Spinach Feta Egg Muffins
Fluffy, protein-packed egg muffins studded with fresh spinach and salty feta cheese. These little Greek-inspired bites are perfect for meal prep — make a batch on Sunday and enjoy a warm, savory breakfast all week. Ready in under 30 minutes with just one bowl.
For 6 servings
- prep
Preheat oven and prepare the muffin tin.
1.Preheat oven to 180°C (350°F).2.Grease a 12-cup muffin tin lightly with olive oil. - saute · ~6 min
Sauté the vegetables.
1.Heat olive oil in a small pan over medium heat.2.Add chopped onion and cook until soft, about 3 minutes.3.Add bell pepper and cook for 2 more minutes.4.Add spinach and stir until just wilted, about 1 minute. Remove from heat.TIPDon't overcook the spinach — it will finish cooking in the oven. - mix · ~2 min
Mix the egg base.
1.Crack eggs into a large bowl and whisk well until frothy.2.Season with salt, black pepper, and dried oregano.3.Stir in the crumbled feta cheese.4.Fold in the sautéed vegetables until evenly distributed. - assemble
Fill the muffin cups.
Divide the egg mixture evenly among the 12 greased muffin cups, filling each about three-quarters full. The muffins puff up as they bake so leave a little room at the top.
- bake · ~18 min
Bake until golden and set.
Bake for 16–18 minutes, until the tops are lightly golden and a toothpick inserted in the center comes out clean. The muffins will puff up beautifully in the oven.
TIPOvens vary — check at 15 minutes. Over-baking makes them rubbery. - rest · ~3 min
Cool briefly before removing.
Let the muffins cool in the tin for 2–3 minutes. Run a butter knife around the edges and gently lift them out.
- serve
Serve warm or pack for later.
Enjoy warm straight from the oven, or cool completely and store in the refrigerator for up to 4 days. Reheat in the microwave for 30 seconds.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Whisk the eggs until frothy to incorporate air, giving the muffins a lighter, fluffier texture.
- 2Sauté the vegetables just until the spinach wilts — they will continue cooking in the oven, preventing a watery muffin.
- 3Fill each muffin cup only three-quarters full to allow the puffed tops to form without overflowing.
- 4Let the muffins rest in the tin for 2–3 minutes after baking; this helps them set and release more easily.
- 5For even baking, rotate the muffin tin halfway through the 16–18 minute bake time.
- 6Store cooled muffins in an airtight container in the fridge for up to 4 days; reheat in a microwave for 30 seconds or in a toaster oven.
Adapt it for your goals.
High-protein
Add 100 g of chopped cooked turkey bacon or diced ham to the egg mixture for extra protein and a smoky, savory punch — perfect for post-workout breakfasts.
low oil / dairy freeLow-oil / dairy-free
Skip the feta and use 2 tablespoons of nutritional yeast plus a pinch of salt for a cheesy, umami flavor; the muffins stay moist and eggy, making this option great for lactose-sensitive eaters.
Mediterranean herbMediterranean herb
Swap dried oregano for 1 teaspoon of za'atar and add 2 tablespoons of chopped sun-dried tomatoes — this gives the muffins a deeper, earthier Mediterranean profile.
Why this is on our healthy list.
Rich in Protein
Eggs provide high-quality complete protein, supporting muscle repair and keeping you full through the morning.
Good Source of Iron
Fresh spinach contributes non-heme iron, important for oxygen transport and energy levels.
Calcium from Feta
Feta cheese offers a moderate amount of calcium, essential for bone health, in a smaller, more concentrated portion.
Low in Carbohydrates
These egg muffins are naturally low in carbs, making them a suitable choice for low-carb or keto-friendly meal plans.
Frequently asked questions
Yes, but thaw it completely and squeeze out every drop of excess water before adding, otherwise the muffins will become soggy.
