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Feta and Spinach Baked Egg Cups

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.
Course Breakfast
Cuisine American
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 egg cups
Calories 128kcal
Author Rena


  • 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


  • 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.


  • 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.


Calories: 128kcal | Carbohydrates: 3g | Protein: 9g | Fat: 9g | Saturated Fat: 3g | Cholesterol: 193mg | Sodium: 199mg | Potassium: 232mg | Fiber: 1g | Sugar: 1g | Vitamin A: 5846IU | Vitamin C: 3mg | Calcium: 130mg | Iron: 2mg