A warm bite of sunshine: Egg Muffins with Spinach and Feta
Imagine the scent of warm eggs, a whisper of olive oil, the tangy saltiness of feta, and the bright, green freshness of spinach greeting you as you open the oven. Each muffin yields a tender, slightly golden edge and a creamy, herb-kissed interior — a satisfying contrast of silky egg, crumbly cheese, and little pops of sweet bell pepper. It’s a recipe that comforts and fuels: nostalgic enough to pull you into slow, cozy mornings and efficient enough to serve a crowd during brunch, pack into lunchboxes, or stash in the freezer for hurried weekdays.
These egg muffins are perfect when you want something wholesome and savory without the fuss. They shine for busy weekday breakfasts, leisurely weekend brunches, holiday brunch spreads, and even as protein-rich snacks for post-workout refueling. If you like meals that travel well, try them alongside a warm grain bowl or a vegetable side — for more spinach-and-feta inspiration, check out this creamy option Creamy Gnocchi with Spinach and Feta.
At a glance
- Prep Time: 10 minutes
- Cook Time: 18–20 minutes
- Total Time: 28–30 minutes
- Servings: 6 muffins (serves 6 as individual portions; serves 3–4 as part of a larger breakfast)
- Difficulty Level: Easy
Nutrition Highlights
Nutrition estimates per serving (1 muffin). Values are approximate and calculated using USDA FoodData Central entries and cross-checked with authoritative health resources (Mayo Clinic). These figures are for guidance; variations in brands and portion sizes will change totals.
- Calories: ~110 kcal
- Protein: ~8 g
- Total Fat: ~7.5 g
- Saturated Fat: ~3.5 g
- Carbohydrates: ~2 g
- Fiber: ~0.4 g
- Sugars: ~1.5 g
- Cholesterol: ~186 mg
- Sodium: ~210 mg
Notes on these numbers: the protein and fat come primarily from the eggs and feta, while carbs remain very low, making these muffins suitable for low-carb or moderate-calorie meal plans. If you’re watching sodium, choose a reduced-sodium feta or rinse and pat the cheese to remove some brine.
Why You’ll Love It
- Flavor & texture: Tangy feta and earthy spinach create a classic Mediterranean flavor profile, while the eggs provide a comforting, custardy base. The bell pepper adds a touch of sweetness and bite.
- Ease: Minimal ingredients, one bowl, and a muffin tin make this a fast, low-fuss recipe that yields great results every time.
- Health benefits: High in protein and rich in vitamins from spinach (A, K, folate), these muffins help keep you full and support morning energy.
- Versatile: Serve hot or cold, as a meal or a portable snack. They’re easily customized to fit dietary preferences.
- Social & seasonal: Great for family breakfasts, brunch parties, or holiday morning spreads — they’re finger-friendly and festive when topped with herbs.
How to Make Egg Muffins with Spinach and Feta
Ingredients
- 6 large eggs
- 1 cup fresh spinach, chopped (packed)
- 1/2 cup feta cheese, crumbled (about 75 g)
- 1/4 cup diced bell pepper (any color)
- 1/4 cup diced onion
- Salt and pepper to taste
- Olive oil spray or cooking oil (for greasing the muffin tin)
Optional ingredients and substitutions
- Use 8 egg whites + 2 whole eggs for a lighter, lower-cholesterol version.
- Substitute goat cheese or ricotta for a milder flavor.
- Add 1–2 tbsp chopped fresh herbs (dill, parsley, or chives).
- For dairy-free: try crumbled firm tofu seasoned with nutritional yeast and turmeric (note: texture changes).
- To make them heartier: add 1/4 cup cooked quinoa or cooked diced potatoes.
Directions
- Preheat the oven to 350°F (175°C).
- In a mixing bowl, whisk the eggs until blended; season with salt and pepper.
- Stir in the chopped spinach, crumbled feta, diced bell pepper, and diced onion until evenly combined. Avoid overmixing — you want the ingredients distributed, not whipped.
- Spray a muffin tin with olive oil or lightly grease each cup. Optionally, line cups with silicone liners for easier removal.
- Pour the egg mixture into the muffin tin, filling each cup about 2/3 full. (The muffins will puff slightly as they bake.)
- Bake for 18–20 minutes, or until the egg muffins are set and lightly golden at the edges. A toothpick inserted into the center should come out clean or with a slight moistness — avoid baking until completely dry.
- Let them cool for 3–5 minutes before removing from the tin. Enjoy warm or let cool completely and refrigerate.
Practical tips
- Squeeze excess water from spinach if using wilted or cooked spinach to avoid soggy muffins.
- If using a dark nonstick pan, reduce oven temperature by 25°F to prevent over-browning.
- Rotate the pan halfway through baking if your oven has hot spots.
- Don’t overbake — slightly tender centers mean the muffins will stay moist.
Best Pairings
- Morning pairings: Serve warm with a smear of avocado, a drizzle of olive oil, or a light smear of herb cream cheese. Enjoy alongside fresh fruit and a cup of coffee or tea.
- For brunch spreads: Place on a platter with smoked salmon, sliced tomatoes, olives, and crusty bread.
