Savory spinach, feta, and sun-dried tomato egg muffins are one of my favorite ways to start the day. They’re full of flavor, easy to prep, and perfect for busy mornings when I need something quick, healthy, and satisfying. With their creamy eggs, tangy sun-dried tomatoes, salty feta, and vibrant spinach, these little muffins are a delicious and protein-packed breakfast option I can grab and go.
Why You’ll Love This Recipe
I love these egg muffins because they’re simple to make and great for meal prep. I bake a batch early in the week and have breakfast ready to reheat in seconds. They’re naturally low-carb, packed with protein, and super versatile. Whether I eat them warm out of the oven or cold straight from the fridge, they always taste amazing. Plus, the combination of spinach, feta, and sun-dried tomatoes is so savory and satisfying.
Ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
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Eggs
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Milk or cream (for fluffier texture)
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Fresh spinach, chopped
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Sun-dried tomatoes, chopped (oil-packed or dried)
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Feta cheese, crumbled
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Salt
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Black pepper
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Olive oil (if sautéing spinach or using dried tomatoes)
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Optional: onion or garlic powder, chopped green onions, red pepper flakes
Directions
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I preheat the oven to 350°F (175°C) and grease a muffin tin or line it with silicone baking cups.
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If I’m using fresh spinach, I sauté it quickly in a little olive oil until wilted and let it cool slightly.
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In a mixing bowl, I whisk the eggs with milk, salt, pepper, and any extra seasonings I’m using.
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I fold in the spinach, chopped sun-dried tomatoes, and crumbled feta.
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I pour the mixture evenly into the prepared muffin cups, filling each about ¾ full.
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I bake for 18–22 minutes, or until the egg muffins are puffed and just set in the center.
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I let them cool for a few minutes before removing them from the tin, then serve or store for later.
Servings and timing
This recipe makes 10–12 egg muffins.
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Variations
Sometimes I add cooked sausage for extra protein. I’ve also tried them with chopped bell peppers, mushrooms, or fresh herbs like dill or parsley. If I’m in the mood for spice, I sprinkle in a little cayenne or hot sauce. For a dairy-free version, I skip the feta or use a plant-based cheese.
storage/reheating
I store the egg muffins in an airtight container in the fridge for up to 5 days. To reheat, I microwave them for 20–30 seconds. They also freeze well—once cooled, I wrap them individually and freeze for up to 2 months. When I want one, I thaw it overnight or microwave straight from frozen.
FAQs
Can I use frozen spinach?
Yes, I thaw and squeeze out the excess water before adding it to the egg mixture. It works just as well as fresh.
How do I prevent the muffins from sticking?
I use nonstick spray, silicone muffin liners, or a nonstick pan. Letting them cool slightly also helps them release more easily.
Can I make these without dairy?
Yes, I skip the cheese or use a dairy-free alternative, and use non-dairy milk if I want to keep them fully dairy-free.
Are these good for kids?
Definitely. The mild flavor and fun muffin shape make them great for kids, and I sometimes add a little shredded cheddar if feta is too strong.
Can I serve them cold?
Yes, they’re just as good cold from the fridge, especially for a quick snack or packed breakfast.
Conclusion
Savory spinach, feta, and sun-dried tomato egg muffins are a flavorful, protein-packed way to make breakfast easy and enjoyable. Whether I’m meal prepping for the week or feeding a crowd, these muffins are a reliable go-to that I can always count on. They’re tasty, portable, and endlessly customizable—making them the perfect breakfast companion for busy mornings or relaxed brunches.
Print
Savory Spinach, Feta, and Sun-Dried Tomato Egg Muffins for a Perfect Breakfast
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 10–12 egg muffins
- Category: Breakfast
- Method: Baking
- Cuisine: Mediterranean
Description
Savory spinach, feta, and sun-dried tomato egg muffins are protein-packed breakfast bites filled with tangy tomatoes, salty feta, and vibrant spinach. They’re easy to make, great for meal prep, and perfect for on-the-go mornings.
Ingredients
- 8 large eggs
- 1/4 cup milk or cream
- 1 cup fresh spinach, chopped (or 1/2 cup thawed frozen spinach, squeezed dry)
- 1/3 cup sun-dried tomatoes, chopped (oil-packed or rehydrated dried)
- 1/2 cup feta cheese, crumbled
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 teaspoon olive oil (if sautéing spinach)
- Optional: 1/4 teaspoon onion powder, garlic powder, or red pepper flakes
Instructions
- Preheat oven to 350°F (175°C) and grease a muffin tin or line with silicone baking cups.
- If using fresh spinach, sauté in olive oil until wilted, then let cool slightly.
- In a large bowl, whisk together eggs, milk or cream, salt, pepper, and any optional seasonings.
- Fold in chopped spinach, sun-dried tomatoes, and crumbled feta cheese.
- Pour the mixture evenly into 10–12 muffin cups, filling each about 3/4 full.
- Bake for 18–22 minutes, until the muffins are puffed and set in the center.
- Let cool for a few minutes before removing from the muffin tin. Serve warm or store for later.
Notes
- Add cooked sausage, or chopped vegetables like bell peppers or mushrooms for variety.
- Use silicone muffin liners or nonstick spray to prevent sticking.
- Skip the feta or use plant-based cheese for a dairy-free option.
- Freeze cooled muffins individually for up to 2 months and reheat as needed.
- Serve warm or cold—both are delicious!
Nutrition
- Serving Size: 1 egg muffin
- Calories: 90
- Sugar: 1g
- Sodium: 180mg
- Fat: 6g
- Saturated Fat: 2.5g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 6g
- Cholesterol: 125mg
