Creamy Spinach & Artichoke Egg Bites (Gluten-Free, Dairy-Free)

These protein-packed, nutritious egg bites bring the beloved flavors of spinach artichoke dip to your breakfast table. Perfect for meal prep, these savory bites were inspired by popular coffee shop versions but made healthier with dairy-free ingredients and fresh vegetables. Whether you’re following a specific diet or simply looking for a delicious grab-and-go breakfast option, these egg bites deliver restaurant-quality taste in a homemade package.

Ingredients

For 12 egg bites:

  • 6 large eggs (300g/10.5 oz)
  • 120g (1/2 cup) finely chopped fresh spinach
  • 60g (1/4 cup) chopped artichoke hearts, canned and drained
  • 60g (1/4 cup) dairy-free cream cheese, at room temperature
  • 1.25g (1/4 teaspoon) garlic powder
  • 1.25g (1/4 teaspoon) onion powder
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon black pepper
  • Optional: 2 tablespoons (15g) nutritional yeast

Instructions

  1. Preheat your oven to 190°C (375°F). Generously grease a 12-cup silicone muffin tin or line a regular muffin tin with parchment paper liners.
  2. In a large mixing bowl, crack the eggs and add garlic powder, onion powder, salt, and pepper. Whisk until well combined and slightly frothy.
  3. Squeeze any excess moisture from the chopped spinach using paper towels or a clean kitchen towel.
  4. Add the drained spinach and chopped artichoke hearts to the egg mixture.
  5. If using dairy-free cream cheese, cut it into small pieces and gently fold it into the egg mixture until evenly distributed.
  6. Pour the mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.
  7. Optional: Sprinkle nutritional yeast on top of each egg bite for a cheesy flavor.
  8. Place the muffin tin in the preheated oven and bake for 16-18 minutes, or until the centers are set and slightly puffed up.
  9. Let cool in the tin for 5 minutes before removing to a wire rack.

Timing Information

  • Prep Time: 15 minutes
  • Cook Time: 16-18 minutes
  • Total Time: 35 minutes
  • Servings: 12 egg bites

Nutritional Information (per egg bite)

  • Calories: 62
  • Protein: 5g
  • Fat: 4g
  • Carbohydrates: 2g
  • Fiber: 1g
  • Sodium: 135mg
  • Cholesterol: 95mg

Pro Tips and Tricks

  1. Room Temperature Ingredients: Allow eggs and dairy-free cream cheese to come to room temperature for better mixing and even cooking.
  2. Moisture Control: Pat artichoke hearts dry and squeeze excess moisture from spinach to prevent watery egg bites.
  3. Fill Level: Don’t overfill muffin cups as eggs will rise during baking.
  4. Testing Doneness: Insert a toothpick into the center – it should come out clean when done.
  5. Silicone Molds: Using silicone muffin tins makes removal easier and ensures perfect shapes.

Variations and Substitutions

  1. Vegetable Options:
  • Replace spinach with kale or Swiss chard
  • Swap artichokes for roasted red peppers
  • Add sautéed mushrooms or caramelized onions
  1. Protein Additions:
  • Crumbled tempeh bacon
  • Diced plant-based chicken
  • Smoked tofu
  1. Seasoning Alternatives:
  • Italian seasoning blend
  • Herbs de Provence
  • Mexican spice blend with cumin and chili powder

Storage and Make-Ahead Tips

  • Refrigerator: Store in an airtight container for up to 5 days
  • Freezer: Wrap individually in parchment paper and freeze for up to 3 months
  • Reheating: Microwave for 30-45 seconds from refrigerated, or 1-2 minutes from frozen
  • Meal Prep: Make a double batch on Sunday for easy breakfasts all week

Common FAQs

Q: Can I make these without dairy-free cream cheese?
A: Yes! You can omit it entirely or replace it with mashed avocado, hummus, or coconut cream for richness.

Q: Why did my egg bites sink after baking?
A: This usually happens due to excess moisture in vegetables or opening the oven door during baking. Make sure to thoroughly drain vegetables and maintain consistent oven temperature.

Q: Can I use egg whites instead of whole eggs?
A: Yes, substitute 2 egg whites for each whole egg (approximately 3/4 cup egg whites for 6 whole eggs).

Q: Are these suitable for the keto diet?
A: Yes, these egg bites are naturally low in carbohydrates and high in healthy fats, making them perfect for keto diets. Just ensure your dairy-free cream cheese is keto-friendly.

Keywords: egg bites, spinach artichoke, gluten-free breakfast, dairy-free egg cups, healthy meal prep, keto breakfast, protein breakfast, vegetarian egg muffins, coffee shop copycat