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Spinach feta egg cups! A simple grab-and-go breakfast or high-protein snack that’s great any day of the week! Loaded with creamy feta, nutrient-rich spinach, tart little bites of sundried tomato, and fresh basil, all baked until the eggs are fluffy and golden. And the best part – the whole family will love ’em.
Easy Spinach Feta Egg Cups
Are you tired of battling busy weekday mornings and succumbing to unhealthy afternoon snack attacks? I totally get it! And that’s why I just had to share an easy make-ahead breakfast recipe with you today.
Make this recipe a part of your meal prep day and load your freezer up with a batch or two of these deliciously balanced egg bites. Then, whenever you need a quick grab-and-go breakfast or an afternoon pick-me-up, you’ll be able to satisfy your cravings and boost your energy levels without the sugar crash. Trust me, your future self is gonna thank you SO hard!
Eggs for Breakfast
Why You Should Make These Egg Cups
They are the BEST make-ahead breakfast for busy mornings or whatever time of the day snacks!
As they are high in protein, egg cups will keep you feeling fuller for longer.
They are freezer-friendly, making them excellent for batch cooking and meal prep!
- Eggs: The star of the show! You’ll need six large eggs to make six egg cups.
- Spinach: I’m using pre-washed fresh spinach in this recipe. It’s an easy way to avoid adding too much liquid to these easy egg muffins. Otherwise, they’ll come out soggy. But you can use frozen, thawed, and drained spinach in a pinch.
- Feta Cheese: It’s creamy, it’s rich, and it has a salty, tangy flavor that makes these egg cups unforgettably dreamy. I crumble a block of feta, so there are feta crumbs in every mouthful.
- Sundried Tomatoes: Add an intense burst of tomato flavor that perfectly compliments the creamy feta, fresh basil, and nutrient-dense spinach. I use Biona Sun Dried Tomatoes in Olive Oil.
- Fresh Basil: Basil and tomato are two ingredients that go together like a dream.
- Baking Powder & Arrowroot Flour: Enhances the light and fluffy texture of the egg cups. They also stop the eggs from completely deflating when they exit the oven!
- Salt: Make all the flavors snap, crackle & pop!
Culinary Medicine Scoop
Step-By-Step Recipe Instructions
This egg muffin cup recipe is so easy; here’s what you need to do:
- Egg Mixture
Beat the eggs, arrowroot flour, baking flour, and salt together in a bowl.
- Pour Egg
Divide half the egg mixture between the muffin cups.
Note: I’m using these cute tulip muffin liners from Amazon in the photos. But any liners will do – paper or silicone. Or, go liner-free and spray your tin with cooking spray.
- Add Spinach
Divide the chopped spinach between each muffin cup.
- Add Sundried Tomatoes
Divide the chopped, sundried tomatoes between each muffin cup.
- Add Basil
Divide the chopped basil between each muffin cup.
- Add Feta
Finally, divide the remaining egg mixture between each muffin cup and top with feta cheese.
Place the muffin tin in the oven and bake for 16-20 minutes, or until the eggs have set and are a light golden brown color on top.
Finely chop the ingredients.
So you get a little bit of everything in each bite.
Avoid too much moisture.
Vegetables with a high water content can make these egg cups too soggy. Therefore, avoid using frozen spinach unless you drain it well. And stick with sundried tomatoes over fresh unless you remove the seeds and pat dry.
What are the Potential Health Benefits of Eggs?
There’s a good reason why eggs are a staple in many households. Apart from being delicious and versatile, they also provide many health benefits. Here are just three of the reasons why eggs can be a great part of a balanced diet:
1Eggs Support Brain & Nervous System Functions
Eating eggs provides the body with an excellent source of choline. The brain and nervous system use choline to regulate memory, mood, and muscle control, among other functions. 
2Eggs May Aid in Weight Loss
Thanks to their high protein content (6 grams of protein per egg!), eggs may aid weight loss due to their high satiety value. Meaning eating eggs for breakfast can help you stay full for longer, leading to less snacking throughout the day, which may, in turn, support weight loss efforts. 
3Eggs May Protect Against Metabolic Syndrome
If you or someone you know has been diagnosed with metabolic syndrome, three or more of the criteria for this condition have likely been met. These requirements generally include carrying too much abdominal fat, having high blood pressure and low HDL cholesterol, having high triglyceride levels, and elevated blood sugar. Unfortunately, this medical issue can put individuals at greater risk of developing heart disease, diabetes, and stroke.
On a positive note, lifestyle modifications like diet change can often lead to an effective reversal of metabolic syndrome in many cases.  As an example, research suggests that eating eggs as part of a balanced diet may provide some protection from metabolic syndrome by increasing HDL (good) cholesterol levels. 
Frequently Asked Questions
More Healthy Breakfast Recipes
If you’re looking for some more delicious breakfast recipes, I’ve got you covered. Here are some of my favorites:
- Black Forest Fruits Chia Pudding
- Pineapple Passion Collagen Smoothie
- Healthy Full English Breakfast
- Blueberry and Hazelnut Porridge
- Chunky Nut Healthy Granola
Detailed Recipe Instructions
Spinach Feta Egg Cups
- Mixing Bowl
- 6-Hole Muffin Tin
- 6 large eggs
- 1 tbsp arrowroot flour or all-purpose flour
- ½ tsp baking powder gluten-free
- ½ tsp sea salt flakes
- 1 cup (30 g) baby spinach finely chopped
- 4 sundried tomatoes (in olive oil) finely chopped
- 12 fresh basil leaves finely chopped
- ¼ cup (40 g) crumbled feta cheese
- Prepare: Gather and prepare your ingredients. Preheat the oven to 350ºF/180ºC/gas 4. Grease or add muffin liners to a 6-hole muffin tin – non-stick spray is excellent for this task.
- Egg Mixture: In a large bowl, gently beat together the eggs, arrowroot flour, baking powder, and salt. Avoid over-whisking to prevent the egg cups from deflating too much after baking.
- Build Egg Cups: Pour half the egg mixture into the muffin cups. Then, divide the chopped spinach between each cup. Next, add the sundried tomatoes, followed by the basil. Finally, pour in the remaining egg mixture and top with feta cheese.
- Bake: Place the muffin pan into the hot oven and bake for 16-20 minutes, or until the eggs have set and are a light golden brown color on top.
Thanks for stopping by!
Pin Recipe for Later
- NIH (2022). Choline. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
- Puglisi MJ, Fernandez ML. The Health Benefits of Egg Protein. Nutrients. 2022 Jul 15;14(14):2904. doi: 10.3390/nu14142904. PMID: 35889862; PMCID: PMC9316657. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9316657/
- Huang PL. A comprehensive definition for metabolic syndrome. Dis Model Mech. 2009 May-Jun;2(5-6):231-7. doi: 10.1242/dmm.001180. PMID: 19407331; PMCID: PMC2675814. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2675814/
- Sanlier N, Üstün D. Egg consumption and health effects: A narrative review. J Food Sci. 2021 Oct;86(10):4250-4261. doi: 10.1111/1750-3841.15892. Epub 2021 Sep 1. PMID: 34472102. https://pubmed.ncbi.nlm.nih.gov/34472102/
- Réhault-Godbert S, Guyot N, Nys Y. The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients. 2019 Mar 22;11(3):684. doi: 10.3390/nu11030684. PMID: 30909449; PMCID: PMC6470839. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/