Egg Muffins with Spinach and Feta

The first time I made these egg muffins, I was running late for a brunch potluck and threw everything together in about seven minutes flat. My friend Sarah asked for the recipe before she even finished her first bite, mostly because she could not believe something so effortless could taste this good. Now they are my Sunday meal prep secret weapon.

Last winter my sister was staying over during a particularly chaotic week and I popped a batch of these in the oven while we caught up over coffee. She ended up eating three straight from the tin and now texts me whenever she makes them for her own family.

Ingredients

• 4 large eggs: The structure and protein base so room temperature eggs whisk up smoother
• 1/4 cup milk: Creates a tender texture whether dairy or your favorite non-dairy alternative
• 1/3 cup crumbled feta cheese: Salty tangy pockets that make every bite interesting
• 1 cup baby spinach: Fresh spinach wilts nicely into the eggs without getting watery
• 1/4 cup red bell pepper: Adds sweet crunch and pops of color throughout
• 2 tablespoons green onion: Mild onion flavor that bakes in beautifully
• 1/4 teaspoon salt: Just enough to enhance the feta without oversalting
• 1/8 teaspoon black pepper: A subtle kick that balances the richness
• 1/4 teaspoon dried oregano: Optional but adds a lovely Mediterranean note
• 1 teaspoon olive oil: For greasing the tin ensuring easy removal

Instructions

Preheat your oven:

Get it to 350°F and grease that muffin tin really thoroughly, especially the corners

Whisk the base:

Beat eggs and milk until completely blended then season with your salt, pepper, and oregano

Add the good stuff:

Fold in spinach, peppers, green onions, and feta until everything is evenly distributed

Fill the cups:

Pour the mixture into your prepared tin, going about three quarters full for each one

Bake until puffed:

Let them go for 18 to 20 minutes until they are golden and just set in the middle

Rest before serving:

Give them five minutes to cool slightly so they release easily from the tin

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These became my go-to when my mom started chemo and needed easy protein she could eat between treatments. Something about having food ready to grab made the hard days feel a little more manageable.

Make Ahead Magic

I learned through trial and error that these freeze exceptionally well. Wrap each one individually and they become instant breakfasts for those mornings when even making coffee feels like too much effort.

Customize Your Batch

Sometimes I swap in kale or Swiss chard depending what looks good at the market. The base recipe is forgiving enough that you can play around with different cheeses and vegetables and still end up with something delicious.

Serving Ideas

These are perfect on their own but pair wonderfully with fresh fruit or a simple green salad. They also travel well wrapped in parchment paper for picnics or lunch boxes.

• Try them warmed with a dollop of Greek yogurt
• Pair with hot sauce if you like things spicy
• Crumble over salads for an easy protein boost

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Hope these become your new favorite grab and go breakfast too.

Recipe FAQs

→ How do I store these egg muffins?

Refrigerate in an airtight container for up to 4 days, or freeze individually wrapped for up to 2 months. Reheat in the microwave or oven.

→ Can I make these dairy-free?

Use unsweetened non-dairy milk and omit the feta or replace it with a dairy-free cheese alternative. The texture remains similar while accommodating dietary needs.

→ What vegetables work well in these muffins?

Baby spinach, bell pepper, and green onion are classic choices. You can also try kale, Swiss chard, diced tomatoes, or sautéed mushrooms depending on preference.

→ How can I tell when the muffins are done baking?

The muffins are ready when they're puffed up and the centers are just set, not jiggly. A toothpick inserted in the center should come out clean after 18–20 minutes at 350°F.

→ Can I add meat to these muffins?

Cooked bacon, crumbled sausage, or diced ham work beautifully. Cook the meat beforehand and drain excess fat before adding it to the egg mixture.