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

Nutritious and filling: Packed with eggs, veggies, and protein, these muffin cups are a balanced and energizing start to your day.
Make‑ahead convenience: Bake a batch and enjoy quick, grab-and-go breakfasts all week.
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.)

6 large eggs
½ cup fresh spinach, chopped
¼ cup crumbled feta cheese
¼ cup sun‑dried tomatoes, chopped
¼ cup milk
Salt and pepper, to taste
1 tablespoon olive oil (optional, for greasing)

directions

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

Servings: 12 egg muffin cups
Prep time: 5 minutes
Bake time: 15–18 minutes
Total time: ~20–25 minutes

Variations

Cheese swap: Use goat cheese, cheddar, or Swiss instead of feta.
Veggie add‑ins: Stir in diced bell peppers, onions, or chopped zucchini.
Herby twist: Add fresh herbs like dill, parsley, or chives for added flavor.
Low-carb option: Omit milk or use unsweetened almond milk to reduce carbs.

storage/reheating

Storage: Once cooled, store in an airtight container in the refrigerator for up to 5 days.
Freezing: Freeze in a single layer on a baking sheet; then transfer to freezer bags for up to 2 months.
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.

Spinach, Feta, and Sun‑Dried Tomato Egg Muffin Cups

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Author: Douaa
Total Time: 28 minutes
Yield: 6 muffin cups
Diet: Vegetarian

Print Recipe

Description

These Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups are a protein-packed, low-carb breakfast that’s perfect for meal prep. They’re easy to make, full of savory Mediterranean flavor, and ideal for on-the-go mornings. Keywords: spinach feta egg muffins, breakfast egg muffin cups, keto egg bites, sun-dried tomato egg cups.

Ingredients

6 large eggs
1/2 cup fresh spinach, chopped
1/4 cup crumbled feta cheese
1/4 cup sun-dried tomatoes, chopped
1/4 cup milk
Salt and pepper to taste
1 tbsp olive oil (optional, for greasing)

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Instructions

Preheat Oven:
Preheat to 350°F (175°C). Grease a muffin tin with olive oil or spray.
Make Egg Mixture:
In a bowl, whisk eggs, milk, salt, and pepper. Stir in spinach, feta, and sun-dried tomatoes.
Fill Muffin Cups:
Divide mixture evenly into the muffin tin.
Bake:
Bake for 15–18 minutes or until eggs are set and tops are lightly golden.
Cool & Serve:
Let cool slightly before removing from the tin. Serve warm or store for later.

Notes

Store in the fridge up to 4 days or freeze for longer storage.
Customize with other veggies or cheeses like mushrooms or goat cheese.
Great for meal prepping breakfasts.

Prep Time: 10 minutes
Cook Time: 18 minutes
Category: Breakfast
Method: Baking
Cuisine: Mediterranean-Inspired