Spinach Feta Egg Muffins

Spinach feta egg muffins made in a standard muffin tin with just a few ingredients. These are one of my go-to meal prep breakfasts because they reheat well and you can make a full dozen in about 35 minutes. The filling is spinach, bell pepper, and feta, but the base works with whatever vegetables and cheese you have on hand. There’s no flour in the recipe at all, so it’s naturally gluten-free without any substitutions.

Why You’ll Love this Recipe

• One of the best meal prep breakfasts. Make a batch on Sunday and you’ve got breakfast ready for the week. They reheat in under a minute in the microwave and taste just as good on day four.
• Easy to customize. The spinach and feta version is my favorite, but you can swap the vegetables and cheese to make a completely different batch. I’ve done mushroom and gruyère, ham and cheddar, and roasted red pepper and goat cheese.
• They freeze really well. I always freeze half the batch. Pop one in the microwave from frozen for a minute or two and it tastes like you just made it. Great for busy mornings when you don’t have time to cook.

Ingredients

Ingredient Notes

• Eggs – I use large eggs (50g each). You need 12 for a full muffin tin. If your eggs are jumbo, you won’t need as many and if they’re medium size, you’ll want to add an extra one or two. I usually will weigh mine to make sure i have enough to fill all 12 muffin cups.
• Milk – Just ¼ cup to loosen the egg mixture and make the muffins a little creamier. Any milk works. For dairy-free, use unsweetened unflavored almond milk.
• Spinach – Fresh, not frozen. Frozen spinach releases too much water and you’ll end up with soggy egg muffins. Roughly chop it so it fits into the cups more easily.
• Green Bell Pepper – Dice it small so you get some in every bite. Any color works. Red and orange are a little sweeter if you prefer that.
• Feta Cheese – I buy a 4 oz block and crumble it myself. Pre-crumbled feta works but it’s usually drier. For dairy-free, leave it out or use a dairy-free shredded cheese.

The #1 Egg Muffin Mistake

Grease your muffin tin really well. This is the number one reason egg muffins fall apart when you try to get them out of the pan. Don’t be shy with the cooking spray. Every well needs a good coat or the eggs will stick. If you make these a lot, a silicone muffin pan is worth it because nothing sticks to it.

Expert Tips

• Don’t overmix the eggs. Whisk just until the yolks are broken and everything is combined. Overmixing adds air, which makes them puff up in the oven and then deflate into flat, spongy muffins.
• Fill each cup about 3/4 full. They expand while baking so leave some room. If you fill to the top they’ll overflow.
• Don’t panic when they deflate. They always shrink a little once they come out of the oven. That’s normal. If they deflate a lot, you probably overmixed the eggs.

Storage Instructions

Fridge: Airtight container for 3 to 4 days. Reheat in the microwave for 30 to 45 seconds. These are one of the few breakfasts that reheat well without getting rubbery.

Freezer: Let them cool completely, then freeze in a single layer on a baking sheet until solid. Transfer to a freezer bag and keep for up to 2 months. Reheat from frozen in the microwave for 1 to 2 minutes.

Serving Suggestions

I usually eat these on their own throughout the week with some fruit or toast, but if I’m making them for a weekend brunch I’ll throw a sheet pan of oven-baked bacon in at the same time since the oven is already on. For a bigger spread, gluten-free french toast or a gluten-free coffee cake on the table gives you something sweet to balance the savory. If you’re meal prepping, make a pan of gluten-free apple cinnamon baked oatmeal on the same Sunday so you’ve got two completely different breakfasts ready for the week.

This recipe was originally posted on November 7, 2012 and updated on January 5, 2022 with new photos, tips, and tricks to help you make these gluten-free spinach feta egg muffins perfectly every time!