Baked Spinach and Egg Muffins Recipe

These Spinach Egg Muffins are an ideal high-protein option for breakfast, a portable snack, or a quick light lunch. They’re simple to assemble—just divide vegetables and cheese into a muffin tin, whisk the eggs with a touch of milk, pour, and bake. The flavor pairing of spinach, sun-dried tomatoes, basil, and feta delivers a bright, Mediterranean-inspired bite in every cup.

Why Make these Spinach Egg Muffins?

There are several great reasons to add these egg and spinach muffins to your meal prep rotation:

• High protein: Each serving provides a satisfying amount of protein.
• Lower in carbs: With modest carbohydrate content, these muffins work well for lower-carb meal plans while still keeping you full.
• Quick to prepare: From start to finish, you can have a batch ready with minimal hands-on time—most of the work is chopping and whisking.

The basic method is very forgiving, so you can swap in other vegetables, cheeses, or herbs to suit what you have on hand. These egg muffins are perfect for meal prep because they portion easily and reheat well.

More Egg Muffin Ideas

• Bacon-wrapped egg cups
• Sweet potato hash egg cups
• Asparagus and shiitake mushroom frittatas
• Turkey fajita-style egg cups

Tips and Variations

These egg muffins are highly adaptable. Try these simple swaps to change the flavor profile:

• Swap feta for cheddar, goat cheese, or a melting cheese for a creamier texture.
• Add cooked diced ham, crumbled bacon, or shredded cooked chicken for extra protein and flavor.
• Use chopped kale, chard, or arugula instead of spinach for a different leafy green base.
• For a Mediterranean twist, include olives, roasted red peppers, or a sprinkle of oregano.
• If you prefer a dairy-free version, omit the milk and cheese or use a plant-based milk and dairy-free cheese alternative.

Make-Ahead and Reheating

These muffins are convenient for busy mornings. After baking, let them cool, then store in an airtight container in the refrigerator. Reheat gently in the microwave or an oven until warmed through. They also freeze well—place fully cooled muffins in a freezer-safe container with layers separated by parchment, then thaw and reheat as needed.

Spinach Egg Muffins

These Spinach Egg Muffins are a quick, protein-rich breakfast or snack made with sun-dried tomatoes, fresh spinach, basil, and feta. They bake in a standard muffin tin for easy portioning and make excellent grab-and-go meals.

Ingredients

• 1/2 cup sun-dried tomatoes, sliced
• 1 cup spinach, finely diced
• 1/2 medium yellow onion, finely diced
• 4 large basil leaves, finely diced
• Salt and pepper, to taste
• 8 large eggs
• 1/4 cup milk (any kind)
• 1/3 cup feta cheese crumbles

Instructions

1. Preheat the oven to 350ºF (175ºC). Spray a 12-cup nonstick muffin tin with cooking spray or line with muffin liners.
2. Finely dice the sun-dried tomatoes, spinach, basil, and yellow onion. Distribute these ingredients evenly among the 12 muffin cups.
3. Add about 1 teaspoon of feta cheese crumbles to each cup, dividing the cheese evenly.
4. In a medium bowl, whisk together the eggs and milk until blended. Season lightly with salt and pepper.
5. Pour the egg mixture evenly over the vegetables and feta, filling each cup about three-quarters full. Gently stir each cup with a fork if needed to distribute the vegetables throughout the egg.
6. Bake at 350ºF for approximately 18–22 minutes, or until the eggs are set and the tops are slightly golden. Remove from the oven and let cool briefly before removing from the tin.

Nutrition

Per serving (one muffin): Calories: 156 kcal, Carbohydrates: 8 g, Protein: 12 g, Fat: 8 g, Fiber: 2 g, Sugar: 4 g.

Nutrition information is an approximation and should be used as a general guide.