These Quick & Healthy Egg Muffins with Spinach & Feta are a go-to option when I need something fast, nutritious, and satisfying. Packed with protein-rich eggs, vibrant spinach, and creamy feta cheese, they’re ideal for breakfast, brunch, or meal prep. I love how easy it is to make a batch and have them ready to grab-and-go throughout the week.
Ingredients
(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)
8 large eggs
¼ cup milk (dairy or non-dairy)
1 cup fresh spinach, chopped
½ cup crumbled feta cheese
¼ cup diced red onion (or green onion)
½ teaspoon salt
¼ teaspoon black pepper
Optional additions: diced tomatoes, bell peppers, mushrooms, or cooked bacon/turkey sausage
Directions
Preheat the oven to 375°F (190°C) and grease a 12-cup muffin tin with cooking spray or olive oil.
Sauté the spinach (optional, but I recommend it): I like to lightly sauté the chopped spinach in a pan with a small drizzle of olive oil. It helps remove excess moisture and intensifies the flavor.
Whisk the eggs: In a large bowl, I whisk the eggs with milk, salt, and pepper until well combined.
Assemble the muffins: I evenly distribute the spinach, feta, and diced onion into each muffin cup, then pour the egg mixture on top, filling each about ¾ full.
Bake for 18–22 minutes, or until the muffins are set and lightly golden on top.
Cool and store: I let them cool in the tin for about 5 minutes before removing. Then I store them in the fridge or freezer depending on my needs.
Servings and timing
This recipe makes 12 muffins and takes about 25–30 minutes from start to finish. Each muffin serves one, so I often grab two for a filling breakfast or snack.
Variations
Dairy-free: I skip the feta or use a plant-based cheese alternative.
Add herbs: I sometimes mix in chopped dill, parsley, or basil for a fresh twist.
Low-fat version: I use a mix of whole eggs and egg whites or just egg whites to cut down on fat while keeping protein high.
Veggie-loaded: I add chopped bell peppers, mushrooms, or tomatoes for extra nutrients.
Meaty twist: A bit of crumbled cooked turkey sausage or bacon adds savory depth when I want something heartier.
Storage/Reheating
I store these egg muffins in an airtight container in the refrigerator for up to 5 days. For longer storage, I freeze them for up to 2 months.
To reheat, I pop 1–2 muffins in the microwave for 20–30 seconds, or warm them in the oven at 350°F for 5–8 minutes. They taste just as fresh as the day I made them.
FAQs
How do I prevent egg muffins from sticking to the tin?
I always grease the muffin tin well with cooking spray or olive oil. Silicone muffin cups are also a great solution if sticking is a recurring issue.
Can I make these muffins ahead of time?
Yes, I often make a batch on Sunday and enjoy them throughout the week. They keep well in the fridge or freezer.
Are these muffins suitable for a keto diet?
They’re naturally low in carbs, especially if I skip the milk or use unsweetened almond milk. Just make sure any add-ins are keto-friendly.
Can I use frozen spinach instead of fresh?
I can, but I always make sure to thaw and squeeze out all excess moisture before adding it to the recipe to avoid soggy muffins.
What’s the best way to freeze and thaw these?
I freeze the cooled muffins in a zip-top bag or airtight container. To thaw, I either leave them in the fridge overnight or microwave straight from frozen.
Conclusion
These quick and healthy egg muffins with spinach and feta have become a staple in my kitchen. They’re simple, nutritious, and endlessly adaptable based on my mood or the contents of my fridge. Whether I need a portable breakfast, a snack, or a protein-packed addition to my lunch, they never disappoint.
Recipe:
Quick & Healthy Egg Muffins with Spinach & Feta
- Total Time: 30 minutes
- Yield: 12 muffins
- Diet: Gluten Free
Description
These quick and healthy egg muffins with spinach and feta are protein-packed, low-carb, and perfect for meal prep. Great for breakfast or snacks, they’re easy to make, gluten-free, and highly customizable.
Ingredients
8 large eggs
¼ cup milk (dairy or non-dairy)
1 cup fresh spinach, chopped
½ cup crumbled feta cheese
¼ cup diced red onion (or green onion)
½ teaspoon salt
¼ teaspoon black pepper
Optional additions: diced tomatoes, bell peppers, mushrooms, or cooked bacon/turkey sausage
Instructions
- Preheat the oven to 375°F (190°C) and grease a 12-cup muffin tin with cooking spray or olive oil.
- Optional: Sauté the chopped spinach in a pan with a small drizzle of olive oil to remove moisture and enhance flavor.
- In a large bowl, whisk the eggs with milk, salt, and pepper until well combined.
- Evenly distribute the spinach, feta, and diced onion into each muffin cup, then pour the egg mixture on top, filling each about ¾ full.
- Bake for 18–22 minutes, or until the muffins are set and lightly golden on top.
- Let the muffins cool in the tin for about 5 minutes before removing. Store in the fridge or freezer as needed.
Notes
Grease the muffin tin well or use silicone muffin cups to prevent sticking.
Use thawed and drained frozen spinach if fresh is unavailable.
Customize with different veggies, meats, or herbs based on what you have.
Can be stored in the fridge for 5 days or frozen for up to 2 months.
Reheat in the microwave for 20–30 seconds or in the oven at 350°F for 5–8 minutes.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 90
- Sugar: 0.5g
- Sodium: 180mg
- Fat: 6g
- Saturated Fat: 2.5g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 1g
- Fiber: 0g
- Protein: 7g
- Cholesterol: 140mg
