Spinach & Feta Egg Muffins: A Healthy, Make-Ahead Breakfast

If you’re looking for a quick, nutritious breakfast or a satisfying snack that’s easy to prep ahead, look no further than Spinach & Feta Egg Muffins. These savory mini frittatas are packed with protein, rich in flavor, and incredibly versatile. Whether you’re rushing out the door in the morning or need a post-workout bite, these egg muffins will keep you fueled and satisfied.

The best part? You can make a dozen at once, store them in the fridge or freezer, and enjoy them all week long. They’re naturally gluten-free, customizable to your taste, and suitable for a variety of diets. Here’s how to make them from scratch.

Ingredients (Serves 6 / Makes 12 Muffins)

• 8 large eggs – You can also use a mix of whole eggs and egg whites if you’re watching cholesterol.

• 1/4 cup milk – Dairy or plant-based (like almond or oat milk) both work fine.

• 1 cup fresh spinach, chopped – If using frozen spinach, thaw it first and squeeze out excess moisture.

• 1/2 cup crumbled feta cheese – Feta adds a salty tang that pairs perfectly with spinach.

• 1/4 cup diced red bell pepper – Optional, but adds sweetness and color.

• 1/4 cup chopped onion or green onions – Adds flavor and texture.

• Salt and pepper to taste – Start with 1/2 teaspoon of salt and 1/4 teaspoon of pepper.

• Cooking spray or oil – For greasing the muffin tin.

Instructions

Step 1: Preheat Your Oven

Set your oven to 350°F (175°C). While it’s heating, prepare your ingredients and grease your muffin tin well. This step is essential to prevent sticking—use a non-stick spray or rub each cup lightly with oil.

Step 2: Mix the Egg Base

In a large mixing bowl, whisk the eggs and milk until fully combined and lightly frothy. This will give your muffins a fluffy texture. Add in a pinch of salt and pepper here to evenly season the mixture.

Step 3: Add the Veggies and Cheese

Now stir in the chopped spinach, feta, bell peppers, and onion. Mix gently until everything is evenly distributed throughout the egg mixture.

Step 4: Fill the Muffin Cups

Pour the mixture into the prepared muffin tin, filling each cup about three-quarters full. The muffins will puff up slightly as they bake, so leave a little room at the top.

Step 5: Bake

Place the tin in the preheated oven and bake for 20–25 minutes, or until the egg muffins are set in the middle and lightly golden on top. To check doneness, insert a toothpick or knife into the center of a muffin—it should come out clean.

Step 6: Cool and Remove

Allow the muffins to cool in the tin for 5–10 minutes. Run a butter knife or small spatula around the edges of each cup to loosen the muffins and remove them without tearing. Transfer to a wire rack to finish cooling or enjoy them warm.

Storage and Reheating Tips

One of the best things about these egg muffins is how well they store.

• Refrigerator: Keep them in an airtight container for up to 4 days. Perfect for grab-and-go breakfasts during the workweek.

• Freezer: Wrap each muffin in plastic wrap or foil and place them in a freezer bag. They’ll last up to 2 months this way.

• To Reheat: Microwave refrigerated muffins for 30–60 seconds. From frozen, microwave for 60–90 seconds, or thaw overnight in the fridge first.

Customization Ideas

These muffins are super flexible and can be tailored to your taste or dietary needs. Here are a few ideas:

Add More Veggies

Try adding chopped mushrooms, zucchini, tomatoes, or broccoli for more fiber and nutrients. Just be sure to sauté or steam watery vegetables first to prevent sogginess.

Switch the Cheese

If feta isn’t your favorite, try using:

• Goat cheese for a creamy tang

• Shredded cheddar or mozzarella for a milder, meltier option

• Parmesan for a salty, nutty flavor

Make Them Spicy

Add a kick with a pinch of crushed red pepper flakes, a dash of hot sauce, or finely diced jalapeños.

Low-Fat Option

Use egg whites or a combination of whole eggs and whites, skip the cheese or use low-fat feta, and load up on vegetables.

Dairy-Free Version

Use a non-dairy milk like almond or soy, and either skip the cheese or use a dairy-free cheese alternative.

Why You’ll Love These Muffins

• Quick and Easy: Takes about 10 minutes to prep and 25 minutes to bake.

• Portable: Perfect for busy mornings or meal prepping.

• Nutritious: High in protein, low in carbs, and loaded with veggies.

• Kid-Friendly: Mild flavors and a muffin shape make them appealing to kids.

These Spinach & Feta Egg Muffins are a great example of how simple ingredients can come together to create something satisfying and delicious. Make a batch today, and you’ll have a healthy breakfast ready in minutes every morning this week!