Spinach & feta egg muffins

Prep Time: 15 minutes
Cook Time: 20-25 minutes
Total Time: 40 minutes
Serving Size: 12 muffins
Yield: 12 egg muffins

Recipe Intensity: Easy – Perfect for beginner cooks and meal prep enthusiasts.

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A Note From Our Kitchen

These Spinach & Feta Egg Muffins are our ultimate solution for busy mornings. Fluffy baked eggs cradle vibrant spinach and creamy, tangy feta cheese in a perfectly portable package. They are gluten-free, low in carbs, and packed with protein to keep you satisfied for hours. Make a batch on Sunday, and you’ve got a grab-and-go breakfast for the entire week!

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Ingredients

Main Ingredients

• 8 large eggs

• 1/4 cup (60 ml) milk (dairy or unsweetened almond milk)

• 1 tablespoon olive oil

• 1 small yellow onion, finely diced (about 1/2 cup)

• 2 cloves garlic, minced

• 5 oz (140g) fresh baby spinach, roughly chopped

• 4 oz (115g) feta cheese, crumbled

• 1/4 cup (25g) grated Parmesan cheese

Seasonings & Herbs

• 1/2 teaspoon kosher salt

• 1/4 teaspoon freshly ground black pepper

• 1/4 teaspoon dried oregano

• 1/8 teaspoon red pepper flakes (optional, for a slight kick)

• 2 tablespoons fresh dill or parsley, chopped (for garnish, optional)

Equipment Needed

• 12-cup standard muffin tin

• Non-stick cooking spray or additional olive oil for greasing

• Large mixing bowl

• Medium skillet

• Whisk

• Measuring cups and spoons

• Ice cream scoop or ladle (for easy pouring)

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Step-by-Step Instructions

Step 1: Prep & Preheat (5 minutes)

Preheat your oven to 350°F (175°C). Generously grease all 12 cups of your muffin tin with non-stick spray or olive oil. This is crucial for easy removal later.

Step 2: Sauté the Aromatics (7 minutes)

Heat the olive oil in a skillet over medium heat. Add the diced onion and cook for 3-4 minutes, until softened and translucent. Add the minced garlic and cook for another minute until fragrant. Add the chopped spinach in batches, stirring until just wilted, about 2-3 minutes. Remove the skillet from the heat and let the mixture cool slightly.

Step 3: Whisk the Egg Base (3 minutes)

In the large mixing bowl, crack the 8 eggs. Add the milk, salt, black pepper, oregano, and red pepper flakes (if using). Whisk vigorously until the mixture is completely uniform and slightly frothy.

Step 4: Combine & Fill (5 minutes)

To the egg mixture, add the slightly cooled spinach and onion mixture, the crumbled feta, and the grated Parmesan. Stir gently until everything is evenly distributed.

Using an ice cream scoop or ladle, divide the egg mixture evenly among the 12 prepared muffin cups, filling each about 3/4 of the way full.

Step 5: Bake to Perfection (20-25 minutes)

Carefully place the muffin tin in the preheated oven. Bake for 20-25 minutes, or until the egg muffins are completely set, the tops are lightly golden, and a toothpick inserted into the center comes out clean.

Step 6: Cool & Serve (5 minutes)

Remove the tin from the oven and let the muffins cool in the pan for 5 minutes. This allows them to firm up. Then, run a butter knife around the edges of each muffin to loosen it before gently lifting it out. Garnish with fresh dill or parsley if desired.

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Chef’s Tips for Success

• Avoid Soggy Muffins: Ensure your spinach mixture has cooled before adding it to the eggs. Adding it hot can start cooking the eggs prematurely.

• Customize Freely: This recipe is a fantastic base. Try adding diced bell peppers, sun-dried tomatoes, cooked crumbled sausage, or chopped ham.

• Storage & Reheating: Store cooled muffins in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for 30-45 seconds or in a toaster oven at 300°F until warm.

• Freezer-Friendly: These egg muffins freeze beautifully! Place cooled muffins on a baking sheet to flash-freeze for 1 hour, then transfer to a freezer bag for up to 3 months. Thaw overnight in the fridge before reheating.

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Nutrition Information

Serving Size: 1 egg muffin