Spinach Feta Egg Cups – The Perfect Make-Ahead Breakfast

There’s nothing better than waking up to a delicious, protein-packed breakfast that’s already made and ready to go. These Spinach Feta Egg Cups are the perfect meal prep breakfast—easy to make, packed with nutrients, and full of savory flavor. Each bite is loaded with fluffy eggs, tender spinach, and tangy feta cheese, making them a satisfying yet light morning option.

Whether you’re following a low-carb, keto, or gluten-free diet, or just want a healthy breakfast on-the-go, these egg cups are a great choice. The best part? They take only 30 minutes from start to finish and can be stored in the fridge or freezer for a quick meal whenever you need it.

I started making these when I was trying to find a tasty, high-protein breakfast that wasn’t just plain scrambled eggs. They turned out so good that they quickly became a staple in my weekly meal prep. Plus, they’re versatile—you can customize them with different veggies, cheeses, and proteins to suit your taste.

If you’re tired of skipping breakfast or reaching for unhealthy options, these Spinach Feta Egg Cups will change your mornings. Let’s get started!

Ingredients You’ll Need

For the Egg Cups:

• 6 large eggs
• ½ cup milk (or heavy cream for extra richness)
• 1 cup fresh spinach, chopped
• ½ cup feta cheese, crumbled
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ¼ teaspoon garlic powder
• ¼ teaspoon onion powder
• ½ teaspoon dried oregano (or Italian seasoning)
• ½ cup cherry tomatoes, diced (optional, for a touch of sweetness)
• ½ cup bell peppers, finely chopped (optional, for extra crunch)
• 1 tablespoon olive oil (for greasing the muffin tin)

Step-by-Step Instructions

1. Preheat the Oven & Prep the Muffin Tin

Preheat your oven to 375°F (190°C). Lightly grease a 12-cup muffin tin with olive oil or use silicone muffin liners to prevent sticking.

2. Whisk the Eggs & Milk

In a large bowl, whisk together the eggs and milk (or cream) until smooth and well combined.

3. Season the Mixture

Add salt, pepper, garlic powder, onion powder, and oregano. Whisk again to evenly distribute the flavors.

4. Prepare the Veggies

Finely chop the spinach, bell peppers, and cherry tomatoes (if using).

5. Assemble the Egg Cups

• Evenly divide the spinach, feta cheese, tomatoes, and bell peppers among the 12 muffin cups.
• Pour the egg mixture over the veggies, filling each cup about ¾ of the way full.

6. Bake Until Set

Place the muffin tin in the oven and bake for 18-20 minutes, or until the eggs are fully set and slightly golden on top.

7. Cool & Serve

Let the egg cups cool for 5 minutes, then carefully remove them with a spoon. Serve warm or store for later!

Tips for Success

• Use fresh spinach for the best flavor, but if using frozen spinach, make sure to thaw and squeeze out excess water to avoid soggy egg cups.
• Whisk the eggs well to ensure even distribution of ingredients in each cup.
• Fill the cups only ¾ full to prevent overflow as they bake.
• Let them cool before removing from the muffin tin so they hold their shape better.
• Use a silicone muffin tin for easy removal without sticking.

Serving Suggestions

These Spinach Feta Egg Cups are delicious on their own, but they also pair well with:

• Avocado toast for a balanced breakfast.
• Fresh fruit or yogurt for a light, refreshing meal.
• A side salad for a healthy brunch option.
• Whole wheat toast or an English muffin for extra carbs and fiber.

Tips & Variations

1. Add More Protein

• Diced turkey or chicken sausage
• Chopped turkey bacon
• Smoked salmon for a richer flavor

2. Swap the Cheese

• Cheddar cheese for a melty, classic taste
• Goat cheese for a creamy, tangy twist
• Parmesan cheese for a nutty, salty kick

3. Add More Veggies

• Mushrooms (sauté first to remove moisture)
• Zucchini (grated and squeezed dry)
• Kale (chopped finely as an alternative to spinach)

4. Make It Spicy

• Red pepper flakes for a slight kick
• Chopped jalapeños for extra heat
• A drizzle of hot sauce before serving

Storage & Reheating Instructions

One of the best things about Spinach Feta Egg Cups is how well they store, making them a perfect meal-prep breakfast. Whether you want to keep them in the fridge for a few days or freeze them for future meals, these egg cups remain tasty, fluffy, and full of flavor when properly stored and reheated.

Refrigeration (Short-Term Storage)

• Allow the egg cups to cool completely before storing them.
• Place them in an airtight container or a resealable bag.
• Store in the refrigerator for up to 5 days.
• For best freshness, layer them with parchment paper if stacking.

Freezing (Long-Term Storage)

• Let the egg cups cool completely before freezing.
• Wrap each egg cup individually in plastic wrap or foil to prevent freezer burn.
• Place them in a freezer-safe bag or airtight container.
• Store in the freezer for up to 3 months.
• Label the bag with the date so you can keep track of freshness.

Reheating Instructions

From the Refrigerator:

• Microwave: Heat on medium power for 20-30 seconds until warm.
• Oven: Bake at 350°F (175°C) for 5-7 minutes until heated through.
• Air Fryer: Reheat at 300°F (150°C) for 3-5 minutes.

From the Freezer:

• Microwave: Wrap in a damp paper towel and heat on low power for 60-90 seconds, checking halfway through.
• Oven: Place on a baking sheet and bake at 350°F (175°C) for 10-12 minutes.
• Air Fryer: Reheat at 300°F (150°C) for 5-7 minutes.

Tips for Best Reheating Results

• If using a microwave, cover with a damp paper towel to prevent dryness.
• If using an oven or air fryer, place egg cups on a parchment-lined baking sheet to prevent sticking.
• Avoid overheating, as eggs can become rubbery if reheated too long.

Frequently Asked Questions (FAQs)

1. Can I make these without dairy?

Yes! Just omit the feta cheese and use almond milk or coconut milk instead of regular milk.

2. Can I use frozen spinach?

Yes, but make sure to thaw and squeeze out the excess moisture to prevent watery egg cups.

3. Can I prepare these in advance?

Absolutely! They’re great for meal prep and can be stored in the fridge or freezer for later.

4. Why did my egg cups deflate after baking?

Eggs puff up in the oven but naturally deflate as they cool. To keep them fluffier, avoid over-whisking.

5. Can I use egg whites instead of whole eggs?

Yes! Use 10 egg whites instead of 6 whole eggs for a lower-calorie version.

Conclusion

These Spinach Feta Egg Cups are truly a meal-prep hero—healthy, easy, and packed with flavor. Whether you’re trying to eat healthier, looking for a low-carb, high-protein breakfast, or simply need a quick grab-and-go option, this recipe checks all the boxes. The combination of fluffy eggs, nutrient-rich spinach, and tangy feta cheese makes every bite satisfying and delicious.

One of the best things about these egg cups is how versatile and customizable they are. You can swap in different veggies, add your favorite cheeses, or even include proteins like turkey sausage or smoked salmon. Plus, since they store so well in the fridge and freezer, you can make a batch in advance and have breakfast ready for the entire week.

If you’ve been skipping breakfast or reaching for unhealthy options, these Spinach Feta Egg Cups will make your mornings easier and healthier. Give them a try, and let me know how they turn out! I’d love to hear your favorite mix-ins and variations. Tag me on Instagram with your egg cup creations—I can’t wait to see them! Happy cooking!

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