If you’re looking for a breakfast that’s as bright and flavorful as it is easy to make, you’ll absolutely fall in love with Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups. These savory little bites are packed with Mediterranean-inspired ingredients, making them perfect for busy mornings, meal prep, or a healthy grab-and-go snack. With fluffy eggs, creamy feta, vibrant spinach, and tangy sun-dried tomatoes, every bite is a happy dance of flavor and nutrition. Plus, they’re naturally gluten-free, low-carb, and incredibly customizable, which means everyone at your table will be reaching for seconds!
Ingredients You’ll Need
There’s something magical about how just a handful of simple, fresh ingredients can come together to make something so satisfying. Each element in these Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups adds a unique flavor or texture, creating a delicious balance you’ll crave again and again.
- Eggs: The star of our muffin cups, eggs provide structure, protein, and that irresistibly fluffy texture.
- Milk (dairy or non-dairy): Just a splash makes the egg mixture extra tender and light—use your favorite milk here.
- Fresh spinach: Vibrant and nutrient-packed, spinach adds color and a subtle earthy bite.
- Feta cheese: Crumbled feta brings salty, creamy goodness to every muffin cup.
- Sun-dried tomatoes (oil-packed, drained): These give sweet-tart bursts of flavor and a gorgeous pop of red.
- Garlic powder: Just a hint infuses savory depth without overpowering the other ingredients.
- Salt: Balances the flavors and enhances all the Mediterranean notes.
- Black pepper: Adds a gentle kick and rounds out the seasoning.
- Olive oil spray or muffin liners: These ensure your Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups pop right out of the tin, no sticking!
How to Make Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups
Step 1: Prep Your Muffin Tin
Start by preheating your oven to 350°F. Grease a 12-cup muffin tin with a light mist of olive oil spray or pop in some parchment muffin liners. This simple step makes cleanup a breeze and ensures your egg muffin cups slide out perfectly every time.
Step 2: Whisk the Eggs and Milk
In a large mixing bowl, crack in all eight eggs and pour in the milk. Whisk until the mixture is completely blended and the eggs are a little frothy. This gives the Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups their signature lightness and makes sure every bite is moist and tender.
Step 3: Add the Veggies and Cheese
Stir in your chopped fresh spinach, crumbled feta, and diced sun-dried tomatoes. Sprinkle in the garlic powder, salt, and black pepper. Stir everything together so the veggies and cheese are evenly distributed throughout the egg mixture—this way, every muffin cup gets a little bit of everything!
Step 4: Fill the Muffin Cups
Pour or ladle the egg mixture evenly into each muffin cup, filling them about 3/4 of the way full. If you want them extra cheesy, you can sprinkle a tiny bit more feta on top for a golden, melty finish.
Step 5: Bake to Perfection
Slide your muffin tin into the oven and bake for 18 to 22 minutes. The Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups are done when the centers are set and the tops have a gentle golden hue. Let them rest for about 5 minutes before removing them from the tin—this helps them firm up and makes them easier to handle.
How to Serve Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups
Garnishes
A sprinkle of fresh herbs (like chives, parsley, or dill) over your warm muffin cups adds color and a fresh flavor boost. If you like a little heat, a pinch of red pepper flakes or a swirl of sriracha makes them pop!
Side Dishes
Pair your Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups with a crisp green salad, roasted potatoes, or fresh fruit for a complete breakfast or brunch. They’re also wonderful with a slice of toasted sourdough or a dollop of Greek yogurt on the side.
Creative Ways to Present
Arrange the muffin cups on a colorful platter for a brunch buffet, stack them high for a fun grab-and-go breakfast, or tuck them into a bento box for an energizing lunch. You can even slice them in half and tuck them into mini pita pockets with cucumber and greens for a Mediterranean twist on breakfast sandwiches!
Make Ahead and Storage
Storing Leftovers
Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups hold up beautifully in the fridge for up to four days. Simply store them in an airtight container once they’ve cooled completely. They’re perfect for busy mornings—just grab and go!
Freezing
If you want to stock up, these egg muffin cups freeze like a dream. Once cooled, wrap them individually in plastic wrap or foil, then tuck them into a zip-top freezer bag. They’ll keep for up to two months and are easy to portion out for meal prep.
