10 Quick & Healthy Egg Muffins with Spinach and Feta | Better Homebase

Are you looking for a nutritious breakfast option that’s both quick to prepare and packed with flavor? Look no further than these delicious egg muffins with spinach and feta! Perfect for busy mornings, meal prep enthusiasts, or anyone wanting a protein-rich start to their day. These savory breakfast cups combine the wholesome goodness of eggs with the vibrant flavors of spinach and tangy feta cheese. Whether you’re following a low-carb diet, need a grab-and-go breakfast solution, or simply want to add more variety to your morning routine, these egg muffins will quickly become a staple in your kitchen repertoire.

Table of Contents

• Why You’ll Love These Egg Muffins
• Ingredients
• Step-by-Step Instructions
• Pro Tips
• Serving Suggestions
• Nutritional Information
• Storage & Leftovers
• Frequently Asked Questions
• Related Recipes

Why You’ll Love These Egg Muffins with Spinach and Feta

• Ready in just 30 minutes from start to finish!
• Perfect for meal prep – make once, enjoy all week!
• Naturally gluten-free and low-carb – ideal for various dietary needs
• Customizable with your favorite vegetables and cheeses
• Egg muffins are packed with protein to keep you full until lunch
• Kid-friendly and great for picky eaters
• Freezer-friendly for ultimate convenience
• The best way to incorporate vegetables into your breakfast routine
• Excellent source of vitamins, minerals, and antioxidants from spinach
• The perfect balance of protein and healthy fats

Ingredients for Egg Muffins with Spinach and Feta

Main Ingredients:

• 10 large eggs (preferably organic or free-range)
• 2 cups fresh spinach, roughly chopped (or 1 cup thawed frozen spinach, squeezed dry)
• 1 cup feta cheese, crumbled
• 1/2 red bell pepper, finely diced
• 1/4 cup red onion, finely chopped
• 2 cloves garlic, minced
• 1/4 cup milk (or dairy-free alternative)
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional, for heat)

Optional Add-ins:

• 1/4 cup sun-dried tomatoes, chopped
• 2 tablespoons fresh herbs (dill, parsley, or basil)
• 1/4 cup kalamata olives, pitted and chopped
• 1/4 cup cooked quinoa (for extra protein and texture)

For a dairy-free version of these egg muffins with spinach, substitute the feta with dairy-free cheese and use almond or oat milk instead of regular milk. For a more Mediterranean flavor profile, add a pinch of dried dill and a squeeze of lemon juice to the egg mixture.

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How to Make Egg Muffins with Spinach and Feta – Step by Step

Step 1: Prepare Your Kitchen

Preheat your oven to 375°F (190°C). Generously grease a 12-cup muffin tin with cooking spray or line with silicone muffin cups for easy removal. Silicone cups work wonderfully with egg muffins as they prevent sticking and make cleanup a breeze.

Step 2: Sauté the Vegetables

Heat olive oil in a medium skillet over medium heat. Add the chopped red onion and bell pepper and sauté for 3-4 minutes until softened. Add the minced garlic and cook for another 30 seconds until fragrant. Add the fresh spinach and cook just until wilted, about 1-2 minutes. Remove from heat and let cool slightly.

Step 3: Prepare the Egg Mixture

In a large bowl, crack the eggs and whisk until well combined. Add the milk, salt, pepper, dried oregano, and red pepper flakes (if using). Whisk again until the mixture is light and frothy.

Step 4: Combine Ingredients

Fold the cooled sautéed vegetables into the egg mixture. Then gently stir in the crumbled feta cheese, reserving a small amount for topping. If using any optional add-ins, incorporate them now.

Step 5: Fill Muffin Cups

Using a ladle or measuring cup with a spout, pour the egg mixture evenly into the prepared muffin cups, filling each about 3/4 full. Sprinkle the reserved feta on top of each muffin.

Step 6: Bake to Perfection

Bake in the preheated oven for 20-22 minutes, or until the egg muffins are puffed up and the centers are set. They will rise quite a bit during baking but will settle as they cool.

Step 7: Cool and Remove

Allow the egg muffins with spinach and feta to cool in the pan for about 5 minutes. Then run a knife around the edges of each muffin and carefully remove them from the tin. For silicone cups, simply peel away the liner.

Pro Tips for Making the Best Egg Muffins with Spinach and Feta

• Prevent sticking: Don’t skip greasing the muffin tin, even if it’s non-stick. These egg muffins can be notorious for sticking!
• Squeeze dry frozen spinach: If using frozen spinach, thaw completely and squeeze out as much moisture as possible to prevent watery muffins.
• Don’t overfill: Fill muffin cups only 3/4 full to allow room for the eggs to rise without overflowing.
• Test for doneness: Insert a toothpick into the center of a muffin – if it comes out clean, they’re ready!
• Cheese tip: Try using a mixture of feta and another cheese like mozzarella or cheddar for a different flavor profile.
• Add protein: For extra protein, add some cooked, crumbled turkey sausage or chopped ham to the mix.
• Make ahead: The vegetable mixture can be prepared the night before and refrigerated to save time in the morning.
• Seasoning secret: A pinch of nutmeg complements the spinach beautifully in these egg muffins.
• Even distribution: To ensure each muffin has equal amounts of fillings, sprinkle the vegetables and cheese into each cup first, then pour the egg mixture over top.

