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!

If you’re looking for more delicious eggs for breakfast recipes, I’ve got you covered. Try my Ultimate Scrambled Eggs – loaded with veggies and beans; these spiced eggs will keep you full till lunch.

Six spinach feta egg cups in a ceramic muffin tray and a cream napkin.

Why You’ll Love 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!

Recipe Ingredients

Ingredients for spinach feta egg cups on a kitchen worktop.

Ingredient Notes

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 and 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!
Sea Salt Flakes: Make all the flavors snap, crackle & pop!

NUTRITION TIP: Did you know that whole eggs are a complete protein source? Meaning eggs contain all nine essential amino acids the body needs from food in order to function.

How to Make Spinach Feta Egg Cups: Step-By-Step 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.
Bake
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.

Find the recipe card with exact ingredients and full recipe instructions at the bottom of this page. ⇩

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Recipe Tips

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.

Spinach feta egg muffin in a white muffin liner.

Nutrition Tips: 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:

Eggs Support Brain and 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. [Source]
Eggs 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. [Source]
Eggs 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. [Source] 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. [Source]

Close-up of a spinach feta egg cup in a 6-hole ceramic muffin tray.

More Healthy Breakfast Recipes

If you’re looking for more delicious breakfast recipes, I’ve got you covered. Here are some of my favorites:

Thinking of making this recipe? Share your thoughts in the comment section and provide a star rating! ⭐️⭐️⭐️⭐️⭐️ I always LOVE hearing from you.

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Printable Recipe Card

📖 Recipe

Spinach Feta Egg Cups

Author: Cheryl Whyte

Spinach Feta Egg Cups! A simple grab-and-go breakfast or high-protein snack loaded with feta, spinach, sundried tomato, and fresh basil.

If you love this recipe, rate it with 5 stars below!

5 from 3 votes

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Prep Time: 10

Cook Time: 20

Total Time: 30

Servings: 6

Calories: 99kcal

Equipment

Mixing Bowl
Whisk
Chopping Board
Sharp Knife
6-Hole Muffin Tin

Ingredients

▢ 6 large eggs
▢ 1 tbsp arrowroot flour, or all-purpose flour
▢ ½ teaspoon baking powder, gluten-free
▢ ½ teaspoon 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

Instructions

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.

Notes

Storage Instructions: Allow the egg cups to cool to room temperature, transfer them to an airtight container, and refrigerate for up to 3 days. Enjoy as a protein-loaded snack or a grab-and-go breakfast.

Freezing Instructions: For best results, let the egg cups cool, then freeze them in the muffin tray to prevent them from sticking together. Once solid, transfer them to a freeze-safe airtight container or freezer bag, and freeze for 1 month for best quality.

Reheating Instructions: Reheat defrosted egg cups in the microwave for 1-2 minutes or until piping hot.

Lunch Box Idea: If you’ve got a mini muffin tin, make twelve mini spinach feta egg bites. They make great appetizers, are fab for picnics, and kids love them in lunch boxes.

Nutrition Information (Per Serving)

Nutrition Disclaimer: Nutritional information is estimated using an online nutrition calculator. For accuracy, we recommend you calculate using the exact ingredients and brands you used.

Course | Breakfast, Snack

Cuisine | British

Keyword | #breakfast eggs, breakfast foods, egg bites, healthy breakfast egg muffins, Healthy Recipes, meal prep breakfast, quick breakfast, spinach egg muffins, spinach muffins, sun-dried tomatoes

DID YOU MAKE THIS RECIPE? Share a photo and tag @therealfoodgeek so I can see all your delicious creations!

Frequently Asked Questions

Are egg cups healthy?

Spinach feta egg cups are best eaten in moderation as part of a varied and balanced diet. You can use the nutrition panel in the recipe card as a guide to see if the recipe can fit in with your personal nutrition goals.

Why do egg muffins deflate?

Egg muffins can deflate after baking due to over-mixing the ingredients, which causes too much air to be incorporated into the mixture. To prevent this, make sure to mix your ingredients gently and until just combined. Additionally, adding baking powder to the egg mixture can help give them some extra rise, and flour will provide structure while cooking. If they deflate a little, don’t worry, they’ll still taste great!

How do you know when egg cups are done?

First, tap the top of the egg muffin: if it feels firm and springs back, it’s ready! You can also check their color – you want them golden brown on top.

Are these whole egg muffin cups?

Yes! Whole eggs (egg whites, egg yolks, the whole shebang!) are used to make these spinach feta egg cups. Apart from making egg muffins rich, creamy, and incredibly satisfying, the whole egg is highly nutritious. Research has shown that eating two good-quality whole eggs in a day may provide 10% to 30% of a person’s total vitamin requirements! [Source]

Can egg muffin cups be frozen?

Yes! Spinach feta egg cups can absolutely be frozen. After baking, let the egg cups cool completely. Place them on a parchment-lined baking sheet and freeze for 2 hours until frozen solid. Transfer to an airtight container or ziptop bag and freeze for up to 1 month. To reheat, thaw in the fridge overnight and reheat in the microwave for 1-2 minutes before serving. Enjoy!