Low Sodium Breakfast Egg Bites with Spinach & Mushrooms You Can Make at Home (Better Than Starbucks!)
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If you’re looking for a heart-healthy, high-protein breakfast that’s actually good for your blood pressure, these Low Sodium Breakfast Egg Bites are exactly what you need. Inspired by the popular Starbucks version, these savory bites are lower in sodium, rich in potassium-packed veggies, and perfectly aligned with the DASH diet—making them a smart start to your morning.
Why These Egg Bites Are Better for Your Blood Pressure
The original Starbucks egg bites may taste great, but they pack more sodium than you’d expect. These homemade copycats cut the salt without cutting flavor, thanks to:
- Spinach & mushrooms – high in potassium and magnesium, which help lower blood pressure
- Nonfat cottage cheese – adds creaminess and protein with minimal fat
- Swiss cheese – lower in sodium than many other cheeses
- Olive oil – a heart-healthy fat recommended by both DASH and Mediterranean diets
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Low Sodium Breakfast Egg Bites with Spinach & Mushrooms Recipe
Prep time: 15 minutes
Cook time: 25 minutes
Total Time: 40 minutes
Serves: 6 servings
Ingredients
1 tablespoon extra-virgin olive oil
1½ cups sliced cremini mushrooms
3 cups packed baby spinach
½ teaspoon kosher salt, divided
8 large eggs
¾ cup nonfat cottage cheese
½ teaspoon cracked black pepper
¼ cup shredded Swiss cheese
Instructions
- Preheat your oven to 350°F. Lightly coat a 12-cup silicone muffin pan with cooking spray and place it on a rimmed baking sheet.
- Sauté the veggies: Heat olive oil in a skillet over medium. Add mushrooms and cook until browned (6–8 minutes). Stir in spinach and cook until wilted (1 minute). Season with ¼ tsp salt. Let cool.
- Blend the veggies: Transfer the mushroom-spinach mix to a food processor and pulse until finely chopped. Divide evenly into muffin cups (~1 tbsp per cup).
- Blend the eggs: Wipe the food processor clean. Add eggs, cottage cheese, pepper, and the remaining ¼ tsp salt. Blend until smooth. Add Swiss cheese and pulse just to combine.
- Assemble: Pour the egg mixture evenly into the muffin cups (~scant ¼ cup each).
- Bake with steam: Boil 2 cups of water. Place the baking sheet in the oven and carefully pour the water around the muffin pan to create a steam bath.
- Bake for 25 minutes or until the egg bites are set. Let cool for 5 minutes before removing from the pan.
Nutrition Information (Per Serving) – 2 egg bites
Calories: 159
Total Fat: 10g
Sodium: 354mg
Total Carbohydrates: 4g
Sugars: 1g
Protein: 13g
Dietary fiber: 1g
Potassium: 220mg
Magnesium: 34mg
Make Ahead & Meal Prep Tips
These low sodium egg bites are perfect for busy mornings and can be stored or frozen easily:
- Refrigerate: Store in an airtight container for up to 3 days. Reheat in the microwave for ~20 seconds.
- Freeze: Wrap individually in plastic wrap and freeze up to 3 months. Microwave (unwrapped) for ~30 seconds to reheat.
Equipment You’ll Need
- 12-cup silicone muffin pan (makes removing the egg bites easy and mess-free)
- Food processor or high-speed blender
- Rimmed baking sheet for the water bath
Whether you’re following the DASH diet, managing your blood pressure, or simply looking for a better-for-you version of your favorite café breakfast, these low sodium spinach and mushroom egg bites check all the boxes. Easy, portable, freezer-friendly, and seriously delicious—Starbucks could never.
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Pin this recipe to your Low Sodium Recipes or DASH Diet Meals board on Pinterest so you can make it anytime!
