🥚🌿 Spinach & Feta Egg Muffins

These Mediterranean-style egg muffins are light, savory, protein-rich, and low-carb, with fresh spinach, salty feta, colorful peppers, tomatoes, and a touch of oregano. They’re perfect for breakfast, meal prep, or a quick snack. The recipe source makes 12 muffins.

🛒 Ingredients

  • 8 large eggs
  • 1 cup fresh spinach, chopped
  • ½ cup feta cheese, crumbled
  • ¼ cup red bell pepper, finely diced
  • ¼ cup red onion, finely diced
  • ¼ cup cherry tomatoes, chopped
  • 1 tablespoon olive oil
  • ½ teaspoon dried oregano
  • ¼ teaspoon garlic powder
  • Salt, to taste
  • Black pepper, to taste
  • Optional: 1–2 tablespoons chopped olives

These are the ingredient quantities listed in the original recipe.

👩‍🍳 Detailed Instructions

1. Prepare the oven

Preheat your oven to 375°F (190°C).

Lightly grease a 12-cup muffin tin with cooking spray or olive oil. Silicone muffin liners can also be used to make removal easier.

2. Prepare the vegetables

Heat 1 tablespoon olive oil in a skillet over medium heat.

Add the finely diced red onion and bell pepper. Sauté for about 2–3 minutes, stirring occasionally, until they begin to soften.

3. Add the spinach

Add the chopped fresh spinach to the skillet.

Cook for about 1–2 minutes, just until the spinach wilts. Don’t overcook it.

Remove the skillet from the heat and allow the vegetables to cool slightly.

4. Whisk the eggs

Crack the 8 eggs into a large bowl.

Add:

  • ½ teaspoon oregano
  • ¼ teaspoon garlic powder
  • Salt
  • Black pepper

Whisk until the eggs are completely combined and slightly frothy.

5. Fill the muffin cups

Divide the sautéed spinach, onion, and bell pepper evenly among the 12 muffin cups.

Add some chopped cherry tomatoes and crumbled feta to each cup.

6. Add the egg mixture

Slowly pour the seasoned eggs into each muffin cup.

Fill each cup approximately ¾ full, leaving room for the eggs to puff slightly as they bake.

7. Add optional toppings

For extra Mediterranean flavor, sprinkle a few chopped olives over the tops.

You can also add a little extra feta if desired.

8. Bake

Place the muffin tin in the preheated oven.

Bake for approximately 18–22 minutes, or until the egg muffins are set in the center and lightly golden on top.

9. Cool

Remove the muffin tin from the oven and let the egg muffins cool for about 5 minutes.

Run a small knife around the edges if necessary, then gently lift each muffin from the pan.

⭐ Tips for Perfect Egg Muffins

  • Don’t overfill the muffin cups because the eggs expand while baking.
  • Drain excess moisture from the cooked spinach to prevent watery muffins.
  • For stronger Mediterranean flavor, add olives, sun-dried tomatoes, or fresh parsley.
  • For extra protein, the original recipe suggests adding cooked shredded chicken or turkey.
  • Let them cool before storing so condensation doesn’t make them soggy.

🧊 Storage & Reheating

Store the cooled egg muffins in an airtight container in the refrigerator for 4–5 days.

To reheat, microwave one muffin for approximately 20–30 seconds, checking the temperature before eating.

🍽️ Serving Ideas

Serve them with:

  • Avocado
  • Greek yogurt
  • Fresh fruit
  • A green salad
  • Roasted vegetables
  • Salsa or hot sauce

Yield: 12 egg muffins
Bake: 18–22 minutes
Total time: About 35 minutes
Approx. per muffin: 75–90 calories, 6–7 g protein, 5–6 g fat, 1–2 g carbs, according to the source