Spinach & Feta Egg Muffins are a healthy, make-ahead breakfast you can grab on busy mornings. Packed with protein, veggies, and flavor, these muffin-tin eggs are perfect for meal prep, quick lunches, or even snack time. In this post, I’ll walk you through the simple recipe, storage tips, flavor variations, and all the little tricks to make them turn out just right—every time.

Check out this Sweet Potato and Spinach Bake if you love veggie-packed meal prep ideas too.

Spinach & Feta Egg Muffins

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• Author: Kristina
• Total Time: 35 minutes
• Yield: 12 muffins 1x
• Diet: Vegetarian

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Description

Spinach & Feta Egg Muffins are a healthy, make-ahead breakfast you can grab on busy mornings. Packed with protein, veggies, and flavor, these muffin-tin eggs are perfect for meal prep, quick lunches, or even snack time.

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Ingredients

Scale 1x2x3x

• 6 large eggs
• 1 cup chopped spinach (fresh or thawed frozen)
• 1/2 cup crumbled feta cheese
• 1/4 cup milk (dairy or non-dairy)
• 1/2 tsp salt
• 1/4 tsp pepper
• Optional: garlic powder, red pepper flakes

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Instructions

1. Preheat the oven to 350°F (175°C).
2. Grease a 12-cup muffin tin or line with silicone muffin cups.
3. Crack 6 eggs into a bowl. Add milk, salt, and pepper. Whisk until smooth.
4. Stir in spinach and feta. Add optional spices if using.
5. Pour the mixture evenly into the muffin cups, filling about 3/4 full.
6. Bake for 20–25 minutes until tops are set and lightly golden.
7. Cool in the tin for 5 minutes before removing.

Notes

Cool completely before storing. Store in the fridge for up to 4 days or freeze for up to 2 months. Reheat in the microwave for 20–30 seconds (or 60–90 seconds from frozen).

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Category: Breakfast
• Method: Baked
• Cuisine: American

Nutrition

• Serving Size: 1 muffin
• Calories: 110
• Sugar: 1g
• Sodium: 210mg
• Fat: 8g
• Saturated Fat: 3g
• Unsaturated Fat: 4g
• Trans Fat: 0g
• Carbohydrates: 1g
• Fiber: 0g
• Protein: 7g
• Cholesterol: 140mg

Keywords: spinach, feta, egg muffins, breakfast, meal prep

What Are Spinach & Feta Egg Muffins?

A Cozy, Portable Breakfast You’ll Actually Look Forward To

Spinach and Feta Egg Muffins are basically mini crustless quiches baked in a muffin tin. They’re soft, savory, and satisfying without feeling heavy. Think of them as the perfect mix between a frittata and a breakfast muffin—fluffy eggs, creamy feta, and tender spinach in every bite.

They’re gluten-free, low in carbs, and super versatile. Want to keep it vegetarian? You got it. Need to add a little protein with turkey or sausage? Totally doable. The beauty of this recipe is how adaptable it is.

Why Spinach and Feta Work So Well Together

There’s something magical about the combination of spinach and feta. The earthy, slightly bitter flavor of spinach is perfectly balanced by the creamy, tangy bite of feta cheese. Together, they bring both nutrition and bold taste to the muffins.

Spinach is loaded with vitamins like A and K, and it’s low in calories but high in fiber. Feta adds richness and just the right amount of salt without overpowering the dish. You get that “yum” factor, plus all the feel-good benefits of whole foods. And when baked into fluffy eggs? Breakfast goals.

Discover great ideas like this Mushroom and Spinach Crustless Quiche if you love simple, savory breakfasts!

Ingredients Breakdown for Spinach Feta Egg Muffins

What You’ll Need (And Why It Works)

The beauty of these Spinach & Feta Egg Muffins is in their simplicity. Every ingredient plays a role—not just in flavor, but in texture, nutrition, and how well they store.

Here’s what goes into each batch:

These ingredients are affordable, easy to find, and come together in just one bowl. The result? A fluffy, flavorful egg bite you can feel good about eating.

Learn more about Natural Mounjaro Recipe if you’re interested in meals that support healthy weight goals.

Optional Add-Ins to Customize Your Muffins

This recipe is super versatile. Here are a few ways to switch things up without messing with the balance:

• Veggies: Diced bell peppers, mushrooms, tomatoes, or shredded zucchini
• Herbs: Basil, dill, parsley, or chives for fresh flavor
• Cheese: Swap feta with goat cheese, cheddar, or even mozzarella
• Protein: Add cooked turkey sausage, bacon bits, or tofu crumbles

Customizing lets you keep the core idea of spinach and feta while tailoring it to your taste or fridge contents. Win-win!

Looking for inspiration? Try our Homemade Electrolyte Drink with Coconut Water to pair with your breakfast.

