Red Pepper & Spinach Egg Bites

Nutrient-rich bell peppers and spinach combine to make a tasty and filling egg bite that will have you ready to take on the day.

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Introduction by: Andrea Dehnke

Egg bites are a great choice for a portable morning breakfast, and these Red Pepper & Spinach Egg Bites are packed with flavorful veggies to start your day off right. Red bell peppers are rich in vitamins A and C, and provide a moderate amount of potassium.¹ They also contain high amounts of the antioxidant capsanthin, which has medicinal potential in various applications.²

Spinach is likewise full of nutrients, including lutein and beta carotene, which are excellent for eye health.^3,4 Spinach is one of the main dietary sources of the flavanol quercetin, which acts as an antioxidant,^5,6 and is also rich in iron and vitamin K1, both good for blood clotting and hemoglobin formation.

By combining red bell peppers and spinach with protein-rich eggs, these breakfast bites also help you feel full throughout the morning and energized for the day. Enjoy on their own or with a hearty smoothie, a side of meat, or a warm Paleo latte for a complete meal.

Can’t get enough? Try our other egg bite recipes:

TIP: Red Pepper & Spinach Egg Bites freeze well, so make an extra batch as you’re prepping and save the leftovers wrapped individually in the freezer. When you’re ready to defrost, set them in the fridge overnight or reheat in just a minute in the microwave.

Love our recipes? Make going Paleo even easier and download our 7-Day, 14-Day, and 28-Day digital meal plans!

References

(2019, April 1). Peppers, sweet, red, raw. FoodData Central; U.S. Department of Agriculture. https://fdc.nal.usda.gov/food-details/170108/nutrients
Patel, D. K., & Patel, K. (2023). Biological Importance, Pharmacological Activities, and Nutraceutical Potential of Capsanthin: A Review of Capsicum Plant Capsaicinoids. Current Drug Research Reviews, 15. https://pubmed.ncbi.nlm.nih.gov/36999721/
(2021, October 28). Spinach, baby. FoodData Central; U.S. Department of Agriculture. https://fdc.nal.usda.gov/food-details/1999632/nutrients
Krinsky, N. I., Landrum, J. T., & Bone, R. A. (2003). Biologic mechanisms of the protective role of lutein and zeaxanthin in the eye. Annual Review of Nutrition, 23, 171–201. https://pubmed.ncbi.nlm.nih.gov/12626691/
Peluso, I., & Palmery, M. (2015). Flavonoids at the pharma-nutrition interface: Is a therapeutic index in demand? Biomedicine & Pharmacotherapy, 71, 102–107. https://www.sciencedirect.com/science/article/abs/pii/S0753332215000773
Boots, A. W., Haenen, G. R. M. M., & Bast, A. (2008). Health effects of quercetin: from antioxidant to nutraceutical. European Journal of Pharmacology, 585(2-3), 325–337. https://pubmed.ncbi.nlm.nih.gov/18417116/

Red Pepper & Spinach Egg Bites

Recipe by: Isabella Mead
Serves: 12
Meal: Breakfast

Serves: 12
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

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Ingredients

1 Tbsp. olive oil
¹⁄₂ red bell pepper, diced (AIP – omit or sub)
¹⁄₄ cup onions, diced
1 cup spinach
10 eggs
1 Tbsp. black pepper (AIP – omit or sub)
1¹⁄₂ Tbsp. garlic powder
1 tsp. red pepper flakes (AIP – omit or sub)

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Directions

Preheat oven to 350°F. Line a 12-count muffin pan with silicone liners or brush with olive oil. Set aside.
Heat olive oil in a large skillet over medium heat. Sauté bell pepper, onion, and spinach until onions are translucent and spinach is wilted, about 10 minutes. Remove from heat, then divide mixture evenly between each muffin tin.
In a medium bowl, beat eggs with black pepper, garlic powder, and red pepper flakes. Use a measuring cup to pour evenly over the spinach-red pepper mixture, filling to the top of each cup.
Bake for 20 minutes, or until golden brown and center is set. Enjoy warm.