These Spinach and Feta Egg Muffins are a delicious, high-protein breakfast solution that tastes just like the famous Starbucks egg bites. They are packed with leafy greens and healthy fats, making them the perfect grab-and-go meal for busy mornings when you need a nutritious start.
Table of Contents
Why You Will Love This Recipe
You will love these Spinach and Feta Egg Muffins because they are incredibly versatile and budget-friendly. They serve as a fantastic meal-prep option, allowing you to cook once and eat for the rest of the week. With only 100 calories and 8 grams of protein per muffin, they fit perfectly into almost any health goal or dietary preference, providing a satisfying and low-carb alternative to traditional breakfast pastries.
Ingredients
- 12 large eggs
- 2 cups fresh spinach, roughly chopped
- 100 grams feta cheese, crumbled
- 1/4 teaspoon sea salt
- 1/8 teaspoon black pepper
- Butter or olive oil for greasing the pan
Step-by-Step Instructions
- Preheat your oven to 350°F (175°C). Generously grease a 12-cup muffin tin with butter or olive oil. For the easiest removal, a silicone muffin tin is highly recommended.
- In a large mixing bowl, crack all 12 eggs. Whisk them thoroughly until the yolks and whites are fully combined.
- Season the whisked eggs with sea salt and black pepper. Add the chopped spinach to the bowl and whisk again to distribute the greens evenly.
- Divide the egg and spinach mixture evenly among the 12 muffin cups. Fill each cup about halfway. If you have extra mixture depending on the size of your eggs, you can fill a few additional cups.
- Sprinkle the crumbled feta cheese over the top of each egg muffin.
- Place the tin in the oven and bake for 18 to 20 minutes, or until the centers are set and no longer jiggly.
- Remove from the oven and let them cool slightly before using a knife to gently pop them out of the tin. Serve immediately or store for later.
Expert Tips / Pro Tips
To ensure your Spinach and Feta Egg Muffins come out perfectly every time, avoid overbaking them. The eggs will continue to firm up slightly as they cool, so pull them out as soon as the centers are set. If you find your spinach is very watery after washing, pat it dry with a paper towel before chopping to prevent the muffins from becoming soggy. Using a silicone muffin pan is the ultimate “pro tip” for this recipe, as it allows the muffins to slide out without any tearing or sticking.
Variations & Substitutions
While the combination of spinach and feta is a classic, you can easily customize this recipe. If you prefer a different cheese, try using sharp cheddar, creamy goat cheese, or mozzarella. To add more bulk, feel free to stir in sautéed onions, diced bell peppers, or mushrooms. For meat lovers, adding cooked bacon bits or crumbled breakfast sausage is a great way to increase the protein content even further.
Serving Suggestions
These Spinach and Feta Egg Muffins are a complete meal on their own, but they also pair beautifully with other items. Serve them alongside a side of fresh berries or a sliced avocado for added healthy fats. If you prefer a heartier breakfast, enjoy two muffins with a slice of whole-grain sourdough toast. For a bit of heat, drizzle them with your favorite hot sauce or top with a spoonful of fresh salsa.
Storage, Freezing & Reheating
Storage: Once the muffins have cooled completely, place them in an airtight container. They will stay fresh in the refrigerator for up to 5 days.
Freezing: These muffins freeze exceptionally well. Wrap individual muffins in plastic wrap and place them in a freezer-safe bag for up to 3 months.
Reheating: To reheat from the fridge, microwave for 30 to 45 seconds. If reheating from frozen, microwave for 60 to 90 seconds or until warmed through. You can also reheat them in a toaster oven at 350°F for about 5 to 8 minutes to maintain a better texture.
Nutrition Information
| Nutrient | Amount Per Muffin |
|---|---|
| Calories | 100 kcal |
| Protein | 8g |
| Fat | 7g |
| Carbohydrates | 1g |
| Fiber | 1g |
| Sugar | 0g |
Spinach and Feta Egg Muffins
Ingredients
Equipment
Method
- Preheat your oven to 350°F (175°C). Generously grease a 12-cup muffin tin with butter or olive oil. For the easiest removal, a silicone muffin tin is highly recommended.Butter or olive oil
- In a large mixing bowl, crack all 12 eggs. Whisk them thoroughly until the yolks and whites are fully combined.12 large eggs
- Season the whisked eggs with sea salt and black pepper. Add the chopped spinach to the bowl and whisk again to distribute the greens evenly.1/4 teaspoon sea salt, 1/8 teaspoon black pepper, 2 cups fresh spinach
- Divide the egg and spinach mixture evenly among the 12 muffin cups. Fill each cup about halfway. If you have extra mixture depending on the size of your eggs, you can fill a few additional cups.
- Sprinkle the crumbled feta cheese over the top of each egg muffin.100 grams feta cheese
- Place the tin in the oven and bake for 18 to 20 minutes, or until the centers are set and no longer jiggly.
- Remove from the oven and let them cool slightly before using a knife to gently pop them out of the tin. Serve immediately or store for later.
Notes
FAQ
Can I use frozen spinach instead of fresh?
Yes, you can use frozen spinach. However, make sure to thaw it completely and squeeze out all the excess moisture using a kitchen towel before adding it to the eggs. Otherwise, the muffins will be too watery.
How do I prevent the egg muffins from deflating?
It is natural for egg muffins to puff up in the oven and deflate slightly as they cool. To minimize this, avoid over-whisking the eggs, which incorporates too much air, and ensure you don’t overbake them.
Can I make these with egg whites only?
Absolutely. If you want to lower the fat and calorie content, you can substitute the whole eggs with liquid egg whites. Use approximately 1/4 cup of egg whites for every whole egg replaced.
Why did my egg muffins stick to the pan?
Eggs are notorious for sticking to metal. To prevent this, use a high-quality non-stick spray, butter, or olive oil. For the best results, use a silicone muffin tin, which requires very little greasing and allows for easy removal.