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

top view of egg muffins on a plate
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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.

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

Why make this baked egg cups recipe

  • 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 vitamins, veggies, and lots of protein. 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.
top view of egg muffins on a white plate

Ingredients you’ll need

These are just a list of ingredients you will need to make Feta and Spinach Baked Egg Cups. Full measurements are listed further down below.

Eggs
Frozen spinach
Feta cheese
Garlic powder
Onion powder
Kosher salt and black pepper
Avocado oil

Ingredients for spinach feta baked egg cups on counter

How to make feta and spinach baked egg cups – step by step

  • 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 to the bowl with beaten eggs. Fold until all the ingredients are well incorporated.
  • 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.

Tips and substitutions

  • 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.
Spinach and Feta Baked Egg Muffins stacked on white plate

Variations

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

  • Fresh tomatoes
  • Onion
  • Mushrooms
  • Bell peppers
  • Broccoli
  • Bacon
  • Sausage
  • Ham
  • Cheddar cheese
  • Pepper jack cheese
  • Goat cheese
Stacked spinach and feta egg cups on white plate with eggs in background

FAQ’s

Can feta and spinach baked egg cups be made ahead?

Yes, they make the perfect grab n 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.

Top view of breakfast egg cups with spinach and feta

Other Healthy Breakfast Recipes

close up egg muffin cups on a plate

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5 from 3 votes

Feta and Spinach Baked Egg Cups

By: Rena
Servings: 6 egg cups
Prep: 10 minutes
Cook: 20 minutes
Total: 30 minutes
top view of egg muffins on a plate
These Feta and Spinach Baked Egg Cups are simple to make and perfect for prepping ahead for busy mornings. They’re a vegetarian and gluten-free breakfast packed with protein and full of delicious flavor.

Ingredients

  • 6 large eggs
  • 10-12 oz bag frozen spinach, thawed, one bag
  • 1/3 cup feta cheese
  • 1/8 tsp garlic powder
  • 1/8 tsp onion powder
  • kosher salt and black pepper, to taste
  • 1 Tbsp avocado oil

Instructions

  • Preheat the oven to 350F and grease a muffin tin with some oil.
  • Lay out 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.
  • 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.
  • In a large bowl beat the eggs until frothy.
  • Next, place the squeezed spinach, feta cheese, garlic powder, onion powder, salt and pepper to the bowl with beaten eggs. Fold until all the ingredients are well incorporated.
  • Add the mixture halfway up into each tin of a greased muffin tin.
  • Bake for 20 minutes or until eggs is fully set.
  • You can store the egg cups in an air-tight container in the refrigerator for up to 5 days and in the freezer for up to 3 months.

Notes

  • 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.
  • Storage: Egg cups or egg muffins last for up to 5 days in the fridge when stored in a sealed container.
  • Freezing: 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.

Nutrition

Calories: 128kcalCarbohydrates: 3gProtein: 9gFat: 9gSaturated Fat: 3gCholesterol: 193mgSodium: 199mgPotassium: 232mgFiber: 1gSugar: 1gVitamin A: 5846IUVitamin C: 3mgCalcium: 130mgIron: 2mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Breakfast
Cuisine: American
Tried this recipe?Mention @healthyfitnessmeals or tag #healthyfitnessmeals!

Author

About Rena Awada

Hi, I’m Rena! I am here to help you prepare delicious, light, fresh meals that your whole family will love!

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