Quick & Healthy Egg Muffins with Spinach and Feta

Looking for a simple, healthy, and delicious breakfast that’s easy to prep ahead? These quick & healthy egg muffins with spinach and feta are exactly what you need. Packed with protein, vegetables, and flavor, they’re perfect for busy mornings, post-workout fuel, or even a light lunch on the go. Best of all? You can whip them up in under 30 minutes and store them for the entire week.

Unlike sugary cereals or carb-heavy breakfasts, these egg muffins offer a low-carb, high-protein solution that fits into many diets—including keto, vegetarian, and gluten-free lifestyles. Plus, with the addition of spinach and feta cheese, you get a flavorful punch and a boost of important nutrients like iron, calcium, and antioxidants. If you’re curious about the nutritional benefits of spinach, check out this comprehensive guide on spinach health benefits.

Wondering how these hold up for meal prep or freezer storage? Good news: egg muffins freeze beautifully and can be quickly reheated, making them an ideal addition to your weekly rotation. For safety and storage tips on cooked eggs, refer to these USDA egg storage guidelines that clarify how to handle eggs before and after cooking.

Why You’ll Love These Egg Muffins

• High-protein and low-carb
• Perfect for meal prep
• Quick and easy to make
• Portable and mess-free
• Packed with vegetarian nutrition
• Customizable with your favorite add-ins

Key Ingredients

These muffins come together with just a few core ingredients:

• Eggs – The protein-packed base
• Fresh spinach – Rich in iron and fiber
• Feta cheese – Tangy and full of calcium
• Milk (optional) – Adds a fluffier texture
• Salt & pepper – For seasoning
• Olive oil or butter – To sauté the spinach
• Optional add-ins:
  • Chopped onions
  • Bell peppers
  • Cherry tomatoes
  • Mushrooms
  • Fresh herbs (parsley, basil)

Substitutions

• Swap feta for goat cheese or shredded cheddar
• Use egg whites instead of whole eggs for lower fat
• Make it dairy-free by omitting cheese or using plant-based cheese

Nutritional Breakdown

Each muffin contains approximately:

• 90–110 calories
• 6–8g protein
• 1–2g carbohydrates
• 6g fat

These muffins are naturally gluten-free and vegetarian. Add-ins like vegetables or lean meats will slightly adjust the macros. Spinach adds vitamin A, vitamin K, and fiber, while feta provides calcium and protein.

Step-by-Step Instructions

1. Preheat oven to 375°F (190°C).
2. Grease a 12-cup muffin tin with cooking spray or line with silicone cups.
3. Sauté the spinach: In a pan over medium heat, add olive oil and spinach. Cook until wilted (about 2–3 minutes). Let it cool slightly.
4. Whisk eggs in a large bowl. Add in milk (if using), salt, and pepper.
5. Stir in feta and spinach. Add other optional ingredients here if desired.
6. Pour mixture evenly into muffin cups, filling about ¾ full.
7. Bake for 18–22 minutes, until set and slightly golden.
8. Cool for 5 minutes, then remove from pan.

Pro Tips for Perfect Egg Muffins

• Use silicone muffin cups to prevent sticking
• Don’t overfill the cups—they will rise
• Sauté watery veggies (like spinach or mushrooms) to avoid sogginess
• Add herbs for a flavor boost without calories

Storage and Reheating Instructions

• Refrigerator: Store in an airtight container for up to 5 days
• Freezer: Wrap individually and store for up to 2 months
• To reheat:
  • Microwave for 30–45 seconds
  • Oven: 350°F for 5–7 minutes

Variations and Customizations

Make these egg muffins your own by mixing up the ingredients:

• Protein additions:
  • Cooked turkey sausage
  • Crumbled bacon
  • Diced ham
• Veggie swaps:
  • Kale
  • Zucchini
  • Broccoli
• Flavor themes:
  • Mediterranean: olives, sun-dried tomatoes
  • Mexican: jalapeños, pepper jack cheese
  • Greek: oregano, red onion

Serving Suggestions

• Grab-and-go breakfast with a piece of fruit
• Packed in lunchboxes with whole-grain toast
• Side dish with a light salad for brunch

Make-Ahead Meal Prep Plan

These muffins are ideal for prepping ahead:

• Batch cook on Sunday
• Store half in the fridge and half in the freezer
• Rotate flavors each week for variety
• Pair with fruit or a smoothie for a balanced meal

Weekly Meal Prep Tip

Make double batches and freeze in sets of two per zip-lock bag. Thaw overnight in the fridge for a quick morning meal.

Common Mistakes to Avoid

• Overbaking – Results in rubbery texture
• Skipping veggie sauté – Adds moisture that ruins texture
• No seasoning – Eggs need salt and spice to shine
• Using paper liners – These often stick to egg muffins

FAQs

Can you freeze spinach and feta egg muffins?
Yes, once cooled completely, wrap individually and freeze for up to 2 months.

How long do egg muffins last in the fridge?
They stay fresh for up to 5 days when stored in an airtight container.

Are egg muffins healthy?
Absolutely! They’re low in carbs, high in protein, and filled with nutrient-dense veggies.

Do you need to cook spinach before adding it to egg muffins?
Yes, sautéing removes excess moisture and enhances flavor.

How do you keep egg muffins from sticking to the pan?
Use non-stick spray or silicone liners. Avoid paper liners.

Can I use egg whites instead of whole eggs?
Yes! Substitute 2 egg whites for each whole egg. Texture may be slightly firmer.

Print