I didn’t grow up in a dreamy kitchen filled with sunshine and laughter, but I found my escape in cooking. I love creating simple, nourishing recipes for you and your family! That’s why I’m so excited to share these Tomato and Spinach Egg Biscuits. They’re quick to make, packed with nutrients, and perfect for busy mornings. Plus, the total time is only about 30 minutes! If you’re looking for a delicious and easy way to boost your iron intake, you’ll love these tomato and spinach egg biscuits.
Amazing Tomato & Spinach Egg Biscuits
Ingredients
Equipment
Method
- Preheat oven to 375℉. Line a large rimmed baking sheet with parchment paper.
- Heat the olive oil in a large skillet over medium heat. Add in the onion and sauté for 2 minutes. Next, add in the spinach and garlic and sauté until just wilted – 1 minute. Then remove from the burner, transfer to a paper towel lined plate and set aside.
- In a large bowl, add in the eggs, spinach mixture, sun dried tomatoes, cottage cheese and mix together until incorporated. Next add in the almond flour, coconut flour, baking powder, salt, pepper, mozzarella, parmesan and mix until combined. Then, use a large scooper and transfer about 1/4 cup to the baking sheet. Gently press down and top with a little more mozzarella. Bake for 22-25 minutes or until golden brown on top.
Notes
Table of contents
Table of Contents
Nutritional Information
(Per Serving)
- Calories: 250
- Protein: 15g
- Fat: 18g
- Carbohydrates: 8g
- Fiber: 3g
- Sugar: 2g
Why You’ll Love These Tomato and Spinach Egg Biscuits
- Quick and easy to make: These biscuits come together in just 30 minutes, perfect for busy mornings or meal prepping.
- Packed with protein and nutrients: With eggs, spinach, and sun-dried tomatoes, these biscuits are a nutritional powerhouse. Complement your meal with an energizing beet and berry iron-rich smoothie for a complete breakfast.
- Great for meal prepping: Make a batch on Sunday and enjoy them throughout the week.
- Perfect for a grab-and-go breakfast: Take them with you on your commute or pack them in your child’s lunchbox.
Key Ingredients for Tomato and Spinach Egg Biscuits
Each ingredient in these tomato and spinach egg biscuits plays a vital role. The spinach and sun-dried tomatoes are loaded with iron and antioxidants, providing essential nutrients to kickstart your day. If you’re looking for other iron-rich meals, explore our smoked salmon and avocado bagel recipe. The eggs and flours act as the perfect binder, creating a fluffy and delicious biscuit.
How To Make Tomato and Spinach Egg Biscuits: Step-by-Step
Step 1: Preheat oven to 375℉. Line a large rimmed baking sheet with parchment paper.
Step 2: Heat the olive oil in a large skillet over medium heat. Add in the onion and sauté for 2 minutes. Next, add in the spinach and garlic and sauté until just wilted – 1 minute. Then remove from the burner, transfer to a paper towel lined plate and set aside.
Step 3: In a large bowl, add in the eggs, spinach mixture, sun dried tomatoes, cottage cheese and mix together until incorporated. Next add in the almond flour, coconut flour, baking powder, salt, pepper, mozzarella, parmesan and mix until combined. Then, use a large scooper and transfer about 1/4 cup to the baking sheet. Gently press down and top with a little more mozzarella. Bake for 22-25 minutes or until golden brown on top.
Clara’s Top Tips for Perfect Tomato and Spinach Egg Biscuits
- Don’t skip rinsing the sun-dried tomatoes: Rinsing removes excess oil and prevents the biscuits from becoming too greasy.
- Use a large scooper: This ensures uniform size and even baking for each biscuit.
- Gently press down the biscuits: Pressing them down slightly helps them bake evenly and prevents them from being too puffy.
- Use an oven thermometer: This will ensure accurate baking.
Recipe Variations
| Variation | Ingredients |
|---|---|
| Italian | Add 1 tbsp chopped fresh basil and 1/2 tsp dried oregano. |
| Mexican | Substitute mozzarella with cheddar cheese and add 1/4 cup diced jalapeño. |
| Dairy-Free | Use vegan cheese and dairy-free cottage cheese. |
| Egg-Free | Substitute 6 eggs with 6 tbsp flaxseed meal mixed with 18 tbsp of water. Let sit for 5 minutes to thicken before adding to the recipe. |
Serving Suggestions
These tomato and spinach egg biscuits are incredibly versatile.
- Breakfast sandwiches: Slice them in half and fill with your favorite breakfast toppings. For another wholesome morning choice, consider a nutritious quinoa breakfast bowl.
- Side with soup or salad: Add extra protein and nutrients to your meal.
