Quick & Healthy Egg Muffins with Spinach and Feta

Why You’ll Love This Recipe

Quick & Healthy Egg Muffins with Spinach and Feta are the perfect make-ahead breakfast or snack. Packed with protein, fresh spinach, and tangy feta cheese, these muffins are low-carb, gluten-free, and full of flavor. They’re easy to customize, portable, and ideal for meal prepping busy mornings.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

eggsspinach (fresh or frozen)feta cheesemilksaltblack pepperolive oilonion (optional)bell pepper (optional)

directions

Preheat your oven to 375°F (190°C) and lightly grease a muffin tin or line with silicone liners.

In a skillet over medium heat, sauté chopped onion and bell pepper in a bit of olive oil until softened (if using).

Add the spinach and cook until wilted if using fresh. If using frozen spinach, make sure it’s thawed and well-drained.

In a large bowl, whisk the eggs with milk, salt, and pepper.

Stir in the sautéed vegetables and crumbled feta.

Pour the egg mixture evenly into the muffin cups, filling about ¾ full.

Bake for 20-25 minutes, or until the egg muffins are set and lightly golden.

Allow to cool slightly before removing from the tin.

Servings and timing

This recipe yields approximately 12 egg muffins.Preparation time: 10 minutesCooking time: 20-25 minutesCooling time: 5 minutesTotal time: 35-40 minutes

Variations

Add cooked bacon or sausage for extra protein.

Use goat cheese instead of feta for a creamier taste.

Include herbs like dill, parsley, or basil for more flavor.

Swap spinach with kale or Swiss chard if desired.

Mix in chopped sun-dried tomatoes for a Mediterranean twist.

storage/reheating

Store egg muffins in an airtight container in the refrigerator for up to 5 days.For longer storage, freeze them in a single layer, then transfer to a freezer bag for up to 2 months.Reheat in the microwave for 30-60 seconds or until warm.

Quick & Healthy Egg Muffins with Spinach and Feta

FAQs

Can I use egg whites instead of whole eggs?

Yes, you can substitute egg whites for a lower-calorie option.

Are these muffins keto-friendly?

Yes, they are low in carbs and suitable for a keto diet.

Can I make them dairy-free?

Omit the cheese or use a dairy-free alternative.

Why are my egg muffins watery?

Make sure to squeeze excess water from spinach and don’t overcook the veggies.

Can I prepare them the night before?

Yes, they can be made ahead and stored in the fridge or freezer.

How do I keep them from sticking to the pan?

Use non-stick spray or silicone liners to prevent sticking.

Can kids eat these muffins?

Absolutely, they’re nutritious and great for lunchboxes.

Do I need to sauté the veggies?

Sautéing improves flavor and removes excess moisture but is optional.

Can I double the recipe?

Yes, this recipe doubles easily for batch cooking.

Are they good cold?

Yes, they can be enjoyed warm or cold, making them great on-the-go snacks.

Conclusion

Quick & Healthy Egg Muffins with Spinach and Feta are a wholesome, satisfying option for busy mornings or anytime you need a nutritious snack. With simple ingredients and endless variations, they’re sure to become a staple in your kitchen. Perfect for meal prep, these muffins keep you full and fueled all week long.

Print
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Quick & Healthy Egg Muffins with Spinach and Feta

Quick & Healthy Egg Muffins with Spinach and Feta

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  • Author: saadia
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 12 muffins 1x
  • Category: Breakfast, Snack
  • Method: Baking
  • Cuisine: Mediterranean-inspired
  • Diet: Low Fat

Description

Delicious, protein-packed mini frittatas made with eggs, fresh spinach, and tangy feta—perfect for a nutritious breakfast or snack.


Ingredients

Units Scale
  • 6 large eggs
  • 1 cup fresh spinach, chopped
  • 1/2 cup crumbled feta cheese
  • 1/4 cup milk (dairy or plant-based)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon garlic powder (optional)
  • Cooking spray or olive oil for muffin tin

Instructions

  1. Preheat oven to 350°F (175°C). Lightly grease a 12-cup muffin tin.
  2. In a large bowl, whisk together eggs, milk, salt, pepper, and garlic powder until well combined.
  3. Stir in chopped spinach and crumbled feta until evenly distributed.
  4. Divide the mixture evenly among the 12 muffin cups.
  5. Bake for 18–20 minutes, or until egg muffins are set and lightly golden on top.
  6. Let muffins cool for 2–3 minutes before removing from tin using a small knife.
  7. Serve warm, or store in an airtight container in the fridge for up to 4 days.
  8. To reheat, microwave for about 30 seconds or until warmed through.

Notes

  • Customize by adding diced bell peppers, onions, or cooked turkey sausage.
  • For dairy-free version, substitute feta with dairy-free cheese or omit.
  • These can be frozen—store in freezer-safe bags for up to 2 months. Thaw overnight in fridge before reheating.

Nutrition

  • Serving Size: 1 muffin
  • Calories: 80 kcal
  • Sugar: 1g
  • Sodium: 200mg
  • Fat: 6g
  • Saturated Fat: 2g
  • Unsaturated Fat: 3g
  • Trans Fat: 0g
  • Carbohydrates: 1g
  • Fiber: 0.2g
  • Protein: 7g
  • Cholesterol: 165mg

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