Irresistible Spinach, Feta & Sun-Dried Tomato Egg Muffin Cups Recipe

Spinach, feta, and sun-dried tomato egg muffin cups offer a delightful breakfast solution for busy mornings.

These compact protein-packed delights burst with Mediterranean-inspired flavors that wake up your taste buds.

Compact and portable, they convert ordinary eggs into something extraordinary with minimal kitchen effort.

Crisp edges and soft centers create a textural experience that elevates the humble egg.

Perfect for meal prep, these muffin cups can be stored and reheated without losing their incredible taste and appeal.

Nutritious ingredients combine seamlessly, providing a balanced start to your day with vibrant colors and rich nutrients.

Grab a batch and fuel your morning with these irresistible, handheld breakfast bites.

Storing Egg Muffin Cups for Meal Prep

• Refrigerate: Store leftover egg muffins in an airtight container in the refrigerator for up to 4 days, keeping them fresh and ready for quick meals.
• Reheat: Warm individual muffins in the microwave for 30-45 seconds on medium power, or place them on a baking sheet in a 350°F oven for 5-7 minutes until heated through.
• Freeze: Pack egg muffins in a freezer-safe container or zip-top bag, separating layers with parchment paper. Freeze for up to 1 month and thaw overnight in the refrigerator before reheating.

Pairing Ideas for Savory Muffin Cups

• Pair with Bright Mediterranean Salad: Toss crisp mixed greens with cucumber, kalamata olives, and a light lemon-oregano vinaigrette to complement the egg muffins' savory Mediterranean flavors.
• Match with Zesty White Wine: Select a crisp Sauvignon Blanc or Pinot Grigio to enhance the tangy feta and sun-dried tomato notes, cutting through the richness of the eggs.
• Serve alongside Herbed Quinoa: Create a light quinoa side dish with fresh herbs like parsley and mint, adding extra texture and a protein-packed accompaniment to the egg muffins.
• Complement with Fresh Fruit Plate: Arrange a colorful mix of berries, melon, and citrus slices to provide a refreshing contrast to the warm, cheesy egg cups.

Flavor Variations for Egg Muffin Cups

• Mediterranean Morning Mix: Swap sun-dried tomatoes for roasted red peppers and add kalamata olives for a Greek-inspired flavor profile that brings zesty Mediterranean brightness to your breakfast.
• Protein Power Punch: Incorporate diced chicken or turkey bacon into the egg mixture for an extra protein boost that keeps you energized throughout the morning.
• Spicy Southwest Surprise: Replace Italian seasoning with taco seasoning, add diced jalapeños, and sprinkle shredded pepper jack cheese to create a southwestern-style egg muffin with a kick of heat.
• Veggie Lover's Delight: Mix in additional vegetables like diced bell peppers, zucchini, and green onions to increase nutritional value and add colorful texture to your egg cups.

Start Your Day with Savory Egg Muffin Cups

• Boost Nutrition in Minutes: These egg muffin cups pack a powerful protein punch with spinach, eggs, and feta, delivering a balanced meal in one convenient bite perfect for busy mornings or quick snacks.
• Customize with Ease: The recipe allows simple ingredient swaps and additions, letting home cooks experiment with different cheeses, herbs, or vegetables while maintaining a foolproof cooking method.
• Restaurant-Quality Texture at Home: Achieve beautifully golden, fluffy egg cups with crispy edges that look professionally prepared but require minimal culinary skills, making them impressive yet approachable for any home cook.
• Meal Prep Champion: These portable egg muffins can be prepared ahead, refrigerated, and quickly reheated, providing a grab-and-go breakfast solution that saves time and maintains delicious flavor throughout the week.

Checklist for Spinach Feta Tomato Egg Muffins

• Eggs, Egg Whites: Fresh eggs create the main structure of the muffin cups, providing rich protein and creamy texture.

• Spinach: Adds nutritious green color and mild earthy flavor to the egg muffins.
• Sun-Dried Tomatoes: Brings intense, sweet-tangy flavor and vibrant red color to the dish.

• Feta Cheese: Provides salty, crumbly texture and adds Mediterranean-style flavor.
• Italian Seasoning: Delivers a blend of dried herbs that enhance overall taste profile.
• Salt, Pepper: Basic seasonings that balance and elevate the natural flavors of ingredients.

• Cooking Spray: Ensures easy removal of egg muffins from the pan and prevents sticking.

Filling and Baking Egg Muffin Cups

Step 1: Prepare the Oven

Warm up your oven to 375°F (190°C). Grab a 12-cup muffin pan and give it a light spray with cooking oil to prevent sticking.

Step 2: Create the Egg Base

• Eggs
• Egg whites
• Chopped spinach
• Italian seasoning
• Salt
• Pepper

Blend everything until the mixture looks smooth and well combined.