- Lunchbox ideas: Pack with a small container of mixed greens and a vinaigrette for a balanced meal. Try pairing with this creamy spinach-and-feta pasta option for a heartier plate: Creamy Gnocchi with Spinach and Feta.
- Snack mode: Eat chilled or microwaved for 20–30 seconds; great with hummus or a tzatziki dip.
Storing Leftovers
- Room temperature: Do not leave at room temperature for more than 2 hours (food safety — perishable eggs).
- Refrigeration: Store in an airtight container for up to 3–4 days. Reheat in the microwave for 30–45 seconds or in a 325°F oven for 8–10 minutes.
- Freezer: Wrap each muffin in plastic wrap and place in a sealed freezer bag or container for up to 2–3 months. Thaw in the fridge overnight and reheat as above. For best texture, reheat from frozen in a 350°F oven until warmed through (about 12–15 minutes).
Pro Tips & Tricks
- Texture control: For silkier muffins, whisk the eggs until homogenous but avoid vigorous aeration; too many bubbles can make them spongy.
- Cheese choice: Full-fat feta yields creamier texture and richer flavor; adjust salt accordingly.
- Moisture management: If your vegetables are especially wet, sauté the onions and peppers briefly to reduce moisture and concentrate flavor before adding.
- Doneness cue: Muffins should be set around the edges and slightly jiggly in the center — they’ll finish cooking from residual heat. Overbaking causes dryness.
- Pan tips: Silicone liners or nonstick spray make removal painless. If using paper liners, grease them well.
Creative Twists
- Mediterranean Boost: Add chopped sun-dried tomatoes, kalamata olives, and a sprinkle of oregano for a bolder flavor.
- Southwest Style: Swap feta for pepper jack, add corn kernels, chopped cilantro, and a pinch of cumin and chili powder. Top with salsa and avocado.
- Low-Fat / Lower-Cholesterol: Use 4 whole eggs + 4 egg whites, reduced-fat feta or ricotta.
- Vegan alternative: Make chickpea-flour “egg” muffins — whisk 1 cup chickpea flour with 1 cup water, add a pinch of kala namak (for eggy sulfur notes), spinach, sautéed veggies, and bake similarly (texture differs but flavor is excellent).
- Add-ins for heartiness: Stir in 1/4 cup cooked, crumbled turkey sausage or cooked quinoa for extra protein and texture.
All Your Questions Answered
Q: Can I make these ahead for the week?
A: Yes — refrigerate in an airtight container for up to 4 days or freeze for up to 2–3 months. Reheat before serving.
Q: How do I avoid soggy muffins?
A: Squeeze excess liquid from wilted spinach, sauté or drain wet vegetables first, and avoid overfilling cups.
Q: Can I double the recipe?
A: Absolutely. Use two muffin tins or bake in batches. If doubling, monitor oven space and rotation for even baking.
Q: Can I use frozen spinach?
A: Thaw and squeeze out as much water as possible; fresh is preferred for texture and color.
Q: Are these gluten-free?
A: Yes — as written they contain no gluten. Ensure any additional mix-ins (sausages, toppings) are gluten-free.
Conclusion
If you’re searching for a simple, flavorful, and flexible recipe that bridges busy mornings and gracious brunches, these Spinach and Feta Egg Muffins are a reliable go-to. They capture savory comfort with bright, fresh notes and adapt easily to your pantry and dietary needs. Try the recipe, share photos or tweaks with our community, and let us know your favorite variations — we love seeing how readers make it their own.
For more ideas that pair spinach and feta in comforting meals, see this take on spinach egg muffins by Stephanie Kay: Spinach Egg Muffins with Feta Cheese – Stephanie Kay Nutrition, and another delicious recipe to explore at Kalejunkie: Spinach Feta Egg Muffins – Kalejunkie.
Print
Egg Muffins with Spinach and Feta
- Total Time: 30 minutes
- Yield: 6 muffins 1x
- Diet: Low Carb, Gluten Free
Description
A warm bite of sunshine, these egg muffins combine creamy eggs, tangy feta, and fresh spinach for a nutritious breakfast or snack.
Ingredients
- 6 large eggs
- 1 cup fresh spinach, chopped (packed)
- 1/2 cup feta cheese, crumbled (about 75 g)
- 1/4 cup diced bell pepper (any color)
- 1/4 cup diced onion
- Salt and pepper to taste
- Olive oil spray or cooking oil (for greasing the muffin tin)
Instructions
- Preheat the oven to 350°F (175°C).
- In a mixing bowl, whisk the eggs until blended; season with salt and pepper.
- Stir in the chopped spinach, crumbled feta, diced bell pepper, and diced onion until evenly combined.
- Spray a muffin tin with olive oil or lightly grease each cup.
- Pour the egg mixture into the muffin tin, filling each cup about 2/3 full.
- Bake for 18–20 minutes, or until the egg muffins are set and lightly golden at the edges.
- Let them cool for 3–5 minutes before removing from the tin. Enjoy warm or let cool completely and refrigerate.
Notes
For a lighter version, use 8 egg whites + 2 whole eggs. If you’re watching sodium, choose reduced-sodium feta.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 muffin
- Calories: 110
- Sugar: 1.5g
- Sodium: 210mg
- Fat: 7.5g
- Saturated Fat: 3.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0.4g
- Protein: 8g
- Cholesterol: 186mg
