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Baked egg muffin cups with spinach and feta in a muffin tin
BreakfastSnackVegetarianGluten-freeLow-carb

Spinach & Feta Egg Muffin Cups

Grab-and-go baked egg muffins with spinach and salty feta. 22g protein, 1.6mcg B12 and true grab-and-go convenience. A week's breakfasts in 35 minutes.

22g Protein1.6mcg B12160mg Calcium2.4mcg Vitamin D
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Prep15 min
Cook20 min
Calories300 kcal
Serves3

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

3 servings

Instructions

5 steps · about 35 minutes total

  1. Heat and prep

    Heat the oven to 190°C / 375°F. Grease a 12-cup muffin tin very well (or use silicone liners; egg sticks to everything).

  2. Wilt the spinach

    Sauté the spinach in the olive oil for 2 minutes until just wilted, then squeeze out excess moisture. Wet spinach makes soggy muffins.

  3. Whisk the eggs

    Whisk the eggs with the milk, a pinch of salt and plenty of pepper until uniform. Stir in the spinach, onion, tomatoes and half the feta.

  4. Fill and bake

    Divide among 9 muffin cups (about 3/4 full), scatter over the remaining feta, and bake 18-20 minutes until puffed and just set in the center.

  5. Cool and store

    Cool 5 minutes in the tin, then turn out onto a rack. They deflate slightly; that's normal. Refrigerate up to 4 days; reheat 60-90 seconds in the microwave.

Why this helps

Meal-prep protein for busy mornings

Most grab-and-go breakfasts are sugar delivery systems. These muffins flip that: 22 g of protein per three-muffin serving, plus B12 and vitamin D, two nutrients eggs deliver better than almost any breakfast food. Thirty-five minutes on Sunday buys you breakfast through Thursday.

All about ProteinAll about Vitamin B12All about CalciumAll about Vitamin D

Nutrition facts

per serving · % DV
  • Calories 300 kcal15%
  • Protein 22g44%
  • Total Carbohydrate 4g1%
  • Dietary Fiber 1.5g5%
  • Total Sugars 3g6%
  • Total Fat 21g27%
  • Sodium 480mg21%

Vitamins & minerals

  • Iron 2.6mg14%
  • Calcium 160mg12%
  • Potassium 380mg8%
  • Vitamin C 8mg9%
  • Vitamin D 2.4mcg16%
  • Vitamin B12 1.6mcg67%
  • Folate 70mcg18%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 3).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

How much protein is in each egg muffin?
About 7 g per muffin. A serving of three gives you 22 g of protein (44% of the daily value), which is why these keep you full till lunch.
How do I stop egg muffins sticking?
Grease the tin generously with oil or butter, or use silicone liners. Paper liners stick to egg no matter what you do, so avoid them.
How long do egg muffins keep?
4 days refrigerated in an airtight container, or 2 months frozen (thaw overnight). Microwave 60-90 seconds to reheat. They also eat fine cold.
Can I make them with egg whites?
You can, but they'll be drier and less satisfying. A better compromise: keep at least a third of the eggs whole and use whites for the rest.
What cheese can I use instead of feta?
Goat cheese, shredded cheddar or parmesan all work. Feta's saltiness means you need less added salt, so adjust if you swap.
Why did my egg muffins turn rubbery?
Overbaking. Pull them when the centers are just set; they carry over as they cool. 18-20 minutes at 190°C / 375°F is the sweet spot.
Are they good in kids' lunchboxes?
Yes. They're fine cold or at room temperature, they don't leak, and the small size is kid-friendly. The feta makes them taste like pizza-ish finger food.
Can I add meat?
Diced ham, cooked sausage or crumbled bacon all work; add about 60 g. Watch the salt, since cured meats bring their own sodium.

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