Step-by-Step Recipe for Spinach & Feta Egg Muffins

Simple Steps Anyone Can Follow

You don’t need fancy tools or special skills to make these egg muffins—just a bowl, a whisk, and a muffin tin. Here’s how I make them every time:

Step-by-Step Directions

1. Preheat the oven to 350°F (175°C).
2. Grease a 12-cup muffin tin or line with silicone muffin cups to prevent sticking.
3. Crack 6 large eggs into a medium bowl.
4. Add ¼ cup milk, ½ tsp salt, and ¼ tsp pepper. Whisk until smooth.
5. Stir in 1 cup chopped spinach and ½ cup crumbled feta.
6. If you’re using extras like garlic powder or red pepper flakes, add them now.
7. Pour mixture evenly into muffin cups, filling each about ¾ full.
8. Bake for 20–25 minutes, or until the tops are set and lightly golden.
9. Let them cool in the tin for 5 minutes, then gently remove.

And just like that—you’ve got 12 warm, fluffy, savory muffins ready for breakfast, lunchboxes, or late-night snacks.

Don’t miss our Broccoli Cheddar Crustless Quiche for another easy, wholesome bake!

Tips for Perfect Results Every Time

• Use a nonstick muffin pan or silicone liners for easy cleanup
• Don’t overmix—whisk until just blended
• Avoid overbaking—remove them as soon as the tops are firm
• Cool before storing—this prevents sogginess

Whether you’re making these on a Sunday for the week ahead or throwing them together on a busy morning, they bake beautifully and reheat like a dream.

Health Benefits of Spinach and Feta Egg Muffins

High-Protein, Low-Carb, and So Satisfying

These Spinach and Feta Egg Muffins aren’t just tasty—they’re packed with nutrients and perfect for many diets.

Let’s break it down:

According to Cleveland Clinic, spinach is one of the most nutritious foods you can eat—rich in antioxidants, iron, fiber, and plant compounds that support brain, eye, and heart health.
Source: Cleveland Clinic – Benefits of Spinach

Each muffin clocks in at around 100–120 calories depending on your add-ins. That’s a lot of flavor and nutrition in a small, easy-to-eat package.

Check out our Cottage Cheese Veggie Bake for another protein-packed vegetarian dish you can prep ahead.

Perfect for a Variety of Diets

These muffins fit seamlessly into:

• Low-carb or keto diets
• Gluten-free plans
• Vegetarian lifestyles
• Meal prep or portion control routines

Plus, they’re great for kids and picky eaters—just sneak in some extra veggies and call them “egg cupcakes!”

Storage and Meal Prep Tips

Make-Ahead Magic: Storing Egg Muffins the Right Way

One of my favorite things about these Spinach Feta Egg Muffins is how well they store. They’re made for busy mornings, meal prep Sundays, or just having a healthy option ready in the fridge.

How to Store in the Fridge

• Cool muffins completely before storing to avoid condensation.
• Place in an airtight container lined with paper towels to absorb moisture.
• Store in the refrigerator for up to 4 days.

To reheat:
Pop them in the microwave for 20–30 seconds or warm in a toaster oven for a crispier top.

How to Freeze for Later

Want to prep a double batch? Freeze them!

• Wrap each muffin in plastic wrap or foil
• Store in a freezer-safe bag or container
• Label with date—they’ll last up to 2 months

To reheat from frozen:
Microwave for 60–90 seconds or let thaw overnight and heat for 20–30 seconds.

Meal prep done right means breakfast is just a quick reheat away—even on Monday mornings.

Best Containers for Storing Egg Muffins

Here are a few tools I love:

No more soggy muffins or forgotten leftovers—just warm, satisfying bites ready to go.

Common Mistakes to Avoid

Why Egg Muffins Collapse and How to Fix It

If your egg muffins puff up beautifully in the oven but fall flat afterward, you’re not alone—it’s totally normal. But here’s how to reduce that deflation:

Avoid These Common Errors

1. Over-whisking the eggs
   – Too much air = collapse. Whisk until just blended.
2. Overbaking
   – Leads to dry, rubbery muffins. Remove them once the tops are set and lightly golden.
3. Not greasing the pan properly
   – Makes them hard to release and can mess with texture.
4. Not letting them rest after baking
   – A 5-minute rest lets the structure firm up before you pop them out.

How to Get Fluffy, Tender Muffins Every Time

• Use whole milk or a splash of cream for extra richness
• Don’t pack the spinach too tightly—keep it light and fluffy
• Bake on the center rack for even cooking
• Avoid using low-fat feta, which can turn grainy when baked

Trust me, a few tweaks go a long way in getting that perfect bite—soft on the inside, slightly golden on the top, and packed with flavor.

Delicious Variations and Substitutions

Make It Your Own: Easy Swaps for New Flavors

Once you’ve made these Spinach and Feta Egg Muffins a few times, you’ll start thinking, “What else can I toss in here?” That’s the beauty of this recipe—it’s flexible, forgiving, and full of room to play.