Step 3: Fill the Muffin Cups

Carefully pour the egg mixture into each muffin cup, filling them about three-quarters of the way full. This gives the eggs room to rise and set perfectly.

Step 4: Add Flavor Toppings

• Chopped sun-dried tomatoes
• Crumbled feta cheese

Distribute them evenly across each muffin cup for a burst of flavor in every bite.

Step 5: Bake to Perfection

Slide the muffin pan into the preheated oven. Bake for 15-18 minutes until the egg muffins look set and have a beautiful golden color on top.

Step 6: Cool and Release

Let the muffin cups rest in the pan for 5 minutes. Use a small spatula or butter knife to gently loosen the edges of each cup.

Step 7: Serve and Enjoy

Carefully lift each egg muffin cup out of the pan. Serve them warm or at room temperature for a quick, protein-packed breakfast or snack.

Pro Tips for Fluffy Egg Muffins

• Prevent Sticking: Thoroughly spray the muffin pan with cooking spray or use silicone liners for easy removal.
• Maximize Flavor: Gently sauté spinach before adding to the egg mixture to enhance its taste and reduce moisture.
• Cheese Distribution: Crumble feta into small, even pieces to ensure each egg muffin has consistent cheesy bites.
• Freshness Check: Use fresh eggs at room temperature for fluffier and more evenly cooked egg muffins.
• Storage Solution: Store cooled egg muffins in an airtight container in the refrigerator for up to 4 days, reheating briefly in the microwave before serving.

Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups Recipe

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4.7 from 32 reviews

• Total Time: 25 minutes
• Yield: 12 1x

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Description

Spinach, feta, and sun-dried tomato egg muffin cups bring Mediterranean flavors to breakfast with protein-packed elegance. Mediterranean-inspired ingredients blend perfectly, delivering a delicious morning meal you’ll crave again and again.

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Ingredients

Scale 1x2x3x

Main Protein:

• 4 eggs
• ¾ cup egg whites

Vegetables and Cheese:

• 2 cups spinach, chopped
• ½ cup sun-dried tomatoes, drained and chopped
• ¼ cup feta cheese, crumbled

Seasonings and Cooking Aid:

• 1 teaspoon Italian seasoning
• Salt to taste
• Pepper to taste
• Cooking spray

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Instructions

1. Warm the oven to 375°F, preparing a 12-cup muffin tin with a light coating of cooking spray to prevent sticking.
2. Create a vibrant egg base by whisking eggs, egg whites, chopped spinach, Italian seasoning, salt, and pepper until thoroughly combined and smooth.
3. Distribute the egg mixture carefully into each muffin cavity, filling approximately three-quarters of each cup to allow room for rising.
4. Embellish the egg mixture with scattered sun-dried tomato pieces and delicate crumbles of feta cheese, ensuring even coverage across the tops.
5. Transfer the muffin tin to the preheated oven and bake for 15-18 minutes, monitoring until the egg cups set completely and develop a gentle golden hue.
6. After removing from the oven, let the muffin cups rest for 5 minutes, allowing them to stabilize and slightly contract from the pan edges.
7. Utilize a small spatula or butter knife to gently detach the edges of each egg muffin, then carefully lift and transfer to a serving plate.
8. Serve these protein-packed morsels while warm or at room temperature for a delightful and nutritious breakfast or snack option.

Notes

• Meal Prep Marvel: These egg muffins are perfect for batch cooking, storing easily in the refrigerator for up to 4 days and reheating quickly for busy mornings.
• Protein-Packed Powerhouse: Each muffin delivers a substantial protein boost from eggs and feta, making them an ideal breakfast or post-workout snack.
• Customization Friendly: Swap ingredients like spinach or sun-dried tomatoes with your favorite vegetables or cheeses to keep the recipe exciting and personalized.
• Quick and Convenient: Prepare these muffins in under 30 minutes, including baking time, for a nutritious grab-and-go breakfast solution.
• Temperature Flexibility: Enjoy these egg muffins warm straight from the oven or at room temperature, perfect for meal prepping and on-the-go eating.
• Storage Tip: For longer preservation, freeze the cooled muffins in an airtight container for up to 2 months, thawing overnight in the refrigerator before reheating.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Breakfast, Snacks
• Method: Baking
• Cuisine: Mediterranean

Nutrition

• Serving Size: 12
• Calories: 70
• Sugar: 1g
• Sodium: 160mg
• Fat: 3g
• Saturated Fat: 1g
• Unsaturated Fat: 2g
• Trans Fat: 0g
• Carbohydrates: 5g
• Fiber: 1g
• Protein: 7g
• Cholesterol: 150mg