Feta and Spinach Baked Egg Cups

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Need a fast and easy make-ahead breakfast? These Feta and Spinach Baked Egg Cups are easy to make and perfect for prepping ahead for busy mornings. They’re a vegetarian and gluten-free breakfast packed with protein and so tasty.

They will be perfect with some oatmeal protein muffins or a glass of avocado smoothie, you just can’t go wrong.

baked egg muffins with feta and spinach on a plate.

These Baked Egg Cups are like a breakfast casserole in perfect individual servings. Oven-baked Breakfast egg cups are also sometimes called breakfast egg muffins. They are simply made with eggs and fillings, then baked in a muffin tin for a grab and go option.

My kids love these and think they are easy to have the next day right before they head out for school even though they are also huge fans of grabbing these oatmeal protein muffins and these chocolate chia pudding.

This baked egg muffin recipe is full of Greek flavors from feta cheese and spinach, and it is packed with nutritious ingredients to fuel your day. They are low in carbs, loaded with protein, and the perfect wholesome breakfast the whole family will love.

Why you will love it

Perfect make-ahead breakfast. These last well in the fridge for up to 5 days, so you can have an easy breakfast on hand all week long. Or you can freeze them and pop them out of the freezer on a busy morning.
Healthy. Baked egg cups/muffins are packed with protein, veggies, and lots of fiber. The perfect way to start the day!
Delicious! The tangy, salty feta cheese tastes so amazing with the creamy eggs and spinach. It’s such a tasty combination of Greek flavors.

Ingredients you’ll need

Ingredients for spinach feta baked egg cups on counter

Eggs
Frozen spinach: you may use chopped fresh spinach
Feta cheese: or another cheese of your choice
Seasonings: Garlic powder, Onion powder, Kosher salt, and black pepper
Avocado oil: or olive oil

Tips and substitutions

Fill the muffin tin. Pour the mixture halfway up into each tin of a greased muffin tin.
Bake. Bake for 20 minutes or until eggs is fully set.
Spinach: We used frozen, but you can also use fresh spinach chopped into small pieces.
Feta cheese: If you buy your feta in a block, make sure to crumble it into small chunks before cooking. This will help it distribute evenly in the eggs.
Avocado oil: Substitute with olive oil, peanut oil, grapeseed oil, or canola oil.
Don’t forget to grease the muffin tin, or the egg cups will stick to the pan.
If you substitute with other veggies, make sure to chop them into small pieces for the best texture.

breakfast egg cups with spinach and feta stacked over each other on a plate.

How to make it

Preheat the oven to 350°F. Then grease a muffin tin with some oil.
Drain the spinach. Layout a piece of cheesecloth in a square. Place the spinach in the center and then gather the cloth to create a pouch. Gently squeeze to release the spinach moisture.
Or drain with paper towels– if you don’t have a cheesecloth use thick paper towels as an alternative. Just simply place the spinach between two paper towels and gently press to absorb the water.

Prep the egg mixture. In a large bowl beat the eggs until frothy. Next, place the squeezed spinach, feta cheese, garlic powder, onion powder, and salt and pepper in the bowl with beaten eggs. Fold until all the ingredients are well incorporated.

Eggs cracked in mixing bowl with spinach and feta.

Muffin tin lined and filled with egg mixture.

Variations

Although this recipe is for Feta and Spinach Baked Egg Cups, you could really use any filling you like. I love to choose veggies to make them even more nutritious. Here are some other ideas that would taste great and you can just mix and match.

Fresh tomatoes
Onion
Mushrooms
Bell peppers
Broccoli
Bacon
Sausage
Ham
Cheddar cheese
Pepper jack cheese
Goat cheese

Spinach and Feta Baked Egg Muffins stacked on a white plate over each other.

Frequently Asked Questions

Can feta and spinach baked egg cups be made ahead?

Yes, they make the perfect grab-and-go breakfast! Bake them and cool fully, then refrigerate for 4-5 days or freeze for up to 3 months.

How long do egg cups last in the fridge?

Egg cups and egg muffins last for up to 5 days in the fridge when stored in a sealed container. After a day or two, you might find a little liquid in the bottom of the container, but this is normal. Just use a paper towel to pat each egg cup dry before reheating.

Can I freeze breakfast egg muffins?

Yes, these make a perfect freezer breakfast. Let them cool completely, then freeze in a sealed container or zipper bag for up to 3 months. You can reheat them from frozen in the microwave for 30-60 seconds, or until warm.

How do I reheat breakfast egg cups?

The fastest way is to microwave them for 30-60 seconds, or until they are warmed through. You can also pop them back in the oven at 350°F for 5-8 minutes, or until warm.

egg cups made with feta cheese and spinach on a white round plate.

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Thanks for stopping by! If you make this dish or any of my other recipes, I would really appreciate you taking the time to comment and rate it. I hope you enjoy it as much as I did.

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