Best Ways to Serve Egg Muffins with Spinach and Feta

These versatile egg muffins with spinach and feta can be enjoyed in numerous ways:

• Serve warm with a side of avocado slices and fresh fruit for a complete breakfast
• Pair with a light green salad for a satisfying lunch
• Add to a brunch spread alongside our Healthy Greek Yogurt Pancakes for an impressive meal
• Tuck into whole grain pita bread with a dollop of tzatziki for a Mediterranean-inspired sandwich
• Crumble over a salad for added protein and flavor
• Serve alongside roasted sweet potatoes for a nutritionally balanced meal

For an extra special touch, garnish your egg muffins with a sprinkle of fresh herbs like chives, dill, or parsley right before serving. A light drizzle of hot sauce or sriracha adds a wonderful kick for those who enjoy a bit of heat!

Nutritional Information for Egg Muffins with Spinach and Feta

Per serving (2 muffins):

• Calories: 220 kcal
• Protein: 18g
• Fat: 16g
• Saturated Fat: 6g
• Carbohydrates: 3g
• Fiber: 1g
• Sugar: 1g
• Sodium: 480mg
• Calcium: 20% DV
• Iron: 10% DV
• Vitamin A: 35% DV
• Vitamin C: 15% DV

These egg muffins with spinach and feta are an excellent choice for those following low-carb, keto, or gluten-free diets. They’re packed with high-quality protein and essential nutrients like calcium from the feta cheese and iron from the spinach.

Storage & Leftovers

One of the best features of these egg muffins with spinach and feta is their meal prep potential:

• Refrigeration: Store cooled muffins in an airtight container in the refrigerator for up to 4 days.
• Freezing: Wrap individual cooled muffins in plastic wrap, then place in a freezer bag or container. Freeze for up to 2 months.
• Thawing: Thaw overnight in the refrigerator or use the defrost function on your microwave.
• Reheating: Warm refrigerated muffins in the microwave for 20-30 seconds or until heated through. For frozen muffins that have been thawed, heat for 45-60 seconds. Alternatively, reheat in a 350°F oven for about 10 minutes.
• Freshness tip: These egg muffins actually taste better the next day as the flavors have time to meld!

For the best texture when reheating, wrap the muffin in a damp paper towel before microwaving to prevent them from drying out. This simple trick keeps your egg muffins tasting freshly made!

FAQs for Egg Muffins with Spinach and Feta

Can I freeze egg muffins with spinach and feta?

Absolutely! These egg muffins freeze beautifully. Allow them to cool completely, then wrap individually in plastic wrap and place in a freezer-safe container or bag. They’ll keep well for up to 2 months. To reheat, unwrap and microwave for 60-90 seconds or until heated through.

What can I use instead of feta in egg muffins?

If you’re not a fan of feta cheese, try goat cheese, ricotta, or cottage cheese for a similar tangy profile. For a more traditional flavor, cheddar, Swiss, or mozzarella work wonderfully. Dairy-free? Use nutritional yeast or your favorite plant-based cheese alternative to keep these egg muffins delicious.

How long do egg muffins last in the fridge?

When stored properly in an airtight container, egg muffins with spinach and feta will stay fresh in the refrigerator for up to 4 days. This makes them perfect for meal prep – make a batch on Sunday and enjoy quick, nutritious breakfasts all week long!

Can I make egg muffins without spinach?

Certainly! These egg muffins are incredibly versatile. Instead of spinach, try kale, arugula, broccoli, or any vegetable you enjoy. Just make sure to cook vegetables with high water content before adding them to avoid soggy muffins. The basic egg and cheese base stays the same, so feel free to customize to your taste preferences.

Related Recipes You’ll Love

If you enjoy these egg muffins with spinach and feta, try these other delicious breakfast recipes:

• Mediterranean Breakfast Bowl – Another protein-packed start to your day with similar flavors
• Avocado Toast with Poached Eggs – A classic breakfast upgraded with creamy avocado
• Greek Yogurt Parfait with Honey and Walnuts – For when you’re craving something sweet but nutritious
• Vegetable Frittata with Herbs – Like these egg muffins but in family-size format
• Quick Breakfast Quesadillas – Another great meal prep breakfast option

Conclusion: Master the Best Egg Muffins with Spinach and Feta

Congratulations! You now have the perfect recipe for egg muffins with spinach and feta that’s sure to become a regular in your meal rotation. These versatile, nutritious breakfast cups are not only delicious but also incredibly convenient for busy lifestyles. With their perfect balance of protein, vegetables, and tangy cheese, these egg muffins provide sustainable energy to power your morning.

We’d love to hear how your egg muffins with spinach and feta turned out! Did you try any creative variations? Share your experience in the comments below, or tag us on social media with your breakfast creations. Happy cooking!

This recipe was last updated on April 18, 2025, to include additional tips for making the best egg muffins with spinach and feta.

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