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Home » Diabetes

Egg and Spinach Muffins

Published: Mar 15, 2014 • Modified: Sep 7, 2019 by Charlotte• This post may contain affiliate links •11 Comments

12.3K shares
Jump to Recipe -
Sweet potato spinach cups on plate.

Get a boost of protein from eggs and ham in these easy breakfast muffins. A touch of spinach makes them seem like a fancy brunch treat. Make them the night before for grab and go!

sweet potato crust spinach and egg muffins

I was so pleased with my Sweet Potato Breakfast Cups that I decided to create a florentine version! These little spinach breakfast cups are so delicious and are a super-easy grab and go breakfast during hectic weekdays. I mean, think about it, you're sitting in the carpool eating spinach AND sweet potatoes for breakfast!!?? How can you not have the best day EVER??

Just so you know, I am a huge fan of breakfast! If you are going to the effort to make it, why not put a nutrition punch in there also? These muffins/egg cups are the perfect combo of ingredients. Bright colored veggies and where it's at and these muffins are chock full of the good stuff. If you are a fan of sweet potatoes at breakfast too, check out my Skillet Sweet Potatoes, Sweet Potato Breakfast Casserole Cups and Sweet Potato Hash!

Jump to:
  • 🥘 Ingredients
  • 🔪 Instructions
  • 📖 Variations
  • 💭 Top tip
  • Recipe
  • Comments

🥘 Ingredients

bowls of ingredients for egg spinach muffins- tots, ham chunks, eggs, spinach
  • Sweet potato tots- These are located in the grocery freezer section.
  • Spinach- also in freezer section.
  • Eggs- I used large size eggs.
  • Ham- I used a no nitrate added ham found in grocery lunch meat cooler.
  • Cheese- Optional, but adds an enticing crust when melted.
  • Seasonings

🔪 Instructions

thawed sweet potato tots in muffin tin

Place about 5-6 tots in muffin cups and allow to thaw.

mashed sweet potato tot in muffin cup

After thawed, mash the tots with a fork and form a crust in muffin cup.

baked, mashed sweet potato tot crust in muffin tin

Pre-bake the mashed tots about 10 minutes.

egg spinach muffin ingredients in muffin tin ready for oven

Pour ingredients in muffin tin then top with cheese.

Hint: I always use muffin tin liners to make clean up so much easier!

📖 Variations

  • Make it vegetarian -leave out the ham
  • Can't find sweet potato tots? Shred a sweet potato instead.
  • Don't like ham? Use sausage, bacon, browned ground pork or browned ground turkey.

See the no spinach version of this recipe: Sweet Potato Breakfast Cups.

💭 Top tip

Be sure to let the tots thaw before attempting this recipe. You may leave the bag of tots in the refrigerator over night or thaw them in the microwave if short on time.

sweet potato crust spinach and egg muffins

Did you make this recipe? Please leave your star rating and comment below!

Recipe

sweet potato crust spinach and egg muffins

Egg and Spinach Muffins

Breakfast on the run with spinach, sweet potatoes and ham!
4.85 from 13 votes
Print Pin Rate
Course: Breakfast, Snack
Cuisine: American
Diet: Diabetic, Low Calorie, Low Fat, Low Salt
Prep Time: 15 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 45 minutes minutes
Servings: 12
Calories: 78kcal
Author: Easyhealth Living

Ingredients

  • 20 ounce pkg. frozen sweet potato tots , thawed
  • Non-stick spray
  • 9 oz . frozen chopped spinach , thawed and drained
  • 5 eggs , lightly beaten
  • ½ cup diced ham
  • salt/pepper , as desired
  • ⅛ teaspoon nutmeg
  • Cheese , grated (optional)
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Instructions

  • Preheat oven to 400 degrees.
  • Coat a 12-cup muffin tin with non-stick spray or use liners.
  • Place 5-6 tots in each cup. Shred tots with fork and press into muffin tin to form crust.
  • Bake for 10 minutes.
  • Remove cups and set aside, lower oven temperature to 350 degrees.
  • Meanwhile, combine remaining ingredients in a medium bowl and stir well to combine.
  • Divide egg mixture evenly between cups. Top with grated cheese if desired.
  • Bake 20 minutes or until eggs are set.
  • Makes 12 breakfast muffins.

Notes

Hint:Be sure to let the tots thaw before attempting this recipe. You may leave the bag of tots in the refrigerator over night or thaw them in the microwave if short on time.
Nutrition Facts
Egg and Spinach Muffins
Serving Size
 
1 muffin
Amount per Serving
Calories
 
78
Calories from Fat 18
% Daily Value*
Fat
 
2
g
3
%
Cholesterol
 
70
mg
23
%
Sodium
 
129
mg
5
%
Potassium
 
258
mg
7
%
Carbohydrates
 
10
g
3
%
Fiber
 
2
g
8
%
Sugar
 
2
g
2
%
Protein
 
4
g
8
%
Vitamin A
 
9295
IU
186
%
Vitamin C
 
2.3
mg
3
%
Calcium
 
52
mg
5
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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12.3K shares

Comments

  1. Nyisha says

    April 21, 2017 at 10:25 am

    Hi, I will be making these this weekend! Do you have the nutritional facts? Thank you.

    Reply
  2. Nyisha says

    April 24, 2017 at 10:57 am

    Thank you so much! They are awesome....

    Reply
  3. Kristen Whitney says

    November 04, 2019 at 10:48 am

    Hi. Could you freeze these & reheat in the mornings?

    Reply
    • Charlotte says

      November 04, 2019 at 7:21 pm

      Hi Kristen,
      Yes you can freeze these and reheat. Hope you enjoy and thanks for visiting Easyhealth Living!
      Charlotte

      Reply
  4. Mary Drisgula says

    December 26, 2019 at 9:55 am

    5 stars
    What is the best way to reheat frozen breakfast muffins.

    I can’t wait to try your recipes.

    Reply
    • Charlotte says

      December 26, 2019 at 1:21 pm

      Hi Mary
      I would wrap the muffins in a paper towel then heat on defrost until warm. Hope that helps and thanks for visiting easyhealth living!
      Charlotte

      Reply
  5. Cathy says

    August 22, 2020 at 9:30 am

    Can you substitute the ham for sausage or lean cut bacon?

    Reply
    • Charlotte says

      August 22, 2020 at 1:36 pm

      Hi Cathy,
      I've never made this recipe with anything other than ham, but I think either sausage or bacon would be delicious. Hope you enjoy the recipe!

      Reply
  6. TJ says

    July 20, 2022 at 9:24 pm

    What are tots? I’m in UK

    Reply
    • Charlotte says

      July 20, 2022 at 9:29 pm

      Hi, tots are crunchy cylinders of potato. Here’s a better definition: https://en.m.wikipedia.org/wiki/Tater_tots

      Reply
  7. Cecilia says

    April 11, 2024 at 4:26 am

    5 stars
    Hi.Thank you so much.Defnitely I will try these recipes for my husband.Really this is so helpful.

    Reply
4.85 from 13 votes (11 ratings without comment)

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Hi, I'm Charlotte

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