Keto Sun-Dried Tomato & Spinach Egg Biscuits

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I love a simple, crowd-pleasing recipe that looks and tastes like it came from a bakery. These savory bites bake up golden-brown, slightly puffed, with tender centers and caramelized cheese halos that make them feel homemade.

The method is easy: a bowl, a scoop, and about 20 minutes in a 375°F oven. Flecks of spinach and herbs peek through each piece, and you can add cooked sausage or bacon for more heft.

They balance eggs, cottage cheese, and almond flour for packed protein and a satisfying texture. I prep a batch for the week, freeze extras, and pull them out for breakfast, brunch, or quick appetizers.

I’ll walk you through exact measurements, baking tips, and serving ideas—think pesto drizzle or fresh basil—so you get that perfect golden top every time.

Why I Love These Golden, Protein-Packed Egg Biscuits

These golden, protein-rich bites are my go-to when I want something fast and satisfying.

I adore the contrast: a lightly crisp top that gives way to a tender, custardy center studded with savory bits. The kitchen fills with the warm aroma of melted cheese and herbs, and that first bite matches the scent exactly.

They work for breakfast, brunch, snacks, or a simple appetizer. In my routine they act like sturdy muffins—portable and fast—but with a more substantial, protein-forward profile that keeps me full longer.

How they fit my week

I bake a single batch and rely on these as a ready-made meal. They store up to five days in the fridge and reheat about 20 seconds in the microwave. You can freeze extras for up to three months.

What These Quiche Bites Look and Taste Like

When these little quiche cups come out of the oven, their tops gleam with a burnished, bakery-style finish. Tiny bubbles form along the edges and the cheese browns into thin, caramelized halos that promise flavor with every bite.

Golden, slightly puffed crowns

The tops puff lightly during baking, then settle to a tender, slightly springy crown. A dusting of parmesan on top browns beautifully and crackles as they cool.

Tender, custardy interior

The inside is almost quiche-like: creamy and fluffy thanks to blended cottage cheese and eggs. You see fresh green flecks of spinach and herbs throughout, and small pieces of tomatoes or meat add savory pops.

Balanced, savory finish

Each bite combines tangy sun accents, nutty parmesan, and mellow mozzarella for a rounded taste. They remind me of mini crustless quiches with a rustic, Mediterranean vibe that holds together for clean, satisfying servings.

Main Ingredients You’ll Need

With just a few smart staples, I can whip up a batch that tastes like more than the sum of its parts. Below I list the core ingredients and explain why each one matters for texture, flavor, and nutrition.

Protein, structure, and moisture

• Eggs — provide structure and richness in the batter.
• Cottage cheese — adds creamy moisture and extra protein without heavy fat.

Greens, umami, and cheese

• Baby spinach — wilts quickly and blends into the batter for color and nutrients.
• Sun tomatoes (concentrated) — a dash for sweet, savory depth from the sun element.
• Shredded mozzarella and Parmesan — mozzarella for melt and stretch, Parmesan for a nutty, golden top.

Dry base and aromatics

• Almond flour and baking powder — the low-carb, gluten-free base that keeps them light.
• Finely chopped red onion and a clove of garlic — sautéed briefly to deepen flavor without adding moisture.
• Olive oil, salt, and a pinch of black pepper to finish.

This lineup keeps the recipe breakfast-friendly and flexible for brunch or appetizers. By choosing full-flavor cheese and a low-carb base, you control portion fat and calories while keeping each bite satisfying.

Optional Add-Ins and Flavor Boosters

A few small choices—fresh herbs, crisped meat, or a touch of heat—transform the base recipe in minutes. These extras are an easy way to keep each batch interesting and still quick to make.

Fresh herbs to brighten

I like a handful of chopped basil, oregano, or thyme to lift the aroma. Herbs add a Mediterranean note that pairs well with the cottage and cheese in the batter.

Savory meats for depth

Fold in fully cooked Italian sausage, crisped bacon, or turkey for more protein and savory richness. Cook and cool meats first so they don’t add moisture or heavy fat to the mix.

