My spinach feta egg cups are perfect for a healthy grab and go breakfast OR weekend brunch. Think Starbucks egg bites, but way cheaper!
I first was introduced to egg cups (sometimes referred to as egg muffins) at Starbucks a few years ago and fell in love with how perfect they were. They're packed with protein, veggies and even healthy fats making them such a great option when you're on the run.
The problem was they were almost $7 for two little egg cups. As someone who tries to avoid spending unnecessary money on food as much as possible I was determined on making my own homemade version that I could keep stocked in the fridge to power me through busy weeks.... and these easy spinach feta egg cups are perfect!
If you've tried my meal prep mason jar omelette, these egg cups are similar. I always recommend these for anyone who wants a savory meal prep option for breakfast, because who doesn't love a bite size omelette? These spinach egg cups never get old, week after week.
- Feta cheese
- Salt and pepper
- Garlic powder, onion powder, red pepper flakes
Preheat oven to 375F and line a muffin tin with liners (or grease muffin tray until nothing will stick).
In a large bowl whisk eggs until smooth.
Add in feta, spinach and spices and continue to whisk until fully combined.
Carefully add a ¼ cup of the egg mixture into each muffin cavity (will make approx 11-12 egg cups).
Bake for 20 minutes, or until egg cup is fully cooked through.
Substitutions and Variations
To make gluten-free: This recipe is naturally gluten-free.
To make dairy-free: Swap the feta for a dairy-free cheese. Note that some individuals allergic to dairy products are also allergic to eggs so this recipe may not be right for everyone!
To make nut-free: This recipe is naturally nut-free.
If you're not a fan of the spinach and feta combination, use your favourite omelette add-ins! Here are some more ideas:
- Bell pepper
- Goat cheese
- Crumbled sausage or bacon
- Cherry tomatoes
Although I love eating whole eggs for all the nutrients in the yolk, I know that some may prefer an egg white version. To swap out for just whites, replace all eggs with 1 cup of egg whites.
These spinach feta egg cups last for up to 4 days in the fridge in a airtight container.
To freeze, allow them to cool FULLY before wrapping them up individually in plastic wrap and placing them in a large Ziploc bag or air tight container. Grab one out of the freezer and microwave for about 20-30 seconds in the morning. These will stay fresh for up to 3 months.
Use either high quality muffin liners (non-stick), silicone muffin liners or a silicone muffin tray for best results- the egg muffins can get stuck to the liners if not! See the equipment section for products I use.
If you don't own silicone muffin liners or a silicone tin, just make sure you give your muffin tray a good spray or greasing.
Frequently Asked Questions
No! Fresh or frozen spinach works great. I personally just like using frozen chopped spinach as it comes pre-chopped (meaning one less step for me)! However, either will work.
Yes you absolutely can! Simply halve all of the ingredients and make 5 egg muffins instead of 10.
These spinach feta egg cups are a great source of protein and they even have some veggies and healthy fats in them as well. For a balanced breakfast, I recommend pairing these with a source of carbohydrates for fibre and some more fruit for a few more nutrients. I like enjoying 2 of them with whole grain toast and some berries.
Another great way to enjoy them is in an adult lunchable. Check out my article for how to build a balanced lunchable for adults!
I personally like to eat two of these little egg cups in the morning (in addition to my suggestions above), which is around 12g of protein. However as everyone's needs are different a serving may not look the same for everyone!
More Meal Prep Breakfasts
Meal prep breakfasts make mornings so much smoother. Here are some more to try next:
PS. I love seeing my recipes in action! If you decide to make these spinach feta egg cups, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
Spinach Feta Egg Cups
- 8 whole eggs
- ½ cup feta cheese crumbled
- ½ cup fresh or frozen spinach finely chopped (if using frozen spinach see note)
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ tsp garlic powder
- ¼ teaspoon onion powder
- sprinkle red pepper flakes
- Preheat oven to 375F and line a muffin tin with liners (or grease until nothing will stick).
- In a large bowl whisk eggs until smooth, add in feta, spinach and spices and continue to whisk until fully combined.
- Carefully add a ¼ cup of the egg mixture into each muffin cavity (will make approx 11-12 egg cups).
- Bake for 20 minutes, or until egg is fully cooked through.