- Snack on the go: Enjoy them as a quick and healthy snack anytime, anywhere.
- Appetizer with a dip: Serve them with a creamy dip like hummus or tzatziki.
Health Benefits of Tomato and Spinach Egg Biscuits
When it comes to iron-rich recipes that are both delicious and practical, tomato and spinach egg biscuits are a true winner. They combine vegetarian-friendly sources of iron, high-quality protein, and essential vitamins in a way that fuels your day with energy. Spinach contributes non-heme iron, while eggs provide heme iron — the combination helps your body absorb the nutrient more effectively. Meanwhile, the lycopene in sun-dried tomatoes acts as a powerful antioxidant, supporting heart and skin health while balancing the meal’s flavor profile with tangy sweetness.
This makes tomato and spinach egg biscuits ideal for individuals who want to naturally increase their iron levels, whether due to low energy, heavy training routines, pregnancy, or a plant-forward diet. The combination supports red blood cell formation and prevents iron deficiency — all while tasting like something fresh from a cozy café
The Perfect Grab-and-Go Iron Boost
Life moves fast, and that’s exactly why these tomato and spinach egg biscuits deserve a permanent spot in your weekly meal rotation. They’re compact, portable, and can be enjoyed warm or cold. For anyone who tends to skip breakfast or snack on less nutritious choices, they’re a smart replacement that satisfies while delivering lasting nutrition.
These biscuits aren’t just breakfast food; they’re an all-day snack filled with nutrients essential for hormone balance, cognitive function, and muscle recovery. The iron works in harmony with vitamin C and protein to maintain your energy levels — an aspect often overlooked in quick meals.
Whether you’re packing lunch for your kids or reaching for a mid-afternoon bite between meetings, these biscuits will keep you powered through your busiest days without the crash that follows sugary snacks.
Why These Biscuits Fit Perfectly in Iron-Rich Diet Plans
The key to maintaining healthy iron levels is variety and bioavailability that’s the balance between plant and animal sources of iron. In many iron-rich recipes, including these tomato and spinach egg biscuits, ingredients are intentionally paired to support absorption.
Spinach offers non-heme iron, while eggs and cheese supply additional minerals to create a more balanced nutrient profile. To make the most of their benefits, pair these biscuits with foods containing vitamin C think orange slices, kiwi, or a simple lemon-water drink.
Food synergy like this not only promotes better iron uptake but also boosts energy metabolism, enhancing your body’s ability to stay focused and physically active. If you’re following a vegetarian or low-meat plan, tomato and spinach egg biscuits offer a consistent and easy source of dietary iron to bridge nutritional gaps.
The Science of Iron Absorption and Energy
An important aspect of iron-rich recipes like these egg biscuits lies in how the ingredients interact to maximize iron absorption. Spinach alone offers a good amount of iron, but when baked with eggs, garlic, and a light dose of healthy fat (like olive oil), the body can absorb more of it efficiently.
Adding sun-dried tomatoes brings not only iron but also vitamin C, which improves the body’s ability to utilize plant-based iron sources. The inclusion of cottage cheese and mozzarella contributes calcium and high-quality protein without overwhelming the iron content — resulting in a balanced, energizing meal.
This meticulous combination of nutrients supports energy production by aiding in the creation of hemoglobin, the protein that carries oxygen in your blood. That’s why many people find these tomato and spinach egg biscuits particularly energizing compared to carb-heavy pastries or traditional baked goods.
Meal Planning with Tomato and Spinach Egg Biscuits
For those who enjoy structuring their weeks ahead, tomato and spinach egg biscuits are a stellar addition to a weekly meal plan. Here’s how you can use them in various ways:
- Breakfast: Pair two biscuits with a fruit smoothie or overnight oats for a balanced macro mix.
- Lunch: Combine with a leafy kale salad and roasted chickpeas for an iron-focused mid-day plate.
- Snack: Enjoy one biscuit with a cup of green tea or almond milk for a gentle afternoon lift.
- Dinner companion: Serve alongside lentil soup or roasted vegetables to add protein and flavor.
Because they store and reheat well, these biscuits fit seamlessly into high-protein and iron-rich diet strategies. If you’re tracking your nutrition, two biscuits typically provide around 30% of the daily iron requirements for women and nearly 50% for men, depending on other dietary factors.
How Tomato and Spinach Egg Biscuits Support Women’s Health
Women, in particular, can benefit from including tomato and spinach egg biscuits in their diets due to higher iron requirements influenced by menstruation, pregnancy, and lactation. These biscuits are a delicious step toward maintaining consistent iron levels helping prevent fatigue, brittle nails, dizziness, and other signs of depletion.
