Spinach, Feta & Sun-Dried Tomato Egg Muffin Cups
Ingredients
For the Egg Muffin Cups
- 8 large eggs
- ¼ cup milk or unsweetened almond milk
- 1 cup fresh spinach, finely chopped
- ½ cup crumbled feta cheese
- ⅓ cup sun-dried tomatoes, finely chopped and drained
- ¼ cup red bell pepper, finely diced
- 2 tablespoons red onion, finely diced
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon fresh basil, chopped, optional
- 1 garlic clove, minced
- ½ teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon red pepper flakes, optional
- 1 tablespoon olive oil or cooking spray
Instructions
- Preheat the oven: Heat the oven to 375°F (190°C). Grease a 12-cup muffin tin generously with olive oil or nonstick cooking spray.
- Prepare the vegetables: Chop the spinach, sun-dried tomatoes, bell pepper, and red onion. If your sun-dried tomatoes are packed in oil, drain them well and pat them lightly with paper towels.
- Sauté the vegetables: Heat 1 teaspoon olive oil in a skillet over medium heat. Add the onion and bell pepper and cook for 2–3 minutes. Add the spinach and garlic and cook for another 1–2 minutes, just until the spinach wilts. Remove from the heat and allow the mixture to cool slightly.
- Whisk the eggs: In a large bowl, whisk the eggs and milk until well combined.
- Season: Add oregano, salt, black pepper, and red pepper flakes. Whisk again.
- Add the fillings: Stir the cooked spinach mixture, sun-dried tomatoes, parsley, basil, and about ⅔ of the feta into the egg mixture.
- Fill the muffin tin: Divide the mixture evenly among the 12 muffin cups. Fill each cup approximately ¾ full to allow room for the eggs to puff while baking.
- Add feta: Sprinkle the remaining feta over the tops.
- Bake: Place in the preheated oven and bake for 18–22 minutes, or until the egg centers are completely set and the tops are lightly golden.
- Cool: Let the egg muffins rest in the pan for about 5 minutes. Carefully loosen the edges with a butter knife or small spatula and remove.
- Serve: Serve warm for breakfast, brunch, or a quick high-protein snack.
Prep & Cooking Information
- Prep Time: 15 minutes
- Cook Time: 18–22 minutes
- Total Time: About 40 minutes
- Servings: 12 egg muffins
- Difficulty: Easy
Approximate Nutrition
Per 1 egg muffin:
- Calories: 80–95
- Protein: 6–7 g
- Fat: 5–6 g
- Carbohydrates: 2–3 g
- Fiber: About 0.5 g
- Sugar: 1–2 g
Nutrition varies depending on the type of feta, milk, and sun-dried tomatoes used.
Nut & Allergen Information
- Nuts: No nuts are required in this recipe.
- Peanuts: None.
- Tree nuts: None, unless almond milk is used.
- Dairy: Contains feta cheese and milk.
- Eggs: Contains eggs.
- Gluten: Naturally gluten-free, but check packaged sun-dried tomatoes and seasonings for cross-contamination if needed.
- Vegetarian: Yes.
- Nut-free option: Use regular milk, oat milk, or another nut-free milk instead of almond milk.
- Dairy-free option: Use dairy-free feta and unsweetened dairy-free milk.
- Lower-sodium option: Use reduced-sodium feta and limit added salt.
Helpful Tips
- Prevent watery muffins: Cook the spinach before adding it to the eggs and squeeze out excess moisture if necessary.
- Don’t overbake: Remove the muffins as soon as the centers are set. Overbaking can make them rubbery.
- For extra protein: Add diced cooked chicken, turkey, or lean ham.
- For more vegetables: Add mushrooms, zucchini, broccoli, or chopped roasted red peppers.
- For extra flavor: Add a little lemon zest or fresh basil.
- For a spicy version: Increase the red pepper flakes or add finely diced jalapeño.
Storage & Reheating
Refrigerator:
Cool completely and store in an airtight container for up to 4 days.
Freezer:
Wrap individual muffins and freeze for up to 2–3 months. Thaw overnight in the refrigerator for best results.
Reheating:
Microwave one refrigerated muffin for approximately 20–30 seconds. Frozen muffins may need about 60–90 seconds, depending on the microwave.
Q&A
Q: Can I make these egg muffins ahead of time?
Yes. They are excellent for meal prep and can be made several days in advance.
Q: Can I use frozen spinach?
Yes. Thaw it completely and squeeze out as much water as possible before adding it.
Q: Can I use fresh tomatoes instead of sun-dried tomatoes?
Yes, but remove excess seeds and moisture. Sun-dried tomatoes provide a more concentrated flavor.
Q: Can I make these without feta?
Absolutely. You can replace feta with mozzarella, cheddar, goat cheese, or dairy-free cheese.
Q: Why did my egg muffins collapse after baking?
A slight collapse is completely normal. Eggs puff up in the oven and naturally settle as they cool.
Q: Can I make them without milk?
Yes. Simply omit the milk or replace it with a small amount of water.
Q: Are these good for a high-protein breakfast?
Yes. Eggs and feta provide protein, making these convenient for a protein-rich breakfast or snack.
Q: Can I make mini egg muffins?
Yes. Use a mini muffin pan and reduce the baking time to approximately 10–14 minutes, checking that the centers are fully set.
