and go.

    Reply
    • SkinnyMs  March 3, 2014

      Yes, it should be fine to freeze these:)

      Reply
  10. Lisa  April 21, 2014

    I've been making these in a muffin tin on Sunday and pop 2 in the microwave each day for breakfast. They are great.

    Reply
  11. Gani  July 22, 2014

    Have anyone tried this with different cheese> I don't want to buy feta cheese if i'm gonna gonna use it once

    Reply
    • SkinnyMs  July 23, 2014

      Gani, Fee free to use any cheese.

      Reply
    • Beth  December 28, 2014

      I've made similar, in a muffin tin. I've made them with goat cheese and hot sauce, as well as shredded cheddar with salsa…oh, I also use egg beaters. Both kinds have been good!

      Reply
  12. Carol w  December 28, 2014

    I make several of a similar recipe. I freeze them after baking in a muffin pan. Once frozen I remove them from the pan a place in a big freezer bag
    Just microwave when ready to use although I try to use them within a week no more than 10 days

    Reply
  13. jessa  February 4, 2016

    Hello: Any suggestion to replace this breakfast with other meal with the same nutrients value?
    Thank you very much

    Reply
  14. Ashley  February 19, 2016

    Where do you find those small bowls to put in the oven?

    Reply
    • Gale Compton  February 19, 2016

      Ashley,

      We bought ours through Amazon. You could probably also get them at Cost Plus, World Market, or Bed Bath and Beyond. 🙂

      Reply
  15. Melissa  March 12, 2016

    Can you use ricotta instead of feta?

    Reply
  16. Newbee  May 2, 2016

    How about using egg whites from the refrigerator case so as to not waste their yolks?

    Reply
  17. Mz Duchess  February 14, 2017

    Is it 2 pts per egg muffin

    Reply
    • Kym Votruba  February 15, 2017

      Yes, there are 2 points per individual bowl.

      Reply
  18. Karen  May 3, 2017

    is there a condensed version of this? or do we have to click on every meal to get the recipes?

    Reply
  19. Becky  June 6, 2017

    These are incredible! I found the recipe maybe a month ago, and have made them 3 times already! 13 year old granddaughter loves them too!!

    Reply
    • Emilia Horn  June 6, 2017

      Yay! That’s so great to hear, Becky!

      Reply
  20. Joe  September 3, 2017

    Do you have grocery list for these meal plans?

    Reply
    • Gale Compton  September 4, 2017

      Joe, Some of our meal plans do but others don’t. Those that have meals plans will have a link on the post.

      Reply
  21. cheryl  January 2, 2018

    is there a recipe book out there that has many of these recipes in it? not the crock pot one

    Reply
    • Gale Compton  January 2, 2018

      Cheryl, We have an amazing recipe ebook coming out in 1-2 weeks…be on the lookout. 🙂

      Reply
  22. Brenda  March 30, 2018

    I just made this in a muffin tin and they were AMAZING!! I am getting ready to make more and freeze them. My question is….. can I use muffin (cupcake) liners? It’s a bit of a pain to keep cleaning the muffin tin. I’m lazy!

    Reply
    • Nichole Furlong  March 30, 2018

      We’re so glad you love the recipe! Yes, you can use liners to make clean up a bit easier.

      Reply

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