Easy Spinach and Feta Egg Muffins (Grab-and-Go Breakfast)

Looking for a quick, healthy breakfast you can make ahead and enjoy on busy mornings?
These Easy Spinach and Feta Egg Muffins are the perfect solution.

They’re fluffy, protein-packed, and full of flavor thanks to the fresh spinach, creamy feta, and simple seasonings. Best of all, they’re baked in a muffin tin—making them portable, freezer-friendly, and easy to customize.

Whether you’re meal prepping for the week or just need a fast, grab-and-go breakfast, these egg muffins are a winner every time.

Why You’ll Love Spinach and Feta Egg Muffins

• Quick and easy to prepare in one bowl
• High in protein to keep you full longer
• Great for meal prep and freezer storage
• Customizable with different veggies and cheeses
• Perfect for breakfast, snacks, or even light lunches

Ingredients You’ll Need

Here’s everything you need for these savory egg muffins. Simple, healthy, and budget-friendly:

• Eggs – The base of the recipe, packed with protein
• Fresh Spinach – Adds nutrients and a pop of green
• Feta Cheese – Creamy, salty, and tangy flavor
• Milk – Makes the eggs lighter and fluffier
• Garlic Powder or Minced Garlic – For extra flavor
• Onion (Optional) – Diced finely for sweetness
• Salt and Pepper – To season the mixture
• Olive Oil or Nonstick Spray – To prevent sticking in the muffin tin

Step-by-Step Instructions

Making these egg muffins is super easy:

Preheat the Oven
Set your oven to 375°F (190°C). Grease or spray a muffin tin with oil.

Prepare the Spinach
If using fresh spinach, chop it roughly. You can also sauté it lightly for softer texture.

Mix the Egg Base
In a large bowl, whisk together eggs, milk, garlic powder, salt, and pepper.

Add Spinach and Feta
Stir in the chopped spinach and crumbled feta cheese.

Fill the Muffin Tin
Pour the mixture evenly into each muffin cup, filling about ¾ of the way.

Bake the Muffins
Place the tin in the oven and bake for 18–20 minutes, or until the muffins are set and slightly golden on top.

Cool and Serve
Let them cool for a few minutes before removing. Serve warm or store for later.

Tips for the Best Egg Muffins

• Use silicone muffin liners or grease the tin well to prevent sticking.
• Don’t overbake—the muffins should be firm but not dry.
• Add other vegetables like bell peppers, mushrooms, or zucchini.
• For extra protein, add diced cooked chicken, turkey, or ham.

Variations and Customizations

Here are some fun twists you can try:

• Mediterranean Style – Add olives, sundried tomatoes, and oregano.
• Cheddar and Veggie – Replace feta with shredded cheddar and add bell peppers.
• Spicy Kick – Mix in diced jalapeños or a pinch of chili flakes.
• Dairy-Free – Skip the cheese and use almond milk.

What to Serve With Egg Muffins

These muffins are great on their own, but you can pair them with:

• Whole grain toast or an English muffin
• Fresh fruit or a smoothie
• A side salad for a light lunch
• Yogurt and granola for a balanced meal

Storage, Freezing & Meal Prep

One of the best parts about egg muffins is how well they store!

• Fridge: Store in an airtight container for up to 4 days. Reheat in the microwave for 30–40 seconds.
• Freezer: Freeze cooled muffins in a bag for up to 2 months. Reheat in the microwave or oven.
• Meal Prep: Make a double batch and keep them ready for grab-and-go breakfasts all week.

Nutrition (per muffin – based on 12 muffins)

• Calories: ~120
• Protein: 9g
• Carbs: 2g
• Fat: 8g
• Fiber: 1g
• Low-carb, gluten-free, and full of protein—these egg muffins are as healthy as they are tasty.

Recipe FAQ’s

Can I use frozen spinach?
Yes, just thaw and squeeze out the extra water before adding to the eggs.

Can I make them without cheese?
Absolutely. Just skip the feta or replace it with another dairy-free option.

How do I keep them from sticking?
Use silicone muffin cups or grease the pan generously with oil.

Can I eat them cold?
Yes! They taste great cold, at room temperature, or reheated.