Breakfast becomes a delightful adventure with these savory spinach, feta, and sun-dried tomato egg muffin cups that pack a punch of flavor in every bite.
Packed with protein and vibrant ingredients, these muffin cups turn an ordinary morning into something extraordinary.
Colorful sun-dried tomatoes add a tangy burst while creamy feta cheese creates a rich undertone.
Tender spinach weaves through each muffin, bringing fresh green notes and nutritional goodness.
These portable egg cups are perfect for busy mornings or meal prepping, offering a quick and satisfying solution for breakfast lovers.
Nutritious, convenient, and absolutely delicious, they’ll become your new morning go-to that energizes and delights.
Dive into this simple recipe and transform your breakfast routine with these irresistible egg muffin cups.
Quick Recipe Overview
Prep Time: 10 minutes
Cook Time: 15-18 minutes
Total Time: 25-28 minutes
Calories: 60 kcal
Servings: 13
Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups: Ingredients
For Base:
Eggs, Egg Whites: Provide the fluffy, protein-packed foundation that gives these muffins their signature texture and nutritional punch. Choose fresh, preferably organic eggs for richer flavor and better quality.
For Flavor Enhancers:
Spinach: Adds vibrant green color and nutrient-dense goodness, bringing a fresh, earthy note to the muffins. Opt for fresh baby spinach for the brightest taste and maximum nutritional benefits.
Italian Seasoning: Infuses the muffins with a Mediterranean-inspired herb blend that elevates the overall taste profile. Look for a high-quality, freshly ground mix for maximum aromatic impact.
Salt, Pepper: Essential for balancing and intensifying the other flavors in the dish. Use sea salt or kosher salt for a cleaner, more nuanced seasoning.
For Topping and Texture:
Sun-Dried Tomatoes: Contribute a sweet-tangy punch and chewy texture that adds complexity to the egg muffins. Choose oil-packed sun-dried tomatoes for richer flavor and softer texture.
Feta Cheese: Brings a creamy, salty element that cuts through the richness of the eggs. Select authentic Greek feta for the most authentic and robust taste.
Cooking Spray: Ensures easy release of the muffins and prevents sticking. Use a high-heat resistant spray for best results.
Cooking Tools for Egg Muffin Cups
Muffin Pan (12-cup): Essential for creating perfectly portioned egg cups.
Whisk: Key for blending eggs and seasonings smoothly.
Medium Mixing Bowl: Perfect for combining egg mixture ingredients.
Spatula or Butter Knife: Helps loosen and remove egg muffins from the pan.
Cooking Spray: Ensures easy release of egg muffins.
Measuring Spoons: For precise seasoning measurements.
Directions for Egg Muffin Cups with Spinach and Feta
Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups
Oven Preparation Kitchen workspace gets ready with a warm welcome for our tasty egg muffins. Heat the oven to a cozy 375°F and grab a standard muffin pan. A quick spray of cooking oil ensures nothing sticks.
Egg Mixture Magic Whisking creates a dreamy blend where eggs dance with chopped spinach, a sprinkle of Italian seasoning, and a pinch of salt and pepper. The mixture becomes smooth and inviting.
Filling The Cups Gently pour the egg mixture into each muffin cup, leaving a little breathing room at the top. This allows space for our delicious toppings and perfect rising.
Flavor Explosion Scatter sun-dried tomatoes and crumble feta cheese across the top of each cup. These colorful ingredients will create bursts of Mediterranean flavor in every bite.
Baking Transformation Slide the pan into the preheated oven. Watch as the egg muffins transform into golden, puffy delights over 15-18 minutes. They're done when they look set and have a beautiful light golden color.
Cooling and Serving Let the muffins rest in the pan for a few minutes. Gently loosen the edges with a small spatula, then lift each muffin out. Enjoy these little flavor bombs warm or at room temperature as a perfect grab-and-go breakfast.
Tips for the Best Egg Muffin Cups
Swap spinach with kale, Swiss chard, or arugula for different nutrient-packed green variations.
Add red pepper flakes, chopped jalapeños, or a dash of hot sauce to give these egg cups a zesty kick.
Incorporate diced ham, cooked bacon bits, or shredded chicken to increase protein content and create more substantial breakfast bites.
Prepare these egg muffins in advance, store in an airtight container in the refrigerator for up to 4 days, and quickly reheat in the microwave for a fast, nutritious breakfast or snack.
Serve Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups
Mediterranean Breakfast Plate: Arrange the egg muffins alongside warm pita bread, sliced cucumber, and a dollop of Greek yogurt for a complete Mediterranean-inspired morning meal.
