Name: Savory Spinach, Feta, and Sun-Dried Tomato Egg Muffins for a Perfect Breakfast
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 8 large eggs; 1/4 cup milk (or dairy-free alternative); 1 cup fresh spinach, chopped (or 1/2 cup thawed, drained frozen spinach); 1/3 cup crumbled feta cheese; 1/4 cup sun-dried tomatoes, chopped; 1 clove garlic, minced; Salt and black pepper, to taste; 1 tsp olive oil (optional, for sautéing fresh spinach)

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Savory Spinach, Feta, and Sun-Dried Tomato Egg Muffins are one of my favorite ways to start the day. They’re protein-packed, full of flavor, and easy to grab when I’m on the go. Each muffin is loaded with tender spinach, tangy feta, and rich sun-dried tomatoes — a Mediterranean-inspired combination that makes breakfast anything but boring.

Why You’ll Love This Recipe

I love this recipe because it’s quick to prep and easy to customize. These egg muffins are baked in a muffin tin, so I can make a whole batch at once and have breakfast ready for the week. They’re low-carb, naturally gluten-free, and perfect for meal prep. Whether I eat them hot or cold, they always taste satisfying and flavorful.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Eggs
Milk (or dairy-free alternative)
Fresh spinach, chopped
Crumbled feta cheese
Sun-dried tomatoes, chopped
Garlic, minced
Salt and black pepper
Olive oil (optional, for sautéing spinach)

Directions

I preheat the oven to 175°C (350°F) and grease a muffin tin or line it with silicone baking cups.
If using fresh spinach, I lightly sauté it in a bit of olive oil until wilted, then let it cool. If I’m short on time, I use frozen spinach (thawed and well-drained).
In a large mixing bowl, I whisk together the eggs and milk until smooth.
I stir in the spinach, crumbled feta, chopped sun-dried tomatoes, garlic, salt, and pepper.
I pour the mixture evenly into the muffin cups, filling each about ¾ full.
I bake for 18–22 minutes, or until the centers are set and the tops are lightly golden.
I let them cool in the pan for a few minutes before removing them.

Servings and timing

This recipe makes 10–12 egg muffins, depending on how full I fill each cup. It takes about 10 minutes to prep and 20 minutes to bake, so I have a full batch ready in 30 minutes.

Variations

Sometimes I add chopped onions, bell peppers, or mushrooms for extra veggies. I’ve swapped feta for goat cheese or cheddar when I want a different flavor. If I want a meatier version, I add cooked sausage . Fresh herbs like parsley or basil also give these muffins a nice touch.

Storage/Reheating

I store the egg muffins in an airtight container in the fridge for up to 4 days. For longer storage, I freeze them and reheat in the microwave for 30–60 seconds. They’re perfect for busy mornings or as a high-protein snack during the day.

FAQs

Can I make these dairy-free?

Yes, I skip the feta or use a dairy-free cheese, and I substitute regular milk with almond, oat, or soy milk.

Can I use frozen spinach?

Absolutely. I just make sure to thaw it completely and squeeze out all the excess water before adding it to the egg mixture.

Why did my egg muffins collapse after baking?

Egg muffins puff up while baking and settle a bit as they cool. It’s normal, but I avoid overmixing the eggs and don’t overfill the muffin cups.

Do I need to sauté the spinach first?

It’s not required, but I like to sauté fresh spinach briefly to reduce moisture and shrink it down. If using frozen, I skip this step.

Can I serve these cold?

Yes, they taste great cold or at room temperature. I often pack them in lunchboxes or eat them straight from the fridge.

Conclusion

Savory Spinach, Feta, and Sun-Dried Tomato Egg Muffins are the perfect make-ahead breakfast for busy mornings. They’re flavorful, wholesome, and incredibly easy to make. Whether I eat them fresh out of the oven or reheat them during the week, they always give me a satisfying, protein-packed start to my day.