Since they’re also high in protein and moderate in healthy fats, they support stable blood sugar levels throughout the day. This makes them an especially good choice for pre- or post-workout fuel, as well as for new mothers needing nutrient-packed snacks that require minimal prep.
Flavor Expansions and Pairing Ideas
The beauty of tomato and spinach egg biscuits lies in their versatility. Their flavor welcomes adaptation, so you can rotate seasonal herbs or add-ons without losing nutritional value. Some flavorful pairing ideas include:
- Freshly chopped basil or oregano for Mediterranean aroma.
- A pinch of chili or smoked paprika for a spicy depth.
- A spoon of pesto or olive tapenade to serve on top for a gourmet finish.
- A side of beetroot and orange salad for a full-color, iron-focused plate.
By incorporating natural enhancers and complementary dishes, these biscuits can evolve from a simple breakfast recipe into a full culinary experience that strengthens your body and excites your taste buds.
Why This Recipe Stands Out Among Iron-Rich Recipes
Compared to other iron-rich breakfast recipes found online — like spinach egg muffins or baked egg bites — these tomato and spinach egg biscuits stand out because of their texture and nutrient density. They’re slightly denser and heartier than muffins, offering a more substantial bite without heaviness.
The mix of almond flour, coconut flour, and cottage cheese creates a soft yet satisfying structure that holds well in lunchboxes or freezers. Moreover, the nutritional composition caters to gluten-free, keto-friendly, and low-carb lifestyles a combination that broadens their appeal among health-conscious home cooks.
According to top-ranking food blogs like Hungry Happens and Evolving Table, readers increasingly prefer recipes that merge functionality with flavor, especially ones centered on high-protein, iron-rich breakfast foods. That’s exactly what these biscuits deliver purposeful nourishment in every bite.
The Mindful Eating Aspect
Eating tomato and spinach egg biscuits can also become a small act of mindfulness. Their aroma as they bake warm, cheesy, and earthy creates a moment of anticipation that encourages slowing down to truly appreciate breakfast. Unlike processed grab-and-go meals, these homemade biscuits embody comfort and intention.
Each ingredient reflects nourishment and care, reminding us that food can be both a necessity and a form of self-kindness. Whether baked on a weekend morning or prepped midweek, their vibrant mix of spinach green and tomato red adds color and vitality to your plate.
Make-Ahead Instructions
To save time, you can sauté the vegetables the day before and store them in the refrigerator. You can also prepare the entire mixture in advance and store it in the fridge overnight. Just remember to give it a good stir before scooping onto the baking sheet.
How to Store Tomato and Spinach Egg Biscuits
Store these biscuits in an airtight container in the refrigerator for up to 4 days. To freeze, wrap each biscuit individually in plastic wrap and place them in a freezer bag. They can be frozen for up to 2 months. To thaw, simply transfer them to the refrigerator overnight or microwave them for a quick breakfast.
Common Mistakes to Avoid
- Overbaking: Overbaking can result in dry, crumbly biscuits. Keep a close eye on them.
- Not draining the spinach properly: Excess moisture can make the biscuits soggy. Be sure to drain the spinach mixture well.
- Using old baking powder: Old baking powder may not provide enough leavening, resulting in dense biscuits.
Frequently Asked Questions
Can I use frozen spinach instead of fresh?
Yes, you can! Just make sure to thaw it completely and squeeze out any excess moisture before adding it to the recipe.
Do I have to sauté the vegetables first? Can I skip that step?
I highly recommend sautéing the vegetables first. This helps to soften them and bring out their flavor. If you skip this step, the vegetables may be too crunchy.
Can I substitute the cottage cheese with something else?
Yes, you can use ricotta cheese or plain Greek yogurt instead.
Is there a substitute for almond or coconut flour?
You can substitute the almond and coconut flour with oat flour or a gluten-free blend.
Can I leave out the flaxseeds?
Yes, you can leave out the flaxseeds.
Can I use different vegetables or herbs?
Absolutely! Feel free to experiment with different vegetables and herbs to create your own unique flavor combinations. Some great options include bell peppers, mushrooms, zucchini, and fresh herbs like thyme or parsley.
How long do these high protein biscuits take to make?
These biscuits take approximately 30 minutes to make, from start to finish!
In Summary
Tomato and spinach egg biscuits belong in every collection of iron-rich recipes for good reason: they’re easy, flavorful, packed with protein, and support optimal iron levels naturally. They make healthy eating enjoyable without effort a comforting step toward better mornings and lasting energy.
Combined with other smart choices like leafy greens, lean meats, and vitamin C–rich fruits, these biscuits can help strengthen your diet and your body one wholesome bite at a time
