Individual Egg & Spinach Bowls

3.79 from 42 votes

Take on mornings with these personalized, protein-packed bowls

individual egg and spinach bowl

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.

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.

3.79 from 42 votes

Individual Egg & Spinach Bowls

These delicious breakfast egg bowls are balanced, easy to make, and nutritious.
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Yield 4 people
Serving Size 1 bowl
Course Breakfast
Cuisine American


  • 8 egg whites large, 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


  • Preheat oven to 350 degrees.
  • 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.
  • Place ramekins on a cookie sheet and bake 20 minutes or until eggs puff and are almost set in the center. Serve hot.

Nutrition Information

Serving: 1bowl | Calories: 84kcal | Carbohydrates: 6g | Protein: 11g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 57mg | Sodium: 335mg | Fiber: 1g | Sugar: 2g |
SmartPoints (Freestyle): 1
Keywords Budget-Friendly, Diabetic-Friendly, Keto, Low-Carb, Quick and Easy, Vegetarian

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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

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Gale Compton

Gale co-founded SkinnyMs. with a goal to provide women with delicious recipes, fitness routines, and ways to reach their ideal weight. Gale has been featured on the Today Show in which she won a cook off for the best Lasagna. Be sure to search for her winning recipe, Skinny Lasagna Rolls.

Guided by her firm belief in healthy eating and the power of exercise, Gale has written two cookbooks and several fitness ebooks. She earned her Fitness Training Certification from, National Exercise & Sports Trainers Association. Gale loves to run with her dog Maggie and has completed numerous half-marathons.

More by Gale


  1. 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?

  2. 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?

    1. 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.

  3. 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.

    1. 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.

    2. 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!

    1. 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. 🙂

  4. 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!

  5. 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 🙂

      1. 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.

  6. 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.

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

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

    1. 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!

  9. 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

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

      1. 1/4 cup of egg whites is about the same as 1 whole egg or 1 egg white. So for this recipe you will need about 2 1/2 cups of liquid egg white.

  11. 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!!

  12. 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!

  13. Is fat-free cheese considered clean eating? That’s what this site is all about, correct? My ONLY problem with Weight Watchers is the fact that they use so many artificial foods like sugar free pudding mix, artificial sweeteners, Cool Whip “Free”, etc. in their recipes. I had some issues with Fibromyalgia several years ago and I got a lot of relief when I stopped drinking diet soda and using artificial sweeteners. I try to stay away from anything artificial, but is fat-free cheese okay?

    1. Hi Rose, Skinny Ms. also strives for a low fat diet along with clean eating. Each brand of cheese is different, I would recommend reading the ingredients before purchasing to see what artificial ingredients are used. If you are worried about consuming fat-free cheese or any other item you are more than welcome to substitute a full fat option. It will just change the nutrition information!

    1. Best if eaten after cooking but a day in the fridge is fine. You can also freeze for up to two weeks, just be sure to thaw in the fridge before reheating. 🙂

  14. Since avocados are so small, expensive and rarely ripen enough to eat, I have improvise with an avocado hummus mix.

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