These Spinach and Feta Egg Muffins are a healthy, protein-packed breakfast that’s perfect for busy mornings, meal prep, or brunch. They’re fluffy, flavorful, and made with simple ingredients in just 30 minutes.
Why You’ll Love This Recipe
- High in protein
- Easy to make with simple ingredients
- Great for meal prep
- Naturally gluten-free
- Perfect for breakfast, snacks, or lunch
- Easy to customize with your favorite vegetables and cheese
Ingredients
- 6 large eggs
- 1 cup fresh spinach, chopped
- ½ cup crumbled feta cheese
- ¼ cup milk (or dairy-free alternative)
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions
1. Prepare the Oven
Preheat the oven to 350°F (180°C).
Grease a 12-cup muffin tin with cooking spray or oil.
2. Whisk the Eggs
In a large bowl, whisk together:
- Eggs
- Milk
- Salt
- Black pepper
Whisk until smooth.
3. Add the Fillings
Stir in:
- Chopped spinach
- Crumbled feta cheese
Mix until evenly combined.
4. Fill the Muffin Tin
Pour the mixture into the muffin cups, filling each about ¾ full.
5. Bake
Bake for 20–25 minutes, or until the tops are lightly golden and the centers are fully set.
Allow the muffins to cool in the pan for 5 minutes before removing.
Serve warm or let cool completely for storage.
Recipe Variations
Customize these egg muffins with your favorite ingredients:
Vegetables
- Bell peppers
- Mushrooms
- Cherry tomatoes
- Onions
- Zucchini
Cheese
- Cheddar
- Mozzarella
- Goat cheese
- Pepper Jack
Protein
- Turkey bacon
- Cooked sausage
- Ham
- Grilled chicken
Herbs
- Chives
- Parsley
- Basil
- Dill
Storage
Refrigerator
Store in an airtight container for up to 3 days.
Freezer
Freeze individually or in pairs for up to 2 months.
Reheating
- Microwave: 30–45 seconds.
- Oven: 325°F (160°C) for 6–8 minutes.
- Air Fryer: 320°F (160°C) for 3–4 minutes.
Tips for Success
- Dry the spinach well before mixing.
- Don’t overbake, or the muffins may become rubbery.
- Grease the muffin tin generously or use silicone liners.
- Fill the cups only three-quarters full to allow room for rising.
- Let the muffins cool slightly before removing them from the pan.
Serving Suggestions
These egg muffins are delicious with:
- Fresh fruit
- Toast
- Avocado
- Greek yogurt
- Side salad
- Roasted potatoes
Frequently Asked Questions
Can I make them without milk?
Yes. You can omit the milk or use almond, oat, or soy milk.
Can I use frozen spinach?
Yes. Thaw it completely and squeeze out as much moisture as possible before adding it to the egg mixture.
Are these egg muffins low carb?
Yes. They are naturally low in carbohydrates and high in protein.
Can I prepare the mixture ahead of time?
Yes. Mix the ingredients and refrigerate overnight. Stir before filling the muffin tin and baking.
Can I use a mini muffin pan?
Yes. Reduce the baking time to 12–15 minutes, or until the centers are set.
