Hi, I’m Hannah! We all know that mornings can be chaotic, and often, a healthy breakfast is the first thing to get sacrificed. However, grabbing a sugary pastry or skipping the meal entirely usually leaves me feeling tired by mid-morning. In fact, I realized I needed a grab-and-go option that was savory, satisfying, and packed with protein. Consequently, these Spinach Egg Muffins have become my absolute favorite meal prep solution. They are essentially mini frittatas that you can bake in a batch on Sunday and enjoy all week long. Specifically, the salty feta cheese paired with fresh spinach makes them taste gourmet, yet they are incredibly easy to throw together. It’s the ‘good habit’ of starting your day with a nutritious, low-carb fuel that actually keeps you full.

Why You’ll Love These Spinach Egg Muffins

Perfect for Meal Prep: First of all, these muffins reheat beautifully. You can make a batch on the weekend and have a hot, homemade breakfast ready in 30 seconds every morning.
High Protein & Low Carb: Additionally, they are naturally keto-friendly and gluten-free. Packed with eggs and veggies, they provide steady energy without the sugar crash.
Totally Customizable: Moreover, once you master the base recipe, you can add whatever veggies or cheeses you have in your fridge. It’s a great way to reduce food waste.
Kid-Friendly: Finally, their small size makes them perfect for little hands. They are a great way to sneak some extra greens into a family breakfast.

Easy Spinach and Feta Egg Muffins (Low Carb Breakfast) ingredients

The Simple Ingredients You’ll Need

This recipe relies on simple, wholesome ingredients that you likely already have in your kitchen.

Eggs: To start, you will need large eggs. They are the protein-packed base of our muffins.
Spinach: Next, you can use fresh or frozen spinach. If using fresh, chop it finely. If using frozen, ensure you thaw and squeeze it dry thoroughly to prevent soggy muffins.
Feta Cheese: In addition, crumbled feta adds a wonderful tangy, salty kick that pairs perfectly with the eggs. You could also swap this for cheddar or goat cheese.
Milk: A splash of milk (dairy or almond milk) helps to make the eggs fluffier and lighter in texture.
Garlic Powder: Furthermore, a little garlic powder adds a savory depth without the hassle of chopping fresh garlic.
Salt & Pepper: Finally, season generously to taste. Remember that feta is naturally salty, so you don’t need to go overboard with the salt.
Oil/Cooking Spray: This is crucial! You need a good non-stick spray or olive oil to grease the muffin tin prevents sticking.

How to Make Easy Spinach Egg Muffins

This process is fast and simple. The full, detailed recipe is in the recipe card below.

Prep the Oven: First, preheat your oven to 375°F (190°C). Generously grease a standard 12-cup muffin tin with non-stick spray or brush with oil. Silicone muffin liners also work wonders here.
Whisk the Eggs: Next, in a large bowl or a large measuring cup (for easy pouring), crack the eggs. Add the milk, garlic powder, salt, and pepper. Whisk until fully combined and frothy.
Fill the Tins: Then, divide the chopped spinach and crumbled feta cheese evenly among the 12 muffin cups. Placing the fillings in the cups before pouring the eggs ensures every muffin is loaded with goodies.
Pour the Mixture: After that, carefully pour the egg mixture over the spinach and cheese in each cup, filling them about 3/4 of the way full.
Bake: Subsequently, place the tin in the oven and bake for 20-25 minutes. You will know they are done when the centers are set and the tops are slightly golden.
Cool & Serve: Finally, let them cool in the pan for about 5 minutes before running a knife around the edges to pop them out. Serve warm or let them cool completely for meal prep.

Easy Spinach and Feta Egg Muffins (Low Carb Breakfast) processing

Tips for the Best Egg Muffins

Grease Well: Most importantly, eggs love to stick to metal. Therefore, be very generous with your cooking spray, or better yet, use silicone muffin liners. They pop right out with zero effort.
Don’t Overfill: Specifically, the eggs will puff up significantly while baking. As a result, if you fill them to the brim, they will overflow. Stick to the 3/4 full rule.
Chop Veggies Small: For instance, make sure your spinach is chopped into small pieces. This ensures the structural integrity of the muffin so it doesn’t fall apart when you bite into it.
Prevent Sogginess: If using vegetables with high water content (like tomatoes or zucchini), sauté them briefly or pat them dry before adding to the cup. Consequently, your muffins will stay firm and delicious.

Frequently Asked Questions (FAQ)

How do I store these? Store the cooled muffins in an airtight container in the refrigerator for up to 4-5 days.
Can I freeze them? Yes, absolutely! Wrap them individually in plastic wrap or place them in a freezer-safe bag. They will last for up to 3 months. Thaw overnight in the fridge for best results.
How do I reheat them? simply pop a muffin in the microwave for 30-60 seconds. Alternatively, you can reheat them in a toaster oven or air fryer for a few minutes to get the edges crispy again.

More Easy Breakfast Recipes

Easy Spinach and Feta Egg Muffins Recipe

Spinach Egg Muffins! These healthy, low-carb breakfast bites are packed with protein and fresh veggies. They are the perfect grab-and-go meal prep solution.

Print Recipe Pin Recipe

Prep Time 5

Cook Time 20

Total Time 25

Equipment

12-Cup Muffin Tin
Whisk
Large Measuring Cup (or Bowl)

Ingredients

10 large eggs
1/4 cup milk dairy or almond
1 cup fresh spinach finely chopped
1/2 cup crumbled feta cheese
1/2 tsp garlic powder
Salt and black pepper to taste
Oil or non-stick spray for greasing

Instructions

Preheat: First, preheat your oven to 375°F (190°C). Generously grease a muffin tin with oil or cooking spray.
Whisk Eggs: Next, in a large bowl or measuring cup, whisk together the eggs, milk, garlic powder, salt, and pepper until fluffy.
Add Fillings: Then, distribute the chopped spinach and crumbled feta cheese evenly into the bottom of the 12 muffin cups.
Pour: Pour the egg mixture over the fillings, filling each cup about 3/4 of the way full.
Bake: After that, bake for 20-25 minutes, or until the muffins are set in the center and slightly golden on top.
Cool: Finally, let them cool in the pan for 5 minutes before removing. Enjoy warm or store for later.