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 egg bites are gluten-free and keto too!
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.
- If you use a slightly larger bag, then you may want to add another egg.
- 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 see the recipe card at the bottom of this post for the complete list of ingredients with measurements plus recipe 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.
Once the spinach is defrosted, spinach feta egg cups are easy to make:
- Add spinach, feta cheese, and egg to a large mixing bowl.
- Mix really well so that the egg and cheese are fully incorporated. These two ingredients help the muffins stick together.
- 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.
- Bake in the oven!
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!
Yes. Add about 5 minutes to the total cooking time. However, the bigger the muffin size, the easier it will break apart. Some people find it's better to add an additional egg for this size pan.
Be sure to spritz the wells of the muffin pan or muffin liners with non-stick cooking spray.
Yes! The easy way is to defrost the package of spinach in the refrigerator overnight. Otherwise, follow the microwave directions on the package for cooking the spinach. Either cook it at a lower power level or cook it for a shorter period of time. It doesn't need to be piping hot, just completely defrosted.
Yes, if you prepare it first. Spend with Pennies has a nice tutorial on How to Substitute Fresh Spinach for Frozen.
Yes. Use the egg whites from two large eggs instead of one large egg.
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 them, 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:
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Easy Spinach Feta Egg Cups
- 15 ounces chopped spinach defrosted; To yield 1 ½ cups of spinach once water is pressed out
- ½ cup feta cheese well crumbled; about 4 ounces
- 1 egg large or extra-large
- Preheat oven to 350 °F.
- Remove excess water from defrosted spinach by placing it in a strainer and pressing down on top with a bowl or with hands, allowing water to drain onto a plate or in the sink.
- Combine spinach and feta cheese in a large bowl using a fork to break up clumped spinach and distribute feta cheese throughout the mixture.
- Lightly whisk one egg and stir it into the spinach/feta mixture until well-combined.
- Mound spinach mixture into a mini muffin tin that has been sprayed with non-stick cooking spray.
- Press mixture down with the back of a spoon or fingers.
- Bake for about 20 minutes or until firm and starting to brown.
- Allow spinach feta muffins to rest in the pan for about 5 minutes before serving and then enjoy!
This recipe was originally published on 10/22/2019. It was updated to improve the reader experience.
These are the answer for my busy mornings! I have been looking for something easy to grab but still healthy. These are incredibly delicious, even my 5 year old loved them! I am going to try your broccoli version next!
I'm so glad you enjoyed them!
These little bites are so perfect for breakfast on the go! And I love how much spinach is packed in there! So delish!
So easy and so delicious! COngrats for the recipe.
Can you use fresh spinach?
Hi! I've not tried it with fresh spinach. However, you should be able to. Love to know if you try it!
These look delicious, healthy and easy! The pictures are of regular muffin tins but instructions say mini. So how many “mini” muffins does one recipe make? I have a pan of 48 and am trying to figure out the ingredients. I was planning to double it. Would that work for 48 minis?
Hi! The pictures in the post are a mini muffin tin! The yield is 18 mini muffins. To make 48 you would need to triple the recipe! Let me know if you need more info. You should be able to adjust the servings in the recipe card!