Name: Quick & Healthy Egg Muffins with Spinach and Feta
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: American
Ingredients: 8 large eggs; 1 cup fresh spinach, chopped; 1/2 cup feta cheese, crumbled; 1/4 cup milk (dairy or non-dairy); 1/2 tsp salt; 1/4 tsp black pepper; Olive oil or cooking spray; Optional: 1/2 cup cherry tomatoes, diced onions, bell peppers, or fresh herbs

Jump to Recipe·Leave a Review

Quick & Healthy Egg Muffins with Spinach and Feta are my go-to solution for busy mornings. Packed with protein, full of flavor, and easy to make ahead, these little egg cups are perfect for a grab-and-go breakfast or a light lunch. I love how they’re simple, satisfying, and customizable to whatever I have in the fridge.

Why You’ll Love This Recipe

I love this recipe because it takes less than 30 minutes to prepare and keeps me full for hours. The combination of fluffy eggs, leafy spinach, and tangy feta is fresh and flavorful. Plus, they’re low in carbs, high in protein, and ideal for meal prep. Whether I eat them warm or cold, they always hit the spot.

ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Eggs
Fresh spinach, chopped
Feta cheese, crumbled
Milk (dairy or non-dairy)
Salt
Black pepper
Olive oil or cooking spray
Optional: cherry tomatoes, diced onions, bell peppers, fresh herbs

directions

I preheat the oven to 350°F (175°C) and lightly grease a 12-cup muffin tin with oil or spray.
In a skillet, I sauté the chopped spinach in a touch of olive oil until wilted, then set it aside to cool slightly.
In a mixing bowl, I whisk the eggs with milk, salt, and pepper until smooth.
I divide the sautéed spinach evenly among the muffin cups and sprinkle in the crumbled feta.
I pour the egg mixture over the spinach and feta, filling each cup about 3/4 full.
I bake for 18–22 minutes, or until the egg muffins are set and lightly golden on top.
I let them cool in the pan for a few minutes before removing them with a butter knife or offset spatula.

Servings and timing

This recipe makes 12 muffins, which serves about 4–6 people depending on portion size. Prep takes around 10 minutes, and baking takes 20 minutes, so I usually have them ready in about 30 minutes total.

Variations

Sometimes I add chopped sun-dried tomatoes, olives, or fresh herbs like dill or parsley for extra flavor. If I want to switch up the cheese, goat cheese or shredded mozzarella works great. I also use kale or arugula when I don’t have spinach on hand.

storage/reheating

I store the muffins in an airtight container in the refrigerator for up to 5 days. They’re great cold, but I usually reheat them in the microwave for 20–30 seconds. I also freeze them—just wrap each muffin individually and thaw in the fridge or microwave before eating.

FAQs

Can I use frozen spinach?

Yes, I use frozen spinach when I’m in a pinch. I thaw it completely and squeeze out the excess moisture before adding it to the muffin cups.

How do I keep the muffins from sticking?

I always grease the muffin tin well or use silicone liners. Letting them cool for a few minutes also helps them release more easily.

Can I make them dairy-free?

Yes, I use a non-dairy milk like almond or oat milk and skip the cheese or use a plant-based feta substitute.

What’s the best way to meal prep with these?

I make a batch on Sunday, store them in the fridge, and grab a couple each morning. They’re great with fruit or toast on the side.

Can I eat them cold?

Absolutely. They’re just as good cold as they are warm, which makes them perfect for on-the-go meals.

Conclusion

Quick & Healthy Egg Muffins with Spinach and Feta are a simple yet powerful way to start the day. I love how they’re loaded with nutrition, easy to prep ahead, and flexible enough for endless variations. Whether I’m rushing out the door or enjoying a calm breakfast, they make healthy eating totally effortless.