Heat for the brave

Red pepper flakes or finely diced jalapeños give a real kick. Start small and taste—black pepper also helps the tomato sweetness pop without stealing the show.

Keto Sun-Dried Tomato & Spinach Egg Biscuits: Step-by-Step Recipe

I’ll show you a fast, foolproof routine that yields consistent texture and a nicely caramelized top every time.

Start by preheating the oven to 375°F and lining a baking sheet with parchment paper for even browning and easy release.

Preheat and prep the pan

Preheat oven to 375°F and place a rack in the center. Line the sheet with parchment paper so the bottoms don’t stick.

Sauté the aromatics and wilt the greens

Heat a skillet with a splash of olive oil, then sauté finely chopped red onion, minced garlic, and spinach about 1 minute until the greens wilt.

Transfer the hot mixture to a paper towel to drain; removing excess moisture keeps the batter firm.

Whisk eggs with cottage cheese and tomatoes

In a bowl, whisk eggs with cottage cheese until smooth. Fold in chopped sun tomatoes so the flavor distributes evenly in the mixture.

Fold in dry ingredients and cheeses

Add almond flour, baking powder, salt, and a pinch of black pepper. Stir just until combined to keep the texture tender.

Fold in shredded mozzarella and a sprinkle of parmesan for a golden, savory finish.

Portion, bake, and cool for perfect texture

1. Scoop roughly 1/4 cup of batter per mound, spacing 12–14 on the prepared sheet for even bake minutes.
2. Bake 20–23 minutes until tops are lightly golden and centers are set.
3. Cool on a wire rack to finish setting; this gives the best texture for storing or serving.

Exact Ingredient List and Measurements

I list exact amounts below so you can bake a predictable, freezer-friendly batch every time. These quantities yield 12–14 pieces and work well for meal prep or weekend breakfast trays.

• 2 tsp olive oil — for sautéing the aromatics without heaviness.
• 1/2 red onion, finely chopped — adds savory depth.
• 2 handfuls baby spinach, roughly chopped — wilts quickly and blends into the mixture.
• 1 garlic clove, minced — brightens flavor.
• 6 eggs, lightly beaten — the main binder and lift.
• 1/2 cup sun-dried tomatoes, rinsed and chopped — concentrated sweet-tart bursts (use sparingly).
• 1/2 cup cottage cheese — adds moisture, creaminess, and protein.
• 1 1/2 cups almond flour — the low-carb base for a tender crumb.
• 1/2 tsp baking powder — gentle rise for uniform texture.
• Salt and black pepper to taste — season the batter before baking.
• 1/2 cup shredded mozzarella — melt and stretch.
• 1/4 cup shredded Parmesan — creates a golden, savory finish.

Mix the wet ingredients, fold in the dry, then add the cheeses and cooled aromatics. Taste for salt and pepper before portioning onto the pan.

Pro Tips for the Best Rise and Texture

A couple of simple habits in the kitchen fix most issues with texture and browning. These small moves keep the top glossy and the interior tender so you get consistent results every bake.

Pat veggies dry and don’t overmix

I always blot sautéed greens and onion on paper towels to prevent a wet batter. Excess moisture makes soggy bottoms and slows rise.

I mix gently and stop as soon as the mixture looks combined. Overmixing deflates the batter and tightens the crumb.

Use parchment or silicone for easy release

Line pans with parchment paper or silicone liners so pieces lift cleanly and the caramelized top stays intact. I space mounds evenly so hot oven air circulates and the tops color uniformly.

• Pull when tops are lightly golden and centers feel set; extra minutes dry egg-based bakes.
• Sometimes I place a shallow pan of water on a lower rack to boost humidity and keep the egg bites fluffy.
• Cool briefly on a wire rack to stop steam from softening that delicate crust.
• Taste the mixture and adjust seasoning before portioning for the best final flavor.

I remember these are high in protein and cottage cheese helps keep them creamy, so smaller portions still satisfy.

Make-Ahead, Storage, and Reheating Guide

Prep once, eat smart: here’s how I store and reheat them so the tops stay appealing and the centers stay creamy. These steps make the recipe ideal for meal prep and for bringing to potlucks or brunches.

