These Quick & Healthy Egg Muffins with Spinach and Feta are the perfect grab-and-go breakfast or snack. Packed with protein, fresh greens, and tangy cheese, they’re low-carb, customizable, and easy to make ahead. Ideal for meal prep or busy mornings, these muffins are both nutritious and delicious.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

eggsfresh spinachfeta cheesemilksaltpepperolive oil (for sautéing)chopped onion (optional)cherry tomatoes (optional)

directions

Preheat your oven to 375°F (190°C) and lightly grease a muffin tin or line with silicone liners.

In a skillet over medium heat, sauté chopped onion in olive oil until translucent (if using). Add spinach and cook until wilted. Remove from heat and let cool slightly.

In a large bowl, whisk the eggs with milk, salt, and pepper until well combined.

Stir in the cooked spinach mixture and crumbled feta cheese. Add chopped cherry tomatoes if desired.

Pour the egg mixture evenly into the muffin cups, filling each about ¾ full.

Bake for 18–22 minutes, or until the egg muffins are set and lightly golden on top.

Allow to cool slightly before removing from the muffin tin. Serve warm or let cool completely for storage.

Servings and timing

This recipe yields approximately 12 egg muffins.Preparation time: 10 minutesCooking time: 20 minutesCooling time: 5 minutesTotal time: 35 minutes

Variations

Use kale instead of spinach for a heartier green.

Add chopped cooked bacon or sausage for extra protein.

Mix in bell peppers, mushrooms, or zucchini for more veggies.

Try goat cheese or shredded cheddar in place of feta.

Spice it up with red pepper flakes or hot sauce.

storage/reheating

Store egg muffins in an airtight container in the refrigerator for up to 5 days.For longer storage, freeze for up to 2 months.Reheat in the microwave for 30–45 seconds or in the oven at 350°F (175°C) for 8–10 minutes.

FAQs

Can I make these muffins dairy-free?

Yes, omit the cheese and use a non-dairy milk alternative.

Do I have to cook the spinach first?

Sautéing the spinach removes excess moisture and improves texture, but you can use fresh chopped spinach directly for a quicker option.

Are egg muffins keto-friendly?

Yes, these are low in carbs and high in protein, making them suitable for a keto diet.

Can I use egg whites only?

Yes, substitute whole eggs with egg whites or a combination to reduce fat and cholesterol.

Why did my muffins deflate?

This is normal as the muffins cool—try not to overbake to retain fluffiness.

Can I eat them cold?

Absolutely, they’re great chilled or at room temperature.

How can I make them fluffier?

Whisk the eggs thoroughly and avoid overfilling the muffin cups.

Are these good for kids?

Yes, they’re a healthy and tasty option for kids, especially with added veggies or cheese.

Can I prepare the mixture ahead of time?

Yes, store the mixture in the fridge overnight and bake fresh in the morning.

Can I double the recipe?

Yes, this recipe is easy to scale up for batch cooking or larger families.

Conclusion

Quick & Healthy Egg Muffins with Spinach and Feta are a versatile, protein-packed solution for breakfast or snack time. With endless variations and easy prep, they’re a great addition to your weekly meal plan. Enjoy them hot or cold, and feel good about every bite.