These Sun-Dried Tomato & Spinach Egg Biscuits are the ultimate savory breakfast or snack — light, fluffy, and bursting with Mediterranean flavor. They combine whisked eggs, baby spinach, sun-dried tomatoes, and a touch of cheese to create a high-protein, grab-and-go meal that’s as nourishing as it is delicious.
Whether you enjoy them fresh from the oven, pack them for work, or meal-prep them for the week, these biscuits are a perfect balance of flavor, texture, and nutrition — rich in protein, fiber, and healthy fats.
Ingredients Overview
Eggs
The heart of this recipe — eggs provide structure, richness, and a solid dose of high-quality protein. They bake into a soft, fluffy texture that makes these biscuits satisfying and portable.
Spinach
Fresh baby spinach adds color, iron, and antioxidants. You can also use frozen spinach — just thaw and squeeze out the moisture before mixing.
Sun-Dried Tomatoes
These concentrated flavor bombs bring a savory-sweet depth and a touch of tanginess that pairs perfectly with eggs and greens. Choose oil-packed sun-dried tomatoes for the richest flavor.
Cheese
A bit of feta, goat cheese, or shredded mozzarella gives the biscuits creaminess and salty balance. For a dairy-free option, use nutritional yeast or vegan cheese.
Almond Flour or Oat Flour
To keep the biscuits light and gluten-free, almond flour works beautifully. Oat flour or whole wheat flour can be substituted for a more bread-like texture.
Baking Powder
Helps the biscuits puff slightly, giving them a tender, airy bite.
Olive Oil
Adds moisture and enhances the Mediterranean profile.
Herbs & Spices
A touch of garlic powder, basil, and black pepper brings warmth and complexity.
Step-by-Step Instructions
1. Preheat the Oven
Preheat your oven to 375°F (190°C). Line a muffin tin or baking tray with parchment or silicone liners.
2. Sauté the Spinach
Heat 1 teaspoon olive oil in a skillet over medium heat.
Add 1½ cups baby spinach and cook for 1–2 minutes, until wilted.
Remove from heat and let it cool slightly.
3. Prepare the Sun-Dried Tomatoes
Chop ¼ cup sun-dried tomatoes into small pieces. If using oil-packed tomatoes, lightly pat them dry with a paper towel to avoid excess oil.
4. Mix the Egg Base
In a large bowl, whisk together:
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6 large eggs
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¼ cup almond flour (or oat flour)
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½ teaspoon baking powder
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2 tablespoons olive oil
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¼ teaspoon salt
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¼ teaspoon black pepper
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½ teaspoon garlic powder
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½ teaspoon dried basil or Italian seasoning
Whisk until smooth and lightly frothy.
5. Add the Mix-Ins
Fold in:
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The sautéed spinach
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The chopped sun-dried tomatoes
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¼ cup crumbled feta cheese (or cheese of choice)
Mix gently until evenly combined.
6. Portion & Bake
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Spoon the mixture evenly into 8–10 muffin cups or drop onto a parchment-lined baking sheet for a rustic biscuit shape.
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Bake for 18–22 minutes, or until the tops are golden and a toothpick inserted in the center comes out clean.
7. Cool & Serve
Allow the biscuits to cool slightly before removing from the tin. Serve warm or at room temperature with a drizzle of olive oil or a side of Greek yogurt for dipping.
Tips, Variations, and Substitutions
Tips
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Don’t overbake: Remove once the tops are firm but springy — overbaking can make them dry.
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Make-ahead friendly: Store in the fridge for up to 5 days or freeze for up to 2 months.
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Reheat easily: Warm in a toaster oven or microwave for 20–30 seconds.
Variations
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Mediterranean Power: Add chopped olives, roasted red peppers, or artichoke hearts.
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Protein Boost: Stir in ½ cup cottage cheese or 1 scoop unflavored protein powder.
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Spicy Kick: Add red pepper flakes or a pinch of cayenne.
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Vegan Version: Use a flax egg (1 tbsp ground flaxseed + 3 tbsp water per egg) and vegan cheese.
Substitutions
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Spinach → Kale, arugula, or zucchini
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Sun-Dried Tomatoes → Roasted bell peppers or cherry tomatoes
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Feta → Parmesan, goat cheese, or dairy-free cheese
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Almond Flour → Oat flour or regular flour
Serving Ideas & Occasions
These savory egg biscuits are versatile and meal-prep friendly — perfect for:
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Breakfast on the go
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Protein-rich snacks
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Brunch platters with fruit and yogurt
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Meal prep lunches with salad or soup
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Post-workout bites to refuel with protein and nutrients
Serve with:
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Greek yogurt or tzatziki dip
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Fresh cucumber and tomato salad
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Avocado slices or hummus
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Whole grain toast or pita
Nutritional & Health Notes
These biscuits are nutrient-dense and balanced, combining protein, healthy fats, and fiber.
Per Biscuit (1 of 8):
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Calories: ~150
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Protein: 9g
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Fat: 10g
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Carbohydrates: 4g
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Fiber: 1g
Health Highlights:
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Eggs: Excellent source of protein and choline for brain health.
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Spinach: Provides iron, folate, and antioxidants.
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Sun-Dried Tomatoes: Rich in lycopene for heart health.
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Almond Flour: Gluten-free and rich in vitamin E and healthy fats.
Naturally low-carb, gluten-free, and high in protein — great for keto or Mediterranean diets.
Frequently Asked Questions
1. Can I make these without flour?
Yes! You can skip the flour entirely for a crustless, frittata-like version — they’ll be softer and more eggy but still delicious.
2. Can I freeze them?
Absolutely. Freeze cooled biscuits in an airtight bag for up to 2 months. Reheat in the oven or microwave when ready to eat.
3. Can I use fresh tomatoes instead of sun-dried?
Yes, but the flavor will be milder and more moist. Dice them small and pat dry before adding.
4. How long do they last in the fridge?
Store in an airtight container for 4–5 days. They taste great reheated or cold.
5. Can I make these dairy-free?
Yes — just omit the cheese or use a vegan alternative like almond feta or nutritional yeast.