Try These Cheese Variations

Each brings a different mood to your muffin—just keep the measurement around ½ cup.

Add-In Ideas to Keep Things Interesting

You can switch things up without changing the base. Here are some of my favorite mix-ins:

• Veggies: diced bell pepper, zucchini, chopped kale, caramelized onion
• Herbs: dill, basil, thyme, chives
• Spices: smoked paprika, turmeric, Italian seasoning
• Protein Boosts: turkey sausage, chopped ham, crumbled tofu, leftover chicken
• Heat It Up: red pepper flakes, jalapeño slices, a dash of hot sauce

Start small with mix-ins—about ¼ to ½ cup total per batch—to avoid overcrowding the batter.

Make It Dairy-Free or Egg-Free (Yes, Really)

• Dairy-Free? Swap feta with a plant-based cheese and use oat or almond milk.
• Egg-Free? Try a vegan egg substitute like JUST Egg or a chickpea flour mixture—though texture and cook time may vary.

Egg muffins should work for your life, not the other way around.

When and How to Serve Spinach Feta Egg Muffins

Not Just for Breakfast!

Sure, these Spinach Feta Egg Muffins were born as a breakfast food—but don’t let that limit you. Here’s how to get the most out of them, any time of day.

Best Times to Enjoy Them

Whether you’re hosting or hustling, these are a go-to.

What to Serve With Your Egg Muffins

Turn these muffins into a full plate with:

• Avocado toast or sliced avocado
• Fresh fruit or fruit salad
• Greek yogurt with honey and granola
• Simple green salad with vinaigrette
• Whole grain toast or mini bagels

Keep it light and balanced—or make it hearty and indulgent. Your call.

Don’t miss our Cottage Cheese Veggie Bake for another satisfying dish that pairs beautifully with these muffins!

Comparing Spinach Egg Muffins to Other Recipes

Spinach Quiche vs. Spinach Egg Muffins: What’s the Difference?

Both are delicious ways to start your day, but they each have their own perks. If you’ve ever wondered whether to make a crustless quiche or Spinach & Feta Egg Muffins, here’s how they stack up:

If you love a hearty, rustic bake, check out my Mushroom and Spinach Crustless Quiche—it’s packed with flavor and just as easy to prep.

Sweet Muffins vs. Savory Egg Muffins

Let’s be honest—muffins usually mean blueberry or banana, right? But once you try savory egg muffins with spinach and feta, it’s hard to go back.

Here’s why they’re a standout:

• Lower in sugar and higher in protein
• More balanced for breakfast or lunch
• Endless savory mix-ins—cheese, herbs, veggies, meats
• Still freezer-friendly, just like sweet ones

Sweet muffins are great for a treat. But if you’re trying to stay full, energized, and on-track? These egg muffins do the job deliciously.

When to Choose Each One

Egg muffins don’t replace sweet muffins—they’re just a different kind of comfort food. Savory, satisfying, and made for everyday life.

FAQs About Spinach & Feta Egg Muffins

Can I use frozen spinach instead of fresh?

Yes, absolutely. Just make sure to thaw and squeeze out all the excess water before mixing it in. Too much moisture can make your muffins soggy. Frozen spinach works great for convenience and still packs in the nutrients.

Are spinach and feta egg muffins good for weight loss?

They can be! These muffins are low in carbs, high in protein, and full of flavor, which makes them great for anyone trying to eat lighter or follow a low-calorie plan. Portion-controlled and satisfying, they help keep you full longer without overloading on calories.

How long can you store egg muffins in the fridge?

You can store them in an airtight container in the fridge for up to 4 days. Be sure they’ve cooled completely before storing. To reheat, just microwave for 20–30 seconds. They’re meal prep gold!

Can I make these muffins dairy-free?

Yes! Swap the feta for your favorite dairy-free cheese and use non-dairy milk like almond or oat milk. The result won’t be exactly the same, but they’ll still be soft, flavorful, and totally enjoyable.

What kind of muffin tin should I use?

Use a non-stick muffin tin or line it with silicone baking cups for best results. If you’re using a standard metal tin, make sure to grease it well with oil or spray to avoid sticking.

Why do my egg muffins deflate after baking?

Egg muffins often puff up in the oven, then deflate slightly as they cool—that’s completely normal. To reduce collapse, avoid over-whisking the eggs and let the muffins rest in the tin for a few minutes after baking before removing them.

Conclusion

If you’ve been looking for a breakfast that’s healthy, simple, and ready when you are, these Spinach & Feta Egg Muffins check every box. They’re easy to prep, endlessly versatile, and packed with protein to keep you going. Whether you’re grabbing one on the way out the door or pairing it with a side salad for lunch, they fit right into real-life routines—no fuss, no fancy steps.

Want more cozy, veggie-packed ideas?
Don’t miss our Cottage Cheese Veggie Bake. It’s just as easy and just as satisfying.

Let’s make mornings easier—and way more delicious.

Until next time,
Kristina