Baked Spinach and Feta Egg Cups
Fluffy baked egg cups loaded with sautéed spinach and salty feta cheese. These grab-and-go breakfast treats are perfect for meal prep and reheat beautifully all week long.
For 4 servings
- prep · ~2 min
Preheat oven and prepare the muffin tin.
1.Preheat the oven to 180°C (350°F).2.Lightly grease all 12 cups of a muffin tin with oil or use paper liners.TIPPaper liners make cleanup and removal easier, especially if serving kids. - saute · ~7 min
Sauté the spinach and aromatics.
1.Heat olive oil in a pan over medium heat.2.Add diced onion and cook until soft and translucent (3-4 min).3.Add minced garlic and sauté until fragrant (30 sec).4.Add chopped spinach and cook until just wilted (2 min).5.Remove from heat and let cool slightly.TIPDon't overcook the spinach — it will cook more in the oven. Just wilt it. - mix · ~2 min
Whisk the egg mixture.
1.Crack all 10 eggs into a large mixing bowl.2.Add milk, salt, and black pepper.3.Whisk vigorously until well combined and slightly frothy (1 min). - assemble · ~3 min
Fill the muffin cups.
1.Divide the sautéed spinach mixture evenly among the 12 muffin cups.2.Sprinkle crumbled feta cheese evenly over the spinach in each cup.3.Pour the whisked egg mixture over each cup, filling to just below the rim.4.Give each cup a gentle stir with a fork to distribute everything evenly.TIPFill cups only 3/4 full — eggs puff up while baking and can overflow. - bake · ~18 min
Bake until puffed and set.
1.Place the muffin tin in the preheated oven.2.Bake for 16-18 minutes until the tops are puffed and lightly golden.3.Check doneness by inserting a toothpick in the center — it should come out clean.4.Remove from oven and let cool in the pan for 5 minutes.TIPEgg cups will deflate slightly as they cool — that's completely normal. - serve
Serve warm or cool for meal prep.
Run a butter knife around the edges to loosen, then lift out each egg cup. Serve 3 per person while warm, or cool completely on a wire rack before refrigerating for meal prep.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Wring out the sautéed spinach in a clean towel to remove excess moisture and prevent soggy egg cups.
- 2For evenly filled cups, use a 1/4-cup measure to portion the whisked eggs into each muffin cup.
- 3Let the cooled egg cups firm up in the fridge for 30 minutes before wrapping for meal prep — they hold together better.
- 4Reheat refrigerated egg cups in a 350°F oven for 5-7 minutes, or microwave on high for 45 seconds.
- 5If using paper liners, lightly spray them with oil to prevent sticking, as eggs can cling to ungreased paper.
- 6For a cleaner release, let the egg cups rest in the tin for a full 5 minutes after baking before removing.
Adapt it for your goals.
High-protein
Swap 2 whole eggs for 4 extra egg whites (from 2 whole eggs + whites of 2 more) to boost protein content and lower fat — ideal for post-workout breakfasts.
jainJain
Replace onion and garlic with 1/4 cup finely chopped green bell pepper and 1/4 teaspoon asafoetida; skip the onion/garlic to comply with Jain dietary restrictions.
dairy freeDairy-free
Omit the feta cheese and milk; add 1/4 cup nutritional yeast for a cheesy flavor and 2 tablespoons of dairy-free milk — perfect for lactose-intolerant diners.
mediterranean herbMediterranean-herb
Fold in 1 tablespoon each of chopped fresh dill and mint with the spinach for a bright, herbaceous twist that pairs beautifully with the feta.
Why this is on our healthy list.
Rich in B-Vitamins
Eggs provide a solid dose of B12 and choline, which support energy metabolism and brain health — especially valuable in a grab-and-go breakfast.
High in Antioxidants
Spinach is packed with lutein and zeaxanthin, antioxidants that help protect eye health when eaten regularly.
Bone-Supporting Calcium
Feta cheese contributes a moderate amount of calcium, important for maintaining strong bones and teeth.
Low-Carb and Keto-Friendly
With roughly 1-2 grams of net carbs per egg cup, this recipe fits easily into low-carb and ketogenic eating patterns.
Frequently asked questions
Yes, but thaw and squeeze it dry first — frozen spinach holds a lot of water, which can make the egg cups soggy.