Protein-Packed Lunch Box: Pack these egg muffins with a small mixed green salad and cherry tomatoes for a nutritious and filling midday lunch that keeps you energized.
Brunch Party Centerpiece: Create a beautiful brunch spread by serving these colorful egg muffins on a rustic wooden board with fresh herbs, olives, and a light vinaigrette for dipping.
Quick Meal Prep Champion: Store these egg muffins in an airtight container for up to 4 days, perfect for grab-and-go breakfasts or protein-rich snacks throughout the week.
How to Store Egg Muffin Cups
Breakfast Prep Champion: These egg muffins are a meal-prepping superhero, perfect for busy mornings when you need a quick, nutritious breakfast that's ready in seconds.
Refrigerator Storage Strategy: Carefully pack the cooled egg muffins in an airtight container, where they'll stay fresh for up to 4-5 days in the refrigerator. Simply reheat for 20-30 seconds in the microwave when you're ready to enjoy.
Freezer-Friendly Option: Wrap individual egg muffins in plastic wrap or aluminum foil, then store in a freezer-safe bag for up to 3 months. Thaw overnight in the refrigerator and warm gently before serving.
Portion Control Power: These compact protein-packed cups make excellent grab-and-go meals for work lunches, post-workout snacks, or quick breakfast solutions. Ideal for meal planning and maintaining a balanced diet with minimal effort.
Savory spinach, feta, and sun-dried tomato egg muffin cups blend Mediterranean flavors into portable breakfast perfection. Protein-packed ingredients create delightful morning nutrition you can enjoy on the go or share with friends.
Ingredients
Scale
4 eggs
¾ cup (180 mL) egg whites
2 cups (475 mL) spinach, chopped
½ cup (120 mL) sun-dried tomatoes, drained and chopped
¼ cup (60 mL) feta cheese, crumbled
1 tsp Italian seasoning
Salt to taste
Pepper to taste
Cooking spray
Instructions
Preparation: Preheat the oven to 375°F and coat a 12-cup muffin tin with cooking spray, ensuring each cavity is lightly greased to prevent sticking.
Egg Base Creation: Whisk together eggs, egg whites, chopped spinach, Italian seasoning, salt, and pepper until the mixture is uniform and silky, creating a vibrant base for the muffin cups.
Filling and Garnishing: Pour the egg mixture into each muffin cavity, filling about three-quarters full, then artfully scatter sun-dried tomato pieces and crumble feta cheese across the surface for a burst of flavor and texture.
Baking Process: Slide the muffin tin into the preheated oven and bake for 15-18 minutes, watching for the egg cups to set completely and develop a delicate golden appearance.
Cooling and Serving: Remove from the oven and allow the muffin cups to rest for 5 minutes. Gently release the edges using a small spatula, transfer to a serving plate, and enjoy warm or at room temperature as a protein-rich breakfast or snack.
Notes
Optimize Egg Volume: Avoid overfilling muffin cups, leaving 1/4 space for rising to prevent messy overflow during baking.
Master Even Distribution: Gently stir and fold ingredients to ensure uniform flavor and prevent ingredient clumping in egg mixture.
Prevent Sticking Techniques: Use non-stick cooking spray generously or line cups with parchment paper for effortless removal.
Storage Smart Solution: Refrigerate cooled egg muffins in airtight container for up to 4 days, reheating briefly in microwave for quick protein-packed meal.
Focus: Studying how food affects health, learning about balanced diets, and understanding the nutritional needs of different people.
South African Chefs Academy, Cape Town
Program: Professional Culinary Arts Diploma
Focus: Practical cooking skills, focusing on healthy meal preparation and understanding various cooking methods.
Sophie Martin is the nutrition brain and feel-good foodie at Good Tasting Meals. With a degree in Human Nutrition from Stellenbosch University and chef training from the South African Chefs Academy, Sophie brings balance to the table, literally. She loves creating meals that are easy to make, great to eat, and good for your body too.
Her recipes are made for everyday living, with a little flair and a lot of heart. Sophie’s not here to count calories, she’s here to show you how fresh, simple food can fit into your life, taste amazing, and still be nourishing.
Sophie Martin
Co-Founder & Content Creator
Expertise
Education
Stellenbosch University, South Africa
South African Chefs Academy, Cape Town
Sophie Martin is the nutrition brain and feel-good foodie at Good Tasting Meals. With a degree in Human Nutrition from Stellenbosch University and chef training from the South African Chefs Academy, Sophie brings balance to the table, literally. She loves creating meals that are easy to make, great to eat, and good for your body too.
Her recipes are made for everyday living, with a little flair and a lot of heart. Sophie’s not here to count calories, she’s here to show you how fresh, simple food can fit into your life, taste amazing, and still be nourishing.