Spinach egg muffins with feta are the perfect breakfast solution when you want something that’s quick, healthy, and absolutely delicious. These mini egg frittatas pair leafy green spinach with tangy feta cheese for a savory breakfast that’s loaded with protein and nutrients.
They’re also low calorie (around 100 per muffin), high in protein, and packed with fiber and micronutrients — a great way to start your day without feeling weighed down.
Ingredients You’ll Need
To make 12 Spinach Egg Muffins with Feta, gather the following simple ingredients:
- 12 large eggs — the base of your muffins, rich in protein
- 2 cups fresh spinach, roughly chopped — greens that add nutrition and color
- 100 g crumbled feta cheese — salty, tangy flavor
- Sea salt (¼ tsp) — enhances taste
- Black pepper (⅛ tsp) — subtle spice
- Cooking spray or olive oil for greasing the pan
These basics make for a straightforward, wholesome breakfast.
Step‑by‑Step Instructions
- Preheat & Prep
Preheat your oven to 350 °F (175 °C). Grease a 12‑cup muffin tin with cooking spray or olive oil. - Mix Eggs & Greens
In a large bowl, crack all the eggs. Whisk until smooth. Add chopped spinach and stir to combine. Season with salt and pepper. - Fill Muffin Cups
Pour the egg‑spinach mixture evenly into the prepared muffin cups. They should be filled about halfway. - Top with Feta
Sprinkle crumbled feta cheese over each cup so every muffin gets a bit of tangy goodness. - Bake to Perfection
Bake in the preheated oven for 18–20 minutes, or until the eggs are set and just lightly golden on top. - Cool & Serve
Let them cool for a few minutes before removing from the tin. These muffins are delicious warm or cooled.
Nutrition & Meal Prep Tips
- Each muffin has about 100 calories and around 7–8 g of protein — a great macronutrient balance for breakfast
- These muffins store beautifully in the fridge for up to 5 days, making them ideal for weekly prep
- Want a crispier bite? Reheat in the oven at 350 °F for 8–10 minutes
- You can also freeze individual muffins in airtight bags — thaw in the fridge and microwave for a quick meal
Delicious Variations to Try
Make this recipe your own with simple swaps and additions:
- Add veggies: Bell peppers, mushrooms, or cherry tomatoes add flavor and color
- Try different cheeses: Goat cheese or mozzarella make great alternatives to feta
- Mix in herbs: Fresh herbs like parsley or dill add brightness
- Spice it up: A pinch of red pepper flakes adds a subtle kick
More Healthy Breakfast Ideas
If you’re into protein-packed breakfasts and love a good make-ahead option, here are a few ideas that go hand-in-hand with these egg muffins:
- Best Breakfast Protein Biscuits: High Protein Savory Morning Biscuits You’ll Actually Want
- Baked Feta Eggs Recipe – A Fresh Mediterranean Breakfast Bake
All of these fit nicely into your weekly breakfast rotation — and they pair well with these spinach egg muffins for variety.
Print
Spinach Egg Muffins with Feta
- Total Time: 30 minutes
- Yield: 12 muffins 1x
- Diet: Vegetarian
Description
Spinach Egg Muffins with Feta are quick, healthy, and packed with protein. These savory, make-ahead mini frittatas are perfect for busy mornings, meal prep, or a nutrient-rich breakfast on the go.
Ingredients
- 12 large eggs
- 2 cups fresh spinach, roughly chopped
- 100g crumbled feta cheese
- 1/4 tsp sea salt
- 1/8 tsp black pepper
- Cooking spray or olive oil (for greasing the muffin tin)
Instructions
- Preheat oven to 350°F (175°C). Grease a 12-cup muffin tin with cooking spray or olive oil.
- Crack all eggs into a large mixing bowl and whisk until fully combined and smooth.
- Add the chopped spinach, salt, and black pepper. Stir to distribute evenly.
- Pour the egg-spinach mixture evenly into the muffin cups, filling each about halfway.
- Top each with a sprinkle of crumbled feta cheese.
- Bake for 18–20 minutes, or until eggs are set and tops are lightly golden.
- Let cool for a few minutes before removing from the tin. Serve warm or refrigerate for later.
Notes
Store in fridge up to 5 days or freeze in airtight bags for up to 3 months. Reheat in microwave or oven. Add veggies like peppers or mushrooms, switch cheeses, or mix in herbs to customize.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 muffin
- Calories: 100
- Sugar: 0g
- Sodium: 190mg
- Fat: 7g
- Saturated Fat: 3g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 1g
- Fiber: 0g
- Protein: 8g
- Cholesterol: 165mg
Final Cooking Notes
Spinach egg muffins with feta are easy to make, flexible to customize, and healthy to enjoy — whether you’re feeding your family during the week or prepping for a busy month ahead. They blend protein, veggies, and flavor in every bite, making them a standout breakfast choice.