Air Fryer Spinach and Cheese Egg Bake

Say hello to a quick, wholesome, and protein-packed breakfast or brunch that’s as easy as it is delicious: the Air Fryer Spinach and Cheese Egg Bake. Made with fresh spinach, juicy tomatoes, flavorful cheeses, and aromatic herbs, this dish is a fantastic way to start your day. Whether you’re looking for a low-carb, high-protein meal or a tasty way to use up fridge staples, this recipe delivers in just 15–17 minutes!

Perfect for busy mornings or lazy weekends, this baked egg dish combines the convenience of an air fryer with the richness of eggs, the freshness of vegetables, and the comfort of melted cheese—all in one tidy portion.

Cooking Time

• Preparation Time: 10 minutes

• Cooking Time: 15–17 minutes

• Total Time: 25–27 minutes

Ingredients

• Parchment paper (for air fryer lining)

• Olive oil (for brushing)

• 5 eggs

• 1/4 teaspoon salt

• 1/4 teaspoon dried basil

• Ground black pepper, to taste

• 2 cloves garlic, minced

• 100 grams (0.22 lb) fresh spinach, chopped

• 1 medium tomato, chopped or sliced

• 100 grams (0.22 lb) mozzarella cheese, grated

• 100 grams (0.22 lb) cheese of choice (e.g., cheddar, gouda), grated

• 1 tablespoon butter

Step-by-Step Cooking Directions

Step 1: Prepare the Air Fryer Basket
Line the air fryer basket with parchment paper and lightly brush with olive oil to prevent sticking.

Step 2: Beat the Eggs
In a large bowl, crack in the 5 eggs. Add salt, dried basil, and freshly ground black pepper to taste. Beat the eggs until fully combined and slightly frothy.

Step 3: Add Garlic and Spinach
Stir in the minced garlic and chopped spinach into the beaten eggs. The garlic adds an aromatic touch while the spinach boosts nutrition.

Step 4: Mix in Tomatoes and Cheese
Add chopped or sliced tomato to the egg mixture. Mix in both mozzarella and your preferred cheese. Save a little for topping if you like a golden crust.

Step 5: Pour into Basket and Add Butter
Carefully pour the egg mixture into the lined air fryer basket. Dot with small pieces of butter on top for added richness.

Step 6: Cook in Air Fryer
Set the air fryer to 180°C (355°F) and cook for 15–17 minutes until the egg bake is golden and firm to the touch. A toothpick inserted should come out clean.

Step 7: Serve and Enjoy
Remove from the air fryer, let cool for a minute, then slice and serve. Garnish with fresh herbs if desired.

Nutritional Information (Per Serving, approx. based on 4 servings)

• Calories: 280–320

• Protein: 18–20 g

• Carbohydrates: 3–5 g

• Fat: 22–24 g

• Fiber: 1–2 g

• Calcium: 25% DV

• Vitamin A: 70% DV

The Origins and Popularity of the Recipe

Egg bakes and frittata-style dishes have roots in Mediterranean and Italian cuisine, where eggs are paired with seasonal vegetables and cheese. With the rise of air fryers in home kitchens, many traditional egg dishes have been reimagined for faster, oil-free cooking. This air fryer version has become increasingly popular on social media and cooking blogs for its convenience, minimal cleanup, and high protein content.

