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Quick and healthy egg muffins with spinach and feta

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Quick and healthy egg muffins with spinach and feta are protein-packed, low-carb breakfast bites that are perfect for busy mornings or meal prep. They’re easy to make, freezer-friendly, and customizable with your favorite veggies and cheeses.

  • Author: Julia
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 12 muffins (serves 4–6)
  • Category: Breakfast
  • Method: Baking
  • Cuisine: American
  • Diet: Vegetarian

Ingredients

  • 8 large eggs
  • 1 cup fresh spinach, chopped
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup milk (optional, for fluffier texture)
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • Olive oil or non-stick spray (for greasing)

Instructions

  1. Preheat oven to 350°F (175°C) and grease a 12-cup muffin tin with non-stick spray or olive oil.
  2. In a skillet, sauté spinach over medium heat until wilted (2–3 minutes). Set aside.
  3. In a large bowl, whisk eggs with milk (if using), salt, and pepper.
  4. Stir in cooked spinach and crumbled feta cheese.
  5. Pour the mixture evenly into the muffin cups, filling each about 3/4 full.
  6. Bake for 20–25 minutes or until egg muffins are set and lightly golden.
  7. Cool for a few minutes before removing from the muffin tin. Serve warm or store for later.

Notes

  • Use silicone liners or grease well to prevent sticking.
  • Substitute feta with cheddar, goat cheese, or dairy-free cheese.
  • Add vegetables like mushrooms, bell peppers, or sun-dried tomatoes for variation.
  • Add cooked sausage or bacon for a heartier version.
  • Freeze leftovers for up to 2 months and reheat easily in the microwave or oven.

Nutrition

Find it online: https://juliameals.com/quick-healthy-egg-muffins-with-spinach-and-feta/