Ingredients
Cooking spray or 2 tsp olive oil
½ white onion, diced
5 oz fresh spinach
6 large eggs
4 egg whites
½ tsp kosher salt
¼ tsp ground black pepper
¼ cup milk
¼ cup shredded cheddar cheese
1 cup sliced cherry tomatoes
6 English muffins (sourdough or whole wheat)
6 cheddar cheese slices
Instructions
- Preheat oven to 375°F (190°C). Grease a 9×13-inch baking pan.
- Sauté diced onion in cooking spray or olive oil for 2–3 minutes until translucent. Add spinach and cook for 2 minutes until wilted. Remove and cool.
- Whisk eggs, egg whites, milk, salt, and pepper in a bowl. Fold in shredded cheese, tomatoes, and cooled veggies.
- Pour mixture into prepared baking pan and bake for 25–30 minutes until set in the center. Let cool slightly.
- Toast split English muffins on a baking sheet for 10 minutes. In the last 3 minutes, top the bottom halves with cheddar slices to melt.
- Cut baked eggs into rounds using a glass or cutter to fit muffins. Place one egg round on the plain muffin half, then top with the cheesy side.
- Serve immediately, refrigerate, or freeze for later.
Notes
- Swap in mushrooms, bell peppers, or zucchini for veggie variety.
- Add cooked ground turkey or roasted sweet potatoes for extra protein.
- Use sprouted grain bread, bagels, or gluten-free bread instead of muffins.
- For dairy-free, omit cheese or use plant-based alternatives.
- Freezer-friendly: wrap in parchment and foil, freeze up to 2 months.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Method: Baking, Assembly
- Cuisine: American
- Diet: Low Fat
Nutrition
- Serving Size: 1 sandwich
- Calories: 310
- Sugar: 4g
- Sodium: 580mg
- Fat: 13g
- Saturated Fat: 5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 4g
- Protein: 20g
- Cholesterol: 155mg
