Spinach and Feta Egg Muffins

These Spinach and Feta Egg Muffins are fluffy, cheesy, and packed with nutritious spinach and savory feta. They’re perfect for a quick breakfast, meal prep, or a protein-rich snack. Easy to make, naturally low-carb, and delicious served warm or cold!
📝 Ingredients
Makes: 12 egg muffins
Prep Time: 10 minutes
Cook Time: 18–22 minutes
Total Time: 30–32 minutes
– 8 large eggs
– ¼ cup milk (dairy or unsweetened almond milk)
– 1 cup fresh spinach, chopped
– ½ cup crumbled feta cheese
– ¼ cup shredded mozzarella cheese (optional)
– ¼ cup finely diced onion
– 1 tablespoon olive oil
– ¼ teaspoon garlic powder
– ¼ teaspoon black pepper
– ¼ teaspoon salt (adjust to taste)
– ¼ teaspoon dried oregano
– Cooking spray or butter for greasing the muffin tin
👩‍🍳 Instructions
Step 1: Prepare the oven

Preheat your oven to 375°F (190°C). Lightly grease a 12-cup muffin tin with cooking spray or butter.

Step 2: Prepare the spinach

Heat olive oil in a skillet over medium heat. Add the chopped onion and cook for 2–3 minutes until softened. Add spinach and cook for another 1–2 minutes until wilted. Remove from heat and allow to cool slightly.

Step 3: Whisk the eggs

In a large mixing bowl, whisk together eggs, milk, garlic powder, black pepper, salt, and oregano until well combined.

Step 4: Add the fillings

Stir the cooked spinach and onion into the egg mixture. Gently fold in the crumbled feta and mozzarella cheese.

Step 5: Fill the muffin cups

Divide the mixture evenly among the 12 prepared muffin cups, filling each approximately ¾ full.

Step 6: Bake

Bake for 18–22 minutes, or until the egg muffins are puffed, set in the center, and lightly golden around the edges.

Step 7: Cool and serve

Allow the muffins to cool for 5 minutes before gently removing them from the pan. Serve warm and enjoy!
⭐ Tips for Perfect Egg Muffins
– Squeeze excess moisture from cooked spinach to prevent watery muffins.
– Don’t overfill the muffin cups because eggs puff up while baking.
– Use room-temperature eggs for a more even texture.
– Crumble feta into small pieces so every bite gets a little cheese.
– Let muffins rest before removing them to prevent breaking.
– Use a silicone muffin pan for easier removal.
🥜 All Nut Information & Allergens
Are these egg muffins nut-free?

Yes! The basic recipe contains no nuts or peanuts.
Ingredient Nut information
Eggs Naturally nut-free
Spinach Naturally nut-free
Feta cheese Naturally nut-free
Mozzarella Naturally nut-free
Milk Nut-free
Olive oil Nut-free
Almond milk Contains almonds (tree nuts)

Allergen information:
– Contains eggs.
– Contains dairy (feta, milk, mozzarella).
– Naturally gluten-free when using certified gluten-free ingredients.
– Nut-free if made with regular dairy milk instead of almond milk.
Always check ingredient labels for possible cross-contamination if cooking for someone with allergies.
📊 Nutrition Information
Estimated per muffin, based on 12 servings and including feta and milk, without optional mozzarella.
Nutrient Amount
Calories 85 kcal
Protein 6.5 g
Total Fat 5.8 g
Carbohydrates 1.3 g
Fiber 0.2 g
Net Carbs 1.1 g
Sugar 0.7 g

Nutrition values vary depending on ingredient brands and portion sizes.
❓ Frequently Asked Questions (Q&A)
Q1: Can I make these egg muffins ahead of time?

Absolutely! Prepare them ahead and store them in the refrigerator for quick breakfasts throughout the week.

Q2: How long do they last in the refrigerator?

Store in an airtight container for up to 4 days at 40°F (4°C) or below.

Q3: Can I freeze spinach and feta egg muffins?

Yes! Let them cool completely, wrap individually, and freeze for up to 2–3 months for best quality.

Q4: How do I reheat them?

Microwave refrigerated muffins for 20–30 seconds. Frozen muffins may need 60–90 seconds, depending on your microwave.

Q5: Can I use frozen spinach?

Yes! Thaw completely and squeeze out as much water as possible before adding it to the eggs.

Q6: Can I make this recipe without milk?

Yes! Simply leave out the milk or replace it with a little water. The muffins will still turn out delicious.

Q7: Can I add other vegetables?

Definitely! Mushrooms, bell peppers, zucchini, broccoli, and tomatoes are excellent additions. Cook vegetables with high water content first.

Q8: Are these egg muffins keto-friendly?

Yes! They are naturally low in carbohydrates and can fit into many keto and low-carb meal plans.

Q9: Why did my egg muffins deflate?

Egg muffins naturally puff up in the oven and settle as they cool. This is completely normal.

Q10: Can I make them without feta cheese?

Of course! Substitute cheddar, goat cheese, mozzarella, or your favorite dairy-free cheese.
❤️ Serving Suggestions
– Serve with sliced avocado.
– Pair with fresh berries or strawberries.
– Enjoy alongside whole-grain toast.
– Add a side of Greek yogurt.
– Serve with fresh cucumber and tomato salad.
These Spinach and Feta Egg Muffins are an easy, delicious way to make breakfast ahead! Fluffy eggs, tender spinach, and creamy feta make every bite satisfying. Perfect for busy mornings, healthy meal prep, and anytime snacking! 🥚💚