Carbohydrate totals are not reported: the ingredient sources use different definitions (CoFID available carbohydrate and US-label total carbohydrate including fibre), which cannot be added consistently. Energy, protein and fat are estimates from the listed weighed ingredients; fibre is shown only where every ingredient has supporting data. These recipes are not suitable for carbohydrate counting.
These recipes have been checked on paper, but have not been kitchen tested. Cooking times are estimates; use the stated doneness checks. Finished weights, texture and portion volumes have not been measured.
Breakfast / Recipe 2 of 8
Mini egg, potato and spinach bakes
Egg, potato and spinach baked in a muffin tin. Makes six bakes, with three per serving.
10 min prep30 min cookingMakes 2
BSc (Hons), PgDip, MSc, RDNutrition review and final publication approved · 2 October 2026
Estimated per recipe serving, including listed accompaniments. Changing the batch size keeps these values the same. Calculation notes
Estimated fibre per recipe serving: 2.3 g. Values vary by brand, product and country; check labels.
Ingredients
Weights are the recipe reference. Household measures are approximate. Ingredients below make 2 servings.
Allergens: Egg, Milk. Check all product labels and cross-contact information; this is not an allergy-free guarantee.
Method
Soften the potato
Heat the oven to 190°C / 375°F. Boil the potato pieces for 8–10 minutes until tender, then drain well. Wilt the spinach in the warm pan and squeeze out excess moisture.
Fill the tin
Brush six muffin wells, each at least 100 ml capacity, with the oil. Beat the eggs with the milk, then fold in the potato and spinach. Divide evenly between the six wells, leaving space below each rim.
Bake
Bake for 18–22 minutes until set, with an internal temperature of at least 71°C / 160°F. Rest for 5 minutes before loosening the edges.
Serve
Serve three bakes per recipe serving. Add toast or another accompaniment if you need more; it is not included in the nutrition estimate.
Serving tips and swaps
Portion by the number of bakes. One bake is one-third of the stated serving, not a full breakfast.
Use the same amount of lactose-free milk if preferred. Keep the egg amount unchanged.
Storage and reheating
Cool in shallow containers and refrigerate promptly within two hours, or one hour above 32°C / 90°F. Use within 48 hours (UK FSA guidance), or freeze portions promptly. Thaw in the fridge and use within 24 hours of full defrosting. Reheat only once until steaming hot throughout (74°C / 165°F if using a food thermometer).
About the estimates
Sum reference values for the listed edible ingredient weights, divided by recipe yield. Raw weights unless the ingredient states drained or cooked. No cooking-retention or waste adjustment. All listed oil is counted. Vanilla, cinnamon and cumin are excluded; optional swaps are not included. Brands and portions change the result. Values are estimates. CoFID reproduced under the Open Government Licence v3.0.
Ingredient references and assumptions
- Eggs, without shells: Eggs, chicken, whole, raw. UK CoFID 2021, 12-937.
- Peeled potato, diced small: Potatoes, old, raw, flesh only. UK CoFID 2021, 13-489.
- Spinach, chopped: Spinach, baby, raw. UK CoFID 2021, 13-521.
- Semi-skimmed milk (1.7% fat): Milk, semi-skimmed, pasteurised, average. UK CoFID 2021, 12-313. Semi-skimmed milk reference contains 1.7% fat. A 2% product changes the estimate.
- Olive oil, for the tin: Oil, olive. UK CoFID 2021, 17-038.
General food information. Individual needs and tolerance differ. A clinician or registered dietitian can help if you regularly struggle to eat enough.