These delicious egg muffin cups are fluffy, cheesy, protein-packed, and full of Mediterranean flavor! Made with fresh spinach, creamy feta, and sweet sun-dried tomatoes, they’re perfect for a quick breakfast, healthy snack, or easy meal prep.

Spinach, Feta & Sun-Dried Tomato Egg Muffin Cups

Prep Time: 10 minutes
Cook Time: 18–22 minutes
Total Time: 30 minutes
Servings: 12 egg muffins

Ingredients

• 8 large eggs
• ¼ cup milk
• ½ cup crumbled feta cheese
• ½ cup shredded mozzarella cheese
• 1 cup fresh spinach, chopped
• ⅓ cup sun-dried tomatoes, drained and chopped
• 2 tablespoons grated Parmesan cheese
• 1 clove garlic, minced
• ¼ teaspoon black pepper
• ¼ teaspoon salt (adjust to taste)
• ¼ teaspoon dried oregano
• ½ teaspoon onion powder
• 1 teaspoon olive oil or cooking spray
• Fresh basil or parsley for garnish (optional)

Instructions

1. Preheat the oven

Preheat oven to 375°F (190°C). Grease a 12-cup muffin tin generously with cooking spray or olive oil.

2. Prepare the vegetables

Heat olive oil in a small skillet. Add chopped spinach and garlic. Cook for 1–2 minutes until spinach wilts. Allow to cool slightly.

Drain and chop the sun-dried tomatoes.

3. Prepare the egg mixture

In a large bowl, whisk together eggs and milk until light and combined.

Add black pepper, salt, oregano, and onion powder.

4. Add the cheese

Stir in feta, mozzarella, and Parmesan cheese.

Fold in the cooked spinach, garlic, and chopped sun-dried tomatoes.

5. Fill the muffin cups

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

Sprinkle a little extra feta on top if desired.

6. Bake

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

7. Cool and serve

Allow the muffins to cool for 5 minutes before gently removing them from the pan.

Garnish with fresh basil or parsley and serve warm!

Nutrition Information (Estimated Per Muffin)

• Calories: 105
• Protein: 8 g
• Total Carbohydrates: 2 g
• Fiber: 0.5 g
• Net Carbs: 1.5 g
• Fat: 7 g
• Sugar: 1 g

Nutrition values are estimates and depend on ingredient brands and portion sizes.

Nut Information

• Almonds: Not required.
• Almond flour: Not required.
• Walnuts: Not required.
• Pecans: Not required.
• Cashews: Not required.
• Peanuts: Not required.
• Pistachios: Not required.

Nut Allergy Information: This recipe is naturally nut-free when made with suitable ingredients. Check all packaged ingredients for possible nut cross-contact.

Helpful Tips

• Grease the muffin tin well to prevent sticking.
• Don’t overfill the muffin cups because eggs expand while baking.
• Drain sun-dried tomatoes to avoid excess oil.
• Use fresh spinach for the best texture.
• Blend the eggs thoroughly for fluffy muffin cups.
• Let muffins rest before removing them from the pan.
• Add red pepper flakes for a little heat.

Storage Instructions

• Refrigerator: Store in an airtight container for up to 4 days.
• Freezer: Freeze individually for up to 2 months.
• Reheating: Microwave for 30–45 seconds or until heated through.
• Meal Prep: Make a batch on Sunday for quick breakfasts throughout the week.

Frequently Asked Questions (Q&A)

Q1: Are these egg muffin cups low-carb?
Yes! They contain very few carbohydrates and are suitable for many low-carb eating plans.

Q2: How much protein is in each muffin?
Approximately 8 grams of protein per muffin.

Q3: Can I use frozen spinach?
Yes! Thaw completely and squeeze out excess water before adding it.

Q4: Can I substitute feta cheese?
Yes. Goat cheese, ricotta, or cottage cheese can be used, although the flavor and texture will change.

Q5: Can I make these without milk?
Absolutely. Simply leave out the milk or use an unsweetened dairy-free alternative.

Q6: Why did my egg muffins deflate?
Egg muffins naturally shrink slightly as they cool. Avoid overbeating and overbaking to help maintain their texture.

Q7: Can I add bacon or chicken?
Yes! Cooked bacon, diced chicken, or turkey sausage makes a delicious addition.

Q8: Can I make these ahead of time?
Definitely! Bake them in advance and refrigerate for quick breakfasts.

Q9: How do I prevent sticking?
Use a well-greased nonstick muffin pan or silicone muffin liners.

Q10: Can I make this recipe dairy-free?
Yes. Use dairy-free milk and suitable dairy-free cheese alternatives.

Q11: Are these suitable for keto?
They are generally keto-friendly because they contain very few carbs. Check your individual ingredient labels.

Q12: What can I serve with egg muffin cups?
Enjoy with avocado, fresh fruit, cucumber salad, or whole-grain toast.

Q13: Can I eat them cold?
Yes! They taste delicious chilled and are convenient for packed breakfasts and snacks.

Final Note

These Spinach, Feta & Sun-Dried Tomato Egg Muffin Cups are the perfect combination of fluffy eggs, creamy cheese, tender spinach, and tangy sun-dried tomatoes. Easy to prepare, full of flavor, and ideal for busy mornings!