Reheating
To reheat, just pop a muffin cup in the microwave for 30 to 60 seconds until warmed through. For a slightly crispier texture, you can also reheat them in the oven or toaster oven at 350°F for about 5 to 7 minutes.
FAQs
Can I use frozen spinach instead of fresh?
Absolutely! Just be sure to thaw and squeeze out as much moisture as possible before adding it to the egg mixture—this keeps your Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups from getting soggy.
What’s the best way to keep them from sticking?
Using a nonstick muffin tin and spraying it generously with olive oil spray works well, but parchment muffin liners are foolproof and make cleanup even easier.
Can I swap out the feta or add other cheese?
Definitely! While feta gives these muffin cups their trademark tang, you can easily mix in goat cheese, cheddar, or mozzarella if you’d like to change up the flavor.
Are these Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups good for meal prep?
They’re fantastic for meal prep! Make a batch at the start of the week, store them in the fridge or freezer, and you’ll have a quick, protein-packed breakfast or snack ready to go.
Can I make these dairy-free?
Yes! Use a non-dairy milk of your choice and swap the feta for a plant-based cheese or simply omit it. The muffins will still be flavorful and satisfying.
Final Thoughts
If you’re craving a breakfast that’s as beautiful as it is nourishing, you can’t go wrong with Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups. They’re everything you want in a morning meal: easy, portable, delightfully savory, and packed with wholesome ingredients. Give them a try and let these Mediterranean-inspired bites brighten up your breakfast routine!
Print
Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups Recipe
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 12 muffin cups
- Category: Breakfast
- Method: Baking
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
Delightful and healthy Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups that are perfect for quick breakfasts or meal prep. These protein-packed muffins combine fresh spinach, tangy feta cheese, and flavorful sun-dried tomatoes baked to perfection, offering a savory Mediterranean-inspired treat that’s gluten-free, low-carb, and vegetarian.
Ingredients
Egg Mixture
- 8 large eggs
- 1/4 cup milk (dairy or non-dairy)
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Fillings
- 1 cup fresh spinach, chopped
- 1/2 cup crumbled feta cheese
- 1/3 cup sun-dried tomatoes, chopped (oil-packed, drained)
Other
- Olive oil spray or muffin liners
Instructions
- Preheat and Prepare Muffin Tin: Preheat your oven to 350°F (175°C) and lightly grease a 12-cup muffin tin with olive oil spray or line it with parchment muffin liners to prevent sticking.
- Whisk Eggs and Milk: In a large mixing bowl, vigorously whisk together the 8 large eggs and 1/4 cup of milk until the mixture is smooth and well combined, ensuring the eggs are fully blended with the milk.
- Add Veggies and Seasonings: Stir in the chopped fresh spinach, crumbled feta cheese, chopped sun-dried tomatoes, garlic powder, salt, and black pepper into the egg mixture until evenly distributed.
- Fill Muffin Cups: Evenly pour the egg mixture into the prepared muffin tin, filling each cup about three-quarters full to allow room for rising without overflowing during baking.
- Bake the Muffins: Place the muffin tin in the preheated oven and bake for 18 to 22 minutes, or until the egg muffins are set in the center and slightly golden on top. You can check by inserting a toothpick or knife to see if it comes out clean.
- Cool and Serve: Remove the muffin tin from the oven and let the egg muffin cups cool for 5 minutes before carefully removing them. Serve warm for immediate enjoyment or let them cool completely before refrigerating for meal prep.
Notes
- These muffin cups make excellent grab-and-go breakfasts and snacks, perfect for busy mornings.
- Store in an airtight container in the refrigerator for up to 4 days.
- For longer storage, freeze the muffins for up to 2 months in a freezer-safe container or bag.
- Reheat in the microwave for 30 to 60 seconds before serving.
- Feel free to customize by adding other vegetables or herbs according to taste.
Nutrition
- Serving Size: 1 muffin cup
- Calories: 90
- Sugar: 1g
- Sodium: 170mg
- Fat: 6g
- Saturated Fat: 2g
- Unsaturated Fat: 3.5g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 6g
- Cholesterol: 140mg
