A savory, protein-packed breakfast or brunch option featuring fluffy baked egg muffins loaded with spinach, briny feta, and sun-dried tomatoes—perfect for meal prep or on-the-go eats.
Why You’ll Love This Recipe
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Nutritious and filling: Packed with eggs, veggies, and protein, these muffin cups are a balanced and energizing start to your day.
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Make‑ahead convenience: Bake a batch and enjoy quick, grab-and-go breakfasts all week.
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Versatile and flavorful: Customize with alternative veggies or cheeses to suit your taste.
ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
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6 large eggs
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½ cup fresh spinach, chopped
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¼ cup crumbled feta cheese
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¼ cup sun‑dried tomatoes, chopped
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¼ cup milk
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Salt and pepper, to taste
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1 tablespoon olive oil (optional, for greasing)
directions
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Preheat and prepare
Preheat your oven to 350 °F (175 °C). Grease a standard 12-cup muffin tin with olive oil or cooking spray. -
Whisk the eggs
In a medium bowl, whisk together eggs, milk, salt, and pepper until well combined. -
Add mix‑ins
Fold in chopped spinach, crumbled feta, and chopped sun-dried tomatoes, distributing ingredients evenly throughout the egg mixture. -
Fill muffin cups
Evenly pour the mixture into the greased muffin tin, filling each cup about three-quarters full. -
Bake
Bake for 15–18 minutes, or until the egg cups are set, lightly golden around the edges, and passing the toothpick test. -
Cool and serve
Allow the egg muffins to cool for a few minutes in the tin before gently removing. Serve warm.
Servings and timing
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Servings: 12 egg muffin cups
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Prep time: 5 minutes
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Bake time: 15–18 minutes
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Total time: ~20–25 minutes
Variations
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Cheese swap: Use goat cheese, cheddar, or Swiss instead of feta.
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Veggie add‑ins: Stir in diced bell peppers, onions, or chopped zucchini.
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Herby twist: Add fresh herbs like dill, parsley, or chives for added flavor.
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Low-carb option: Omit milk or use unsweetened almond milk to reduce carbs.
storage/reheating
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Storage: Once cooled, store in an airtight container in the refrigerator for up to 5 days.
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Freezing: Freeze in a single layer on a baking sheet; then transfer to freezer bags for up to 2 months.
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Reheating: Reheat muffins in the microwave (20–30 seconds) or in a 325 °F oven for 5–7 minutes until warmed through.
FAQs
1. Can I use egg whites only?
Yes—substitute two whole eggs with additional egg whites, though final texture may be slightly firmer.
2. Can I make these without sun‑dried tomatoes?
Absolutely—just increase spinach or feta, or add other mix-ins like olives or roasted peppers.
3. Are these kid‑friendly?
Definitely. The flavors are mild and familiar; you can mix in finely chopped veggies for extra nutrition.
4. Can I cook them in silicone molds?
Yes—silicone muffin cups work well. They may require an extra minute or two of baking time.
5. How do I prevent soggy bottoms?
Ensure your muffin tin is well-greased and bake until set to avoid excess moisture.
6. Can I meal‑prep and reheat?
Yes—make a batch in advance and reheat for a convenient breakfast throughout the week.
7. What other herbs pair well?
Fresh basil, oregano, thyme, or rosemary complement the flavors beautifully.
8. Can I use dried herbs instead of fresh?
Use about ½ teaspoon dried herbs; adjust to taste.
9. How can I tell when they’re done?
They’ll be set and lightly golden on top and around the edges—no jiggle when gently nudged.
10. Are these freezer-safe?
Yes—freeze after baking and thaw in the fridge or reheat from frozen in the oven or microwave.
Conclusion
Spinach, Feta, and Sun‑Dried Tomato Egg Muffin Cups are a delicious, easy-to-make breakfast that’s great for meal prep and tailors well to dietary preferences. With bright flavors and satisfying texture, they’re the smart, tasty way to start your morning—or enjoy as a nutrient-packed snack anytime.
[tasty-recipe id=”19283″]