Mornings can be a rush, but that doesn’t mean you have to skip breakfast or settle for something bland. Enter Easy Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups—your new favorite way to start the day. These savory bites are packed with protein, vibrant veggies, and the irresistible tang of feta cheese, all baked into a convenient, grab-and-go format.

The first time I made these, I was trying to simplify our chaotic mornings. Between getting the kids ready for school and managing my own schedule, a sit-down breakfast wasn’t always realistic. These egg muffins turned out to be a game-changer! They’re quick to whip up, easy to reheat, and most importantly, absolutely delicious.

Whether you’re meal-prepping for the week, feeding a hungry family, or just treating yourself, these egg muffins are the perfect solution. Let’s get baking!

These Easy Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups are a flavorful, protein-packed breakfast that’s ready in under 30 minutes. Fresh spinach, crumbled feta, and tangy sun-dried tomatoes are mixed with eggs and baked into fluffy, portable bites.

They’re low-carb, gluten-free, and incredibly versatile. You can enjoy them fresh out of the oven, reheat them for a quick snack, or even freeze them for later. Perfect for busy mornings, meal prep, or a healthy addition to brunch, these muffins are a must-try!

One hectic Monday morning, I realized I had no time for breakfast but needed something to fuel my day. With some leftover spinach, a jar of sun-dried tomatoes, and a block of feta in the fridge, inspiration struck. I whisked up some eggs, threw everything together, and popped the mixture into a muffin tin.

By the time I was ready to head out the door, my first batch of egg muffin cups was cooling on the counter. My husband grabbed one and immediately asked, “Why haven’t you made these before?” Now, they’re a household staple, and we even experiment with different add-ins to keep things exciting.

Why These Easy Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups

• Quick and easy: Ready in just 25 minutes with minimal prep.
• Healthy and satisfying: Packed with protein, veggies, and wholesome ingredients.
• Customizable: Add your favorite veggies, meats, or cheeses.
• Perfect for meal prep: Make a batch ahead of time and enjoy throughout the week.
• Kid-friendly: A fun way to sneak in veggies for picky eaters!

What You Need for Easy Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups

• 8 large eggs
• 1/4 cup milk (optional, for creaminess)
• 1 cup fresh spinach, chopped
• 1/2 cup crumbled feta cheese
• 1/3 cup sun-dried tomatoes, chopped
• 1/4 cup diced onions (optional)
• 1/4 tsp garlic powder
• Salt and pepper to taste
• Cooking spray or olive oil for greasing

How to Make Easy Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups

1. Preheat the oven: Set your oven to 375°F (190°C). Grease a 12-cup muffin tin with cooking spray or olive oil.
2. Whisk the eggs: In a large mixing bowl, whisk together the eggs, milk (if using), garlic powder, salt, and pepper until well combined.
3. Prepare the fillings: Chop the spinach, sun-dried tomatoes, and onions (if using).
4. Assemble the muffins: Evenly distribute the spinach, feta, sun-dried tomatoes, and onions into the muffin cups. Pour the egg mixture over the fillings, filling each cup about 3/4 full.
5. Bake: Place the muffin tin in the oven and bake for 18-20 minutes, or until the egg muffins are set and lightly golden on top.
6. Cool and serve: Let the muffins cool for a few minutes before removing them from the tin. Serve warm or store for later.

Tips for Perfect Easy Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups

• Don’t overfill: Leave a little room in each cup for the eggs to puff up while baking.
• Grease generously: Make sure the muffin tin is well-greased to prevent sticking.
• Use silicone liners: For easy removal and cleanup, consider using silicone muffin liners.

Substitutions and Variations

• Cheese swap: Use goat cheese, shredded mozzarella, or cheddar instead of feta.
• Add protein: Toss in cooked bacon, sausage crumbles, or diced chicken for extra protein.
• Try different veggies: Bell peppers, mushrooms, or zucchini make great additions.

Make a Healthier Version

• Lower the fat: Use egg whites instead of whole eggs or a mix of both.
• Dairy-free: Skip the milk and use a dairy-free cheese substitute.
• Low-sodium: Choose reduced-sodium feta and adjust the salt accordingly.

Closing for Easy Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups

And there you have it—Easy Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups that are as easy to make as they are to love. These savory, protein-packed bites are perfect for busy mornings or as a healthy snack anytime. Don’t forget to share your creations with us, and let us know how you customize yours!

Frequently Asked Questions for Easy Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups

Can I make these ahead of time?
Yes, they store well in the fridge for up to 4 days.

Can I freeze egg muffins?
Absolutely! Wrap them individually and freeze for up to 3 months.

How do I reheat them?
Microwave for 30-45 seconds or warm them in the oven at 350°F for 5-7 minutes.

Can I use frozen spinach?
Yes, just thaw it first and squeeze out any excess water.

Can I make these dairy-free?
Skip the feta and milk or use dairy-free cheese.

How do I prevent the muffins from sticking?
Grease the tin well or use silicone liners.

Can I use a muffin mix?
These are egg-based, so a muffin mix wouldn’t work in this recipe.

What other herbs can I add?
Fresh basil, parsley, or chives add great flavor.

Can I double the recipe?
Yes, this recipe scales easily for larger batches.

How many calories are in each muffin?
Approximately 80-100 calories, depending on add-ins.

What’s a good pairing for these muffins?
Serve with a side of fresh fruit, avocado slices, or whole-grain toast.

Can I make mini muffin cups?
Yes, adjust the baking time to about 10-12 minutes for mini muffin tins.

Easy Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups

Recipe by CutsfoodCourse: All Recipes, Dinner Recipe, Lunch Recipe, Occasions, Weight watchers

Servings

4

servings

Prep time

30

minutes

Cooking time

40

minutes

Calories

300

kcal

Ingredients

• 8 large eggs

• 1/4 cup milk (optional, for creaminess)

• 1 cup fresh spinach, chopped

• 1/2 cup crumbled feta cheese

• 1/3 cup sun-dried tomatoes, chopped

• 1/4 cup diced onions (optional)

• 1/4 tsp garlic powder

• Salt and pepper to taste

• Cooking spray or olive oil for greasing

Directions

• Preheat the oven: Set your oven to 375°F (190°C). Grease a 12-cup muffin tin with cooking spray or olive oil.
• Whisk the eggs: In a large mixing bowl, whisk together the eggs, milk (if using), garlic powder, salt, and pepper until well combined.
• Prepare the fillings: Chop the spinach, sun-dried tomatoes, and onions (if using).
• Assemble the muffins: Evenly distribute the spinach, feta, sun-dried tomatoes, and onions into the muffin cups. Pour the egg mixture over the fillings, filling each cup about 3/4 full.
• Bake: Place the muffin tin in the oven and bake for 18-20 minutes, or until the egg muffins are set and lightly golden on top.
• Cool and serve: Let the muffins cool for a few minutes before removing them from the tin. Serve warm or store for later.