Quick & Healthy Egg Muffins with Spinach and Feta

These quick and healthy egg muffins with spinach and feta are my go-to for busy mornings or meal prep days. Packed with protein, veggies, and that tangy burst of feta cheese, they’re incredibly satisfying and easy to make. Whether I’m rushing out the door or need a mid-afternoon snack, these egg muffins always hit the spot.

Why You’ll Love This Recipe

I love how versatile and nutritious these muffins are. They’re low-carb, high-protein, and totally customizable. I can throw in leftover veggies, different cheeses, or even cooked meat if I want to switch it up. Plus, they’re freezer-friendly, so I always keep a batch on hand for quick breakfasts or snacks. Best of all, they come together in under 30 minutes.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• Eggs
• Fresh spinach
• Feta cheese
• Milk (optional, for fluffier texture)
• Salt
• Black pepper
• Olive oil or non-stick spray

Directions

1. I preheat my oven to 350°F (175°C) and grease a muffin tin with non-stick spray or a bit of olive oil.
2. Then, I sauté the spinach in a pan until wilted, which only takes a few minutes.
3. In a mixing bowl, I whisk the eggs with milk (if using), salt, and pepper.
4. I stir in the cooked spinach and crumbled feta cheese.
5. I pour the mixture evenly into the muffin cups, filling each about 3/4 full.
6. I bake for about 20-25 minutes, or until the egg muffins are set and lightly golden on top.
7. After baking, I let them cool slightly before removing them from the tin.

Servings and timing

This recipe makes about 12 muffins. I find that the whole process—from prep to baking—takes roughly 30 minutes. These muffins are ideal for serving 4-6 people, depending on how hungry everyone is. Two to three muffins per person is usually just right for breakfast.

Variations

Sometimes I like to change it up by adding diced bell peppers, mushrooms, or sun-dried tomatoes. I’ve also swapped out feta for shredded cheddar or goat cheese, which gives a whole new flavor. For a heartier version, I’ve added cooked crumbled sausage. The base recipe is so flexible—I can truly make it my own depending on what I have in the fridge.

storage/reheating

I store leftover egg muffins in an airtight container in the fridge for up to 4 days. For longer storage, I freeze them in a single layer before transferring to a freezer bag—they keep well for up to 2 months. To reheat, I pop them in the microwave for 30-45 seconds or warm them in a 350°F oven for about 10 minutes. They taste just as good reheated as they do fresh.

FAQs

How do I keep the egg muffins from sticking to the pan?

I always grease the muffin tin well with non-stick spray or olive oil. Using silicone muffin liners also helps make cleanup easier and prevents sticking.

Can I use frozen spinach instead of fresh?

Yes, I can use frozen spinach—just make sure to thaw it completely and squeeze out all the excess water before adding it to the egg mixture.

Do these muffins work for meal prep?

Absolutely. I make a batch at the beginning of the week and keep them in the fridge or freezer. They reheat well and stay flavorful.

Can I make them dairy-free?

Sure. I simply leave out the feta or substitute it with a dairy-free cheese alternative. The muffins still come out great without any cheese.

How do I know when the egg muffins are fully cooked?

I check that the centers are firm and no longer jiggle when I shake the pan gently. A toothpick inserted in the middle should come out clean.

Conclusion

These quick and healthy egg muffins with spinach and feta have become a staple in my kitchen. They’re simple, tasty, and perfect for anyone looking to eat well without spending hours cooking. Whether I enjoy them fresh from the oven or reheated from the freezer, they never disappoint.

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