Quick & Healthy Egg Muffins with Spinach and Feta
Fluffy, protein-packed egg muffins filled with tender spinach and tangy feta cheese. They’re baked in a muffin tin, ready in under 30 minutes, and ideal for busy mornings or grab-and-go snacks. Light, satisfying, and naturally low-carb.
Prep: 10 minutes
Bake: 15–18 minutes
Total: ~25 minutes
Ingredients
6 large eggs
1 cup fresh spinach, finely chopped
⅓ cup feta cheese, crumbled
2 tablespoons milk or Greek yogurt (optional, for fluffier eggs)
1 tablespoon olive oil
Salt and black pepper, to taste
½ teaspoon dried oregano or thyme
Optional add-ins (keep it non-spicy):
Chopped cherry tomatoes
Sliced olives
Finely diced onion or spring onion
Instructions
Preheat oven
Preheat to 375°F (190°C). Lightly grease a muffin tin or line with silicone liners.
Prepare the filling
Heat olive oil in a small pan. Quickly saute spinach for 1–2 minutes until just wilted. Let cool slightly.
Mix eggs
In a bowl, whisk eggs with milk (if using), salt, pepper, and oregano until well combined.
Assemble muffins
Divide spinach and feta evenly among muffin cups. Pour egg mixture over, filling each about ¾ full.
Bake
Bake for 15–18 minutes, until set in the center and lightly golden on top.
Cool & serve
Let rest for 5 minutes before removing. Enjoy warm or at room temperature.
Tips & Meal-Prep Notes
Make ahead: Store in the fridge for 4 days or freeze up to 2 months.
Reheat: Microwave 20–30 seconds or warm gently in the oven.
Extra protein: Add chopped boiled egg whites or a little cottage cheese.
Dairy-free: Use olives and herbs instead of feta.
Nutritional Information
Calories: ~90 kcal
Protein: 7 g
Fat: 6 g
Carbohydrates: 1 g
Fiber: 0.5 g