Fridge storage in an airtight container

I cool the baked pieces completely, then stack them in an airtight container in the fridge for up to 5–7 days. If I stack, I place a sheet of parchment between layers to protect the delicate tops.

Freeze for up to three months

For longer storage I freeze extras up to three months. I freeze single servings in a cup or freeze the whole batch flat; both thaw and reheat nicely for no-stress meal planning.

Fast oven or microwave reheat times

• Oven: preheat to 350°F and reheat for about 5–7 minutes to refresh edges and restore a slight crisp.
• Microwave: 20–30 seconds per piece for a quick warm-up when time is tight.
• Label containers with date and contents so you know the time and can plan your week at a glance.

I often portion into single servings for grab-and-go mornings. One piece is a satisfying dish when paired with greens, and it helps control calories and portions while keeping the eggs and cottage cheese front and center in a protein-packed meal.

Serving Ideas for Breakfast, Brunch, and Beyond

They make a lovely, easy dish that travels well and looks great on a board. I use simple pairings to balance flavor and macros so a single bite feels complete.

I often serve the egg cups with a fruit salad or a few mini muffins for a fuller breakfast spread. A small arugula salad with basil pesto adds fresh greens and helps balance fat and protein on the plate.

Pairings that balance flavor and macros

• I plate warm cups with olives, cherry tomatoes, and a selection of cheese for a Mediterranean-style board.
• Avocado slices or a dollop of ricotta add creaminess and smart fat without heavy carbs.
• For kids, I add fruit and mini muffins so the spread looks fun and approachable.

How I plate them for brunch boards and apps

I like to top each cup with basil ribbons or a sprinkle of Parmesan to echo the main flavors. Small bites served in a single cup are great as utensil-free appetizers.

Keto Notes, Swaps, and Variations

I like to keep substitution notes simple so you can adapt flavors without surprise results.

Almond flour is my go-to for low-carb structure. It keeps the crumb tender and avoids added sugar or starch.

Oat flour is not keto-friendly, so I skip it for strict low-carb baking. If you need a firmer crumb, a small amount of coconut flour works, but use it sparingly.

Cheese swaps and fat choices

Swap in sharp cheddar, buttery Gouda, or tangy feta for different profiles. I prefer full-fat dairy for better texture and satiety.

• Watch jarred tomato labels for hidden sugar; choose oil-packed or dry with clean ingredients.
• Add extra spinach for bulk and nutrients without many carbs.
• Fold in cooked, cooled meats for a protein-forward version; cook them first to avoid extra fat and moisture.
• Season with pepper and salt after mixing cheeses and vegetables so flavors stay balanced.
• Don’t overmix and pat veggies dry; too much moisture hinders rise.

Equipment and Prep Setup

A tidy workspace and a few simple tools make baking less stressful and more fun. I lay out all ingredients and tools before I start so nothing interrupts the flow.

I set a large mixing bowl, measuring cups and spoons, and a sturdy whisk within reach. A silicone spatula helps me fold gently to protect the batter’s light texture.

I line a baking sheet with parchment or prep a 12-cup muffin pan with silicone liners for easy release. I preheat the oven first so bake time is consistent when the batter is ready.

I use a 1/4 cup scoop to portion evenly into cups. I chop onion, spinach, and sun ingredients ahead and keep cottage cheese and eggs measured so assembly is quick.

For cleanup, I soak pans if anything sticks and use a baking soda or salt paste to lift baked-on egg. I also set a wire rack to cool the pieces right away.

• Mixing tools: bowl, whisk, measuring cups — smooth prep.
• Release options: silicone liners or nonstick spray for muffins.
• Portioning: 1/4 cup scoop for uniform cups.
• Cleanup: soak and baking soda/salt scrub for stuck-on egg.

Timing, Yield, and Batch Scaling

To hit reliable results I follow a clear timing plan for portioning, baking, and cooling. This helps the whole dish come out uniform and saves guesswork when I scale up for guests.

