Easy Spinach Feta Egg Cups (or Muffins)

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Easy Spinach Feta Egg Cups are a low-carb, keto-friendly recipe that starts with frozen spinach!

If you want to eat more greens, healthy spinach feta egg muffins are a great way to go.

Spoiler alert! The title lists the three ingredients in this simple recipe and they're pantry staples.

We tweaked our popular Cauliflower Muffins to make spinach something the whole family would love for breakfast on busy mornings.

They'll remind you of Greek spinach pie, minus the flaky crust. So they're equally perfect as a side dish or appetizer too.

That's the thinking behind all our healthy egg muffins. They're mostly vegetables with an egg and cheese gluing everything together. There's no flour, so these mini egg bites are gluten-free and keto too!

Jump to:

• Ingredients and Variations
• How to squeeze water out of frozen spinach
• Directions
• Expert Tips
• FAQ
• Storage and Reheating 
• More Healthy Veggie Egg Muffins
• 📋 Recipe

Ingredients and Variations

Here's what you'll need to make spinach feta egg cups. And I'll swear by it. You only need 3 ingredients! 

• Spinach - frozen, chopped spinach that has been defrosted. In the next section, we talk about an easy, no-mess process for squeezing out excess water.
  • Frozen spinach comes in lots of different packaging sizes. We used a 15-ounce package (steam-in-the-bag product) that yielded about 1 ½ cups of packed spinach. 
  • You may want to add another egg if you use a slightly larger bag.
  • If you use a 10-ounce bag, cut back to about ⅓ cup of feta cheese.
• Feta Cheese - crumbled, whole or low-fat, depending upon your preference. Use a four-ounce container. Goat cheese can be used instead.
• Egg - One large or extra-large egg helps hold the spinach muffin together.

Additional ingredients you can add to customize:

• Salt - add a pinch if desired. We did not need it because feta cheese is salty.
• Garlic powder or fresh garlic never hurts!
• Finely minced white or red onion.
• Diced red peppers.
• Slivered sundried tomatoes.
• Crumbled bacon.
• Use 2 eggs for a more "eggy" cup, and if you decide to add more than ¼ cup of additional ingredients.

Please refer to the recipe card below for the full list of ingredients and detailed instructions.

How to squeeze water out of frozen spinach

This tip will have you making spinach feta egg muffins ALL THE TIME!

The main ingredient in this recipe is defrosted, chopped spinach, with excess water REMOVED. If you're like me, you're thinking messy, messy, messy!

Here's how to easily remove it with minimal mess:

• Place an unopened package of frozen spinach in a large bowl in the refrigerator overnight. Trust me; the closed package will leak!
• The next day, pour spinach into a strainer and then press down on top of the spinach with a mixing bowl or your hands to release the liquid into the sink or a plate.
  • Very little spinach should escape the strainer, but you can always pick it up off the plate if it does.
  • If necessary, blot it further with a paper towel. However, I did not need to do this.

Directions

Once the spinach is defrosted, spinach feta egg cups are easy to make:

1. Add spinach, feta cheese, and egg to a large mixing bowl.
2. Mix really well so that the egg and cheese are fully incorporated. These two ingredients help the muffins stick together.
3. Scoop into mini muffin tins, with or without muffin liners, that have been spritzed with non-stick spray. Press the spinach-feta mixture down firmly with the back of a spoon.
4. Bake in the oven!

Expert Tips

More tips for making the best spinach egg muffins:

• Once water is removed from the spinach, it will be very compact. Use a fork to really break it up.
• Crumble any large pieces of feta cheese. The smaller, the better!
• Use a 1 Tablespoon quick-release scoop to portion the spinach mixture into the mini muffin tin wells.
• Allow the cooked spinach feta egg cups to rest in the pan for 5 minutes after being removed from the oven before gently removing them. They're delicate. But they should be firm enough to pick up and eat with your fingers!

FAQ

Storage and Reheating 

Make a big batch of these easy egg muffins for make-ahead breakfasts or snacks!

Refrigerator: Store in an airtight container for up to 3 days. For best results, reheat in a toaster oven for 2-3 minutes until warmed. 

Freezer: Place in a freezer bag in a single layer until frozen solid. After that, move them around as needed. But you'll still need to be careful because they are delicate, and spinach will chip away. It's best to eat within 3 months.

Reheat: Warm from frozen in the microwave for about a minute. The exact time will vary. Don't overcook the spinach egg cups, or they will become soggy. You can also reheat them in a toaster oven or an air fryer.

More Healthy Veggie Egg Muffins

These egg muffins follow the same basic template:

📋 Recipe

This recipe was originally published on 10/22/2019. It was updated to improve the reader experience.