Spinach and Feta Egg Cups {EASY!}

12 Muffins
23 min

Ready in 20 minutes, these Spinach and Feta Eggs Cups are protein filled and low carb! A perfect make ahead breakfast to have on busy weekday mornings.

Keep them in the refrigerator for up to four days, or you can freeze them. When you are ready to eat them, microwave them and serve them between an English muffin for a quick and healthy breakfast sandwich!

Instead of spending a ton of money on Starbucks eggs bites and a coffee, make it at home! You'll save so much money throughout the month by making your breakfast at home instead of buying it that morning. A little planning and you'll have breakfast on the table each morning and extra money in your pocket!

When I first made these bites, I was concerned with how little the muffin tins were filled with the mixture. To my surprise, in the oven they grew a ton! They almost look like little soufflés in the oven! So when you are filling the muffin tins, keep that in mind. It might look like there isn't enough egg mixture, but it will be the right amount.

Spinach and feta is a simple, yet delicious combination that seems to go well with everything. These Chicken Burgers with spinach and feta are a great dinner to make to!

Why You Should Make These Egg Bites

  • They are a great make ahead breakfast! On a Sunday, make these egg bites and keep them in the refrigerator for the week. To reheat them, I like to put them in the toaster oven for up to two minutes.
  • These egg bites are filled with protein and they are low carb. They are a great way to start your day with a yummy and filling breakfast. Remember, it is the most important meal of the day!
  • They are versatile! Add some chopped red pepper, chopped ham, or breakfast sausage for an even more protein filled recipe.

If you are really in a pinch in the morning, you can grab these egg bites and go! You don't even have to heat them up if you don't have the time. They are great any day of the week and any time of the day!


  • Eggs- You'll need eight large eggs.
  • Whole Milk- To mix in with the eggs. The milk makes the eggs light and fluffy. If you've ever added milk to scrambled eggs, you'll know its a must when making eggs!
  • Feta- I purchased pre-crumbled feta, but if you have a brick of feta you can crumble it yourself.
  • Spinach- Baby spinach is the most tender and cooks up perfectly in these egg bites
  • Spices- Salt, pepper, and garlic powder are all you need.
Step by step photos
Crack the eggs into a bowl
Mix in the whole milk
Add the spices
Whisk well
Add the spinach and feta
Spoon into the muffin tins
How To Make Spinach and Feta Egg Cups From Scratch

  1. Preheat the oven to 375 degrees.
  2. In a large bowl, crack the eggs.
  3. Pour the milk into the bowl.
  4. Add the salt, pepper, and garlic powder to the bowl.
  5. Mix well. Get out your favorite whisk and really whisk the mixture up. You'll need to whisk it for about a minute to get as much air as possible into the egg bites to make them light and fluffy.
  6. Add the chopped spinach and feta to the bowl and mix until everything is combined.
  7. Spray a muffin tin with cooking spray. Spoon the mixture into the muffin tins. I found that a ¼ cup measuring cup worked nicely to evenly spoon out the mixture. You'll want each muffin tin to be about ½ full.
  8. Bake for 15-18 minutes, depending on your oven. The egg bites will rise significantly and then fall once they are cooled. You can check for doneness by seeing if the egg bites are slightly browned. They won't have any liquid left in the tins when they are done.
  9. Allow them to cool slightly before taking them out of the muffin tin. Keep them in the refrigerator in an air tight container for up to four days, or freeze them for three months.

How should I serve these?

To reheat, pop them in the toaster oven for up to two minutes, or microwave them for up to one minute. Serve them as they are, or you can make a breakfast sandwich by placing them in between an English muffin.

How can I make sure these don't stick to the muffin tin?

Make sure you spray the muffin tins really well, but if you are still concerned, line the muffin tin with silicone muffin liners. Then, when you are ready to eat them, just pop them right out of the muffin tins.

Frequently Asked Questions

Can I use frozen spinach instead?

Yes! To use frozen spinach, make sure that the spinach is completely thawed and drained. Frozen spinach holds a ton of liquid, and you want to get that liquid out, not add it to the egg bites.

Can I use only egg whites?

To use only egg whites, I would use a full dozen eggs. Separate the eggs and the egg whites and whisk the mixture as you normally would. You could use a carton of egg whites, or a carton of pre-cracked eggs. You'll want to have two cups of eggs for this recipe.

I don't have whole milk, what can I use?

You can use almond milk, soy milk, or 2% milk. All are great substitutes!

More Recipes You Might Enjoy:

Did you give these Spinach and Feta Egg Cups a try? I’d love to hear from you! Give me a shout on Instagram or Facebook and share this recipe on Pinterest! And don't forget to check out some other drool worthy recipes below! Thanks for sharing this journey with me and enjoy these delicious recipes!

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Spinach and Feta Egg Cups {EASY!}
Recipe details
  • 12  Muffins
  • Prep time: 5 Minutes Cook time: 18 Minutes Total time: 23 min
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  • 8 Eggs large
  • 1/2 cup Whole Milk
  • 1 1/2 cup Fresh Baby Spinach Chopped
  • 1/2 cup Feta Crumbled
  • 1/2 teaspoon Garlic Powder
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Pepper

Preheat the oven to 375°.
Crack the eggs into a large bowl.
Add the milk, salt, pepper, and garlic powder to the bowl.
Beat the eggs mixture together with a whisk for one minute.
Add the chopped spinach and feta and mix until combined.
Spray a muffin tin with cooking spray. Spoon the mixture into muffin tins and bake for 18 minutes. The muffin tin should be filled about halfway with the egg mixture.
Allow the egg cups to cool slightly before taking them out of the muffin tins. Keep them in the refrigerator for up to four days or freeze them in an airtight container for up for three months.
  • When you are filling the muffin tins, it might look like there is not enough liquid to fill the muffin tins.  Don't worry! The egg mixture is going to rise significantly and fill the tins.
  • This recipe is perfect to double or triple.
  • To reheat, place them in the toaster oven for up to two minutes, or the microwave for one minute.
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