Bake minutes, cooling, and yield targets

A standard batch yields 12–14 pieces when portioned with a level 1/4 cup scoop. Bake minutes run about 20–23 at 375°F in a preheated oven for best, even color.

Cool on a wire rack for 5–10 minutes so steam escapes and tops stay lightly crisp. Test doneness with a gentle press—the top should be set but springy and the cheese inside melted through.

Doubling for crowds without guesswork

When I double the recipe I whisk in a larger bowl, use two pans, and bake on separate racks. I rotate pans and swap rack positions halfway through for even browning.

Note: muffin tins may bake a touch faster than a sheet pan. Start checking a minute or two early to avoid overbake.

Troubleshooting Common Biscuit Issues

If your cups come out pale, soggy, or stuck, don’t worry—there are quick fixes I use every time. Small adjustments to moisture, heat, and prep usually do the trick.

Soggy bottoms, sticking, or dense texture

Blot sautéed onion and spinach well before folding them in. Excess water is the main cause of a soggy bottom.

Mix gently and stop as soon as ingredients combine. Overmixing tightens the crumb and makes a dense bake.

Line a sheet with parchment or use silicone liners in muffin cups to prevent sticking. Don’t overcrowd the pan so the oven can circulate heat and brown the sides.

How to get baked-on egg off muffin tins

Soak tins in warm water right after use to loosen residue. For stubborn bits, make a paste of baking soda and water or use coarse salt as a scrub.

A thin spritz of nonstick spray around rims helps next time—cheese often clings where the batter meets the pan.

Nutritional Snapshot and Macros per Biscuit

I like to know the numbers before I plate these, so I’ll walk through a straightforward nutrition snapshot. Each piece is designed to be filling and packed protein to keep mornings steady.

Ballpark per serving (based on similar recipes): around 197 calories, about 11 g protein, 13 g fat, and roughly 12 g carbs. That gives a satisfying mix of macros for a low‑sugar breakfast option.

• One or two pieces deliver solid protein so I stay full for hours.
• Cheese and cooked meats raise fat and calories, so swap or reduce to match goals.
• Small amounts of tomatoes and spinach add vitamins and fiber with minimal sugar impact.
• A light hand with salt keeps flavor balanced without excess sodium.

For exact macros I use a nutrition calculator and the brands I buy. A sprinkle of extra cheese changes the numbers a bit, but it also boosts flavor for a small trade‑off.

Entertaining and Gifting: Brunches, Potlucks, and Postpartum Meals

Bring a batch and you’ll always have a ready dish that travels and serves with little fuss.

I bake ahead and keep the cups in their liners or in an airtight container so nothing gets squashed. For short drives I pack them in an insulated carrier and warm briefly on site if the cheese needs reviving.

They work for breakfast spreads or as a thoughtful freezer gift for new parents. The one-handed format makes them an easy protein option when time is tight.

Transport tips and keep-warm strategies

• Leave pieces in liners or transfer to a shallow pan for transport; liners protect tops and make serving faster than muffins or wrapped layers.
• If you can reheat, 350°F for a few minutes brings cheese back to life; quick microwave bursts work for single cups when time is short.
• Bring a small shaker of grated cheese and basil ribbons to refresh flavor if warming isn’t possible.
• Label variations (herb-only, spicy) so guests can choose their favorite option.

Ready to Bake a Batch Everyone Will Love

Ready for a no-fuss bake that fits weekday mornings and weekend brunches alike? I invite you to whisk, portion, and bake a single tray that yields about 12–14 cups in roughly 20–23 minutes for reliable results.

Each piece comes out tender, with melty cheese and bright bits of spinach and tomatoes. The cottage cheese keeps the texture creamy and adds satisfying protein without heaviness.

For meal prep, cool and pop extras into the fridge or freezer. Reheat in short bursts or a quick 5–7 minute refresh in a hot oven. Use parchment or silicone for easy release, and try a split batch—classic, basil-forward, or a tomato-and-heat version—to keep things interesting.

Bake a batch today and watch them disappear; this is a recipe you’ll make again and again for breakfast, gatherings, or an easy gift-ready dish.