Ingredients
- 10 large eggs
- 2 cups fresh spinach, chopped
- 1 cup crumbled feta cheese
- 1/3 cup sun-dried tomatoes in oil, drained and chopped
- 1/4 cup diced red onion
- 1 clove garlic, minced
- 1/4 cup milk
- 3/4 tsp kosher salt
- 1/4 tsp black pepper
- Cooking spray
Instructions
- Heat the oven. Preheat to 350°F (175°C). Generously spray a 12-cup muffin tin.
- Wilt the spinach. Sauté the spinach, onion, and garlic in a little olive oil 2 minutes until just wilted. Cool slightly.
- Whisk the eggs. Whisk the eggs, milk, salt, and pepper until well combined.
- Fill. Divide the spinach mixture, sun-dried tomatoes, and feta among the cups. Pour the egg mixture over, filling 3/4 full.
- Bake. Bake 18-20 minutes until puffed and set in the centers.
- Store. Cool 5 minutes, then release. Refrigerate up to 5 days or freeze up to 2 months.
💡 Muffin smarts
Squeeze the sautéed spinach dry — excess water makes the muffins soggy. Distribute the fillings before pouring the eggs so every muffin gets a fair share. They puff dramatically and settle as they cool; that is normal.
Common questions
Can I use frozen spinach?
Yes — thaw completely and squeeze it very dry. About 1 cup frozen equals 2 cups fresh here.
How do I reheat them?
Microwave 20-30 seconds from the fridge, or 45-60 seconds from frozen.
Can I add meat?
Diced ham, crumbled sausage, or bacon all work — use about 1/2 cup cooked.
Why did they stick to the pan?
The tin needs a truly generous coat of spray (or use silicone). A thin knife around the edge releases any stubborn ones.
Save for later
Love this recipe?
Save these spinach feta egg muffins to your "Healthy Breakfast Ideas" board — high-protein meal prep for the week.
📌 Pin it for later