Go Back
+ servings
A fork has a piece of the egg bite.

Spinach and Feta Egg Cups

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.
Prep Time 5 mins
Cook Time 18 mins
Course Breakfast
Cuisine American
Servings 12 Muffins
Calories 61 kcal


  • 8 Eggs large
  • ½ cup Whole Milk
  • 1 ½ cup Fresh Baby Spinach Chopped
  • ½ cup Feta Crumbled
  • ½ teaspoon Garlic Powder
  • ½ teaspoon Salt
  • ¼ 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.  


Serving: 1muffinCalories: 61kcalCarbohydrates: 1gProtein: 5gFat: 4gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 114mgSodium: 192mgPotassium: 79mgFiber: 1gSugar: 1gVitamin A: 544IUVitamin C: 1mgCalcium: 53mgIron: 1mg
Keyword Spinach and Feta Egg Muffins, Spinach and Feta Eggs Cups
Tried this recipe?Let us know how it was!