Reasons Why You’ll Love the Recipe

• Quick and easy: From prep to plate in under 30 minutes

• Air fryer friendly: No stove or oven required

• Nutrient-rich: Full of greens, protein, and calcium

• Customizable: Add mushrooms, peppers, or cooked bacon

• Perfect for meal prep: Make ahead and reheat throughout the week

• Kid-approved: Cheesy and flavorful with hidden veggies

Health Benefits

• Spinach is rich in iron, vitamin K, and antioxidants

• Eggs provide complete protein and brain-boosting choline

• Tomatoes are a source of lycopene, which supports heart health

• Cheese offers calcium and protein

• Garlic supports immunity and reduces inflammation

• Air frying cuts down on unnecessary fats compared to traditional frying

Serving Suggestions

• Serve with whole grain toast or an English muffin

• Add a fresh fruit salad on the side for a balanced meal

• Pair with avocado slices or a small green salad

• Great on its own for a low-carb, high-protein meal

• Try with a dollop of sour cream or Greek yogurt

Common Mistakes to Avoid

• Skipping the parchment paper: Eggs will stick to the air fryer basket

• Using watery vegetables: Drain any excess moisture from tomatoes or spinach

• Overcooking: Check around 15 minutes to prevent rubbery eggs

• Overfilling the basket: Ensure the egg mixture has room to rise slightly

• Underseasoning: Eggs need enough salt and pepper to enhance flavor

Pairing Recommendations

• Drink: Fresh orange juice, herbal tea, or a light iced coffee

• Side Dish: Roasted sweet potatoes or sautéed mushrooms

• Topping: Sprinkle with fresh parsley or chives after baking

• Sauce: Try with pesto, hot sauce, or tomato salsa

Cooking Tips

• Grate your cheese fresh for better melt and flavor

• For extra protein, mix in cooked sausage, ham, or tofu

• Want it fluffier? Add a tablespoon of milk to the egg mixture

• Use a silicone liner for even easier cleanup

• Let rest for 2 minutes after cooking to help set the texture

Similar Recipes to Try

• Air Fryer Vegetable Frittata

• Spinach and Feta Egg Muffins

• Cheesy Broccoli Egg Bake

• Tomato-Basil Egg Casserole

• Zucchini and Cheese Crustless Quiche

Variations to Try

• Keto version: Skip tomato and use only spinach and cheese

• Mexican twist: Add chopped jalapeños, cumin, and a cheddar blend

• Greek-style: Use feta, olives, and oregano

• Vegan option: Use egg substitute and plant-based cheese

• Meat lovers: Add cooked diced bacon or crumbled sausage

Ingredient Spotlight: Spinach

Spinach is a leafy green vegetable packed with iron, folate, and vitamin K. It’s low in calories but high in antioxidants and minerals that support bone health and immune function. In this recipe, spinach adds color, texture, and nutrition, pairing beautifully with creamy cheeses and fluffy eggs.

Conclusion

The Air Fryer Spinach and Cheese Egg Bake is a simple, nutritious, and incredibly flavorful dish that fits perfectly into busy schedules and health-focused lifestyles. It’s packed with protein, vegetables, and melty cheese—all cooked in your air fryer for a fuss-free, wholesome meal. Whether you’re making breakfast for the family or prepping lunches for the week, this dish is sure to impress. Try it once, and it might just become your go-to!

Frequently Asked Questions (FAQ)

1. Can I make this recipe dairy-free?
Yes! Use dairy-free cheese and replace butter with olive oil or vegan spread.

2. Can I refrigerate or freeze leftovers?
Refrigerate for up to 4 days. Freeze slices with parchment between them for up to 2 months.

3. What type of cheese works best?
Mozzarella melts beautifully. Cheddar, gouda, or feta can also be used.

4. Can I add meat to this egg bake?
Yes, cooked bacon, ham, or sausage work great.

5. Can I use frozen spinach?
Yes, just thaw and squeeze out the liquid before using.

6. Do I need to preheat the air fryer?
It helps! Preheat for 2–3 minutes for even cooking.

7. What if I don’t have an air fryer?
You can bake it in a preheated oven at 180°C (355°F) for 20–25 minutes.

8. Can I use egg whites only?
Yes, use about 8–10 egg whites to replace 5 whole eggs.

9. How can I prevent the bake from sticking?
Always use parchment paper or a silicone liner in your air fryer basket.

10. Is this recipe gluten-free?
Yes, naturally! Just check cheese labels if you’re gluten-sensitive.