If you’re on the hunt for a breakfast or snack that’s both healthy and delicious, these Spinach and Feta Egg Muffins are about to become your new go-to. Think mini omelets loaded with fresh spinach, creamy feta, and fluffy eggs—perfectly portioned and ready to grab on the go.
They’re low-carb, high-protein, and meal-prep friendly. Whether you need a quick breakfast, post-workout snack, or savory brunch item, these egg muffins deliver big flavor in every bite.
Table of Contents
- Why You’ll Love Spinach and Feta Egg Muffins
- Ingredients You’ll Need
- Optional Add-Ins
- How to Make Spinach and Feta Egg Muffins
- Nutrition Facts
- Recipe Timing
- How to Serve
- Storage & Meal Prep Tips
- Recipe Variations
- Frequently Asked Questions
- Final Thoughts
Why You’ll Love Spinach and Feta Egg Muffins
- Quick & Easy: Minimal prep, just a few ingredients, and the oven does the rest.
- Meal Prep Friendly: Make a batch at the beginning of the week for easy breakfasts and snacks.
- Protein-Packed: Eggs and feta offer a healthy dose of protein to keep you full.
- Customizable: Add extra veggies, swap cheeses, or throw in some meat.
- Low-Carb & Healthy: Great for low-carb diets and full of essential nutrients.
Ingredients You’ll Need
- 6 large eggs
- 1 cup fresh spinach (chopped and sautéed)
- ½ cup crumbled feta cheese
- ¼ cup milk or cream (for creamier texture)
- Salt and pepper to taste
Optional Add-Ins
- Chopped onion or garlic
- Herbs (thyme, oregano, basil)
- Diced cooked bacon, ham, or sausage
- Chopped bell peppers, tomatoes, or mushrooms
How to Make Spinach and Feta Egg Muffins
- Preheat Oven: Preheat to 350°F (175°C) and grease a muffin tin or use paper liners.
- Sauté Spinach: In a small pan, sauté spinach in olive oil for 2–3 minutes until wilted. (If using frozen, thaw and squeeze dry.)
- Whisk Eggs: In a large bowl, whisk together eggs, milk, salt, and pepper.
- Mix: Stir in sautéed spinach, feta, and any optional add-ins.
- Fill Muffin Tin: Divide mixture evenly into muffin cups, filling each about ¾ full.
- Bake: Bake for 18–20 minutes until set and lightly golden. A toothpick should come out clean.
- Cool & Serve: Let cool a few minutes before serving. Enjoy warm or at room temperature.
Nutrition Facts
Per muffin (based on 12 muffins):
- Calories: ~90
- Protein: 6g
- Fat: 6g
- Carbs: 1–2g
Did you know? Spinach is rich in iron, calcium, and antioxidants. Learn more on the USDA site.
Recipe Timing
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
How to Serve Spinach and Feta Egg Muffins
- On the Go: Grab and go on busy mornings.
- With a Side: Serve with fresh fruit or a small salad.
- For Lunch: Add hummus, crackers, or raw veggies.
- For Brunch: Pair with toast, fruit salad, and coffee.
Storage & Meal Prep Tips
- Fridge: Store in an airtight container for up to 5 days.
- Freezer: Freeze for up to 3 months. Reheat in the microwave for 30–60 seconds.
- Dairy-Free Option: Use dairy-free cheese and plant-based milk.
- Boost the Veggies: Add bell peppers, mushrooms, or zucchini for more nutrients.
Recipe Variations
- Use goat cheese, cheddar, or mozzarella instead of feta.
- Add hot sauce or chili flakes for a spicy kick.
- Use egg whites only for a lighter version.
Frequently Asked Questions
Q: Can I use frozen spinach?
A: Yes! Just thaw and drain it very well before adding it to the egg mixture.
Q: Can I make these ahead of time?
A: Definitely. They’re perfect for meal prep—store in the fridge or freeze.
Q: Can I make them without feta?
A: Of course. Try goat cheese, cheddar, or any cheese you prefer.
Q: Can I add meat?
A: Yes! Diced ham, sausage, or bacon work great for extra protein.
Q: How do I reheat them?
A: Microwave 1–2 muffins for 30–60 seconds until warm.
Final Thoughts
These Spinach and Feta Egg Muffins check all the boxes—healthy, quick, satisfying, and totally meal-prep friendly. Whether you’re grabbing breakfast on the go or putting together a brunch spread, these muffins deliver every time.
Want more meal prep breakfast ideas? Try our Protein-Packed Egg Bites or Veggie-Packed Breakfast Wraps next!
Try them once, and you’ll be hooked. Ready to add them to your weekly meal prep routine? Let us know how you customize yours in the comments!
Spinach and Feta Egg Muffins – Easy Meal Prep Breakfast
Ingredients
- 8 large eggs
- 1 cup fresh spinach (chopped and sautéed) or ½ cup thawed, drained frozen spinach
- ½ cup feta cheese, crumbled
- ¼ cup milk or cream
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ cup diced onion or 1 minced garlic clove
- ¼ teaspoon dried oregano or thyme
- ¼ cup cooked bacon, sausage, or diced ham
Instructions
- * Preheat OvenPreheat your oven to 350°F (175°C). Grease a 12-cup muffin tin or line with paper liners.* Sauté SpinachIn a small skillet, sauté the spinach with a little olive oil for 2-3 minutes until wilted. If using frozen spinach, thaw and drain it well first.* Whisk EggsIn a large mixing bowl, whisk together the eggs, milk (or cream), salt, and pepper until fully combined.* Add IngredientsStir in sautéed spinach, crumbled feta cheese, and any optional add-ins like herbs, onions, or bacon.* Fill Muffin TinPour the mixture evenly into the muffin cups, filling each about ¾ full.* BakeBake for 18–20 minutes, or until the muffins are set and lightly golden. A toothpick inserted should come out clean.* Cool and ServeLet cool for a few minutes. Serve warm, at room temperature, or refrigerate for later.
Notes
- Refrigerate: Store in an airtight container in the fridge for up to 5 days.
- Freeze: Freeze up to 3 months. Reheat in the microwave for 30–60 seconds.
