These spinach feta egg muffins are the meal-prepper's best friend: bake a batch on Sunday and grab two each morning for a warm, high-protein breakfast on the go. They're fluffy, savory, and loaded with greens, with salty pops of feta in every bite.
Naturally low-carb and gluten-free, they reheat in under a minute and travel well — no fork required.
Why you'll love this recipe
- High protein. About 6 grams per muffin to keep you full.
- Meal-prep hero. Make 12 at once for the whole week.
- Grab-and-go. Portable, low-carb, and reheatable.
Tips for the best results
Sauté the spinach first to remove excess water, or your muffins will turn soggy. Grease the tin generously (or use silicone liners) so they release cleanly. And don't overfill — leave a little room because they puff as they bake.
Spinach Feta Egg Muffins
Fluffy, high-protein baked egg muffins with spinach and feta — perfect for meal prep.
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Ingredients
- 10 large eggs
- 1/4 cup milk
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tbsp olive oil
- 4 cups fresh spinach, chopped
- 3 green onions, sliced
- 3/4 cup crumbled feta
- 1/4 tsp garlic powder
Instructions
- Step 1. Preheat the oven to 375°F (190°C) and grease a 12-cup muffin tin well.
- Step 2. Heat the olive oil in a skillet over medium heat and cook the spinach and green onions until wilted and any liquid evaporates, about 3 minutes. Let cool slightly.
- Step 3. In a large bowl, whisk the eggs, milk, salt, pepper, and garlic powder.
- Step 4. Divide the spinach mixture and feta among the muffin cups, then pour the egg mixture over to fill each about three-quarters full.
- Step 5. Bake 18-22 minutes until puffed and set in the center. Cool 5 minutes, then run a knife around the edges to release.
Make it your own
Swap feta for cheddar or goat cheese, add diced bell pepper, cooked bacon, or sun-dried tomatoes, or stir in a pinch of red pepper flakes. Use just egg whites for an even leaner version (use about 16 whites).
Frequently asked questions
How do I store them? Refrigerate up to 4 days in an airtight container, or freeze up to 2 months.
How do I reheat them? Microwave for 30-45 seconds from the fridge, or about 1 minute from frozen.
Why did mine deflate? Egg muffins puff in the oven and settle as they cool — that's normal. Sautéing the veg first helps them hold their shape.
