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These spinach feta egg cups are delicious, flavorful, low carb egg bites that make for a wonderful high protein breakfast or grab-and-go snack. They are easy to make and come together in less than 30 minutes.
I love that these spinach egg bites are low carb and high protein because that combination keeps me full and satisfied, which is always great. The feta adds a nice salty flavor, while the spinach adds vitamins and iron. These egg muffins also taste great with sun dried tomatoes added to them, but that is totally optional.
If you love recipes that sneak spinach into them, try my baked turkey spinach meatballs, strawberry avocado spinach smoothie, or my Gluten-free spinach bacon quiche.
Table of Contents
What makes this recipe great
- You only need a handful of real food ingredients to make it.
- These egg bites are naturally low carb, Keto, Gluten-free, and Grain-free.
- They are easy to make and can be made in less than 30 minutes.
- They make for wonderful breakfast or snack meal-prep.
- These delicious egg muffins are high in protein, which help keep you full.
Recipe ingredients
- Eggs– use any large eggs of your choice. I like using organic eggs here.
- Spinach– fresh spinach works best for this recipe. You can easily chop it yourself.
- Feta cheese– crumbled feta is delicious here and adds a salty taste to the egg muffins.
- Dried oregano– this is a great seasoning that helps flavor the egg bites.
- Onion powder and garlic powder– these also flavor the egg bites in an easy quick way.
- Greek yogurt– this adds protein and creaminess to the bites.
See recipe card below for a full list of ingredients and measurements.
Additions/ Substitutions
- Adding sun-dried tomatoes works really well with the feta and spinach flavors here. Just a few julienned slices go a long way.
- Adding fresh cherry tomatoes, slice them in half and add one or two halves to each muffin prior to baking.
- Instead of feta, you can use crumbled goat cheese, or even shredded swiss or cheddar.
- Instead of dried oregano, you can use dried basil.
Step by step instructions
Step 1: Mix the eggs in a large bowl.
Step 2: Add the seasoning, 1/2 cup greek yogurt and 1/4 cup of feta to the egg mixture.
Step 3: Add the chopped spinach to each muffin tin.
Step 4: Add the egg mixture to each muffin tin, along with the rest of the feta.
Optional– add sun-dried tomatoes if you want! I like 2-3 slices to half of the muffin tins.
Step 5: Bake! I like to broil these for 1-2 minutes at the end to crisp the tops up.
Expert tips
- Use a silicone muffin mold to ensure the egg muffins don’t stick to the muffin tin.
- Grease the muffin mold with a spray olive oil before adding the egg bite mixture to them.
- Don’t add too much feta! It can make the recipe too salty. The amount in this recipe is perfect to taste the feta, but not have too much salt.
Recipe FAQs
Each egg cup has 7 grams of protein. I usually eat 3 for breakfast, which is 21 grams!
Store in an airtight container in the fridge for 3-4 days.
Yes! Once you bake these egg cups, let them cool completely. Freeze them in an airtight container for up to 2 months. Defrost in the refrigerator overnight and then reheat using the microwave.
Other egg cup recipes you’ll love:
Did you try this recipe? Please leave me a ⭐ review below!
Spinach Feta Egg Cups
Equipment
Ingredients
- 1.5 cups chopped fresh spinach
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 9 large eggs
- 1/2 cup greek yogurt
- 1/2 cup crumbled feta
- optional julienne sliced sun-dried tomatoes or fresh cherry tomatoes cut in half
Instructions
- Preheat oven to 350 degrees F. Grease a silicone muffin tin or a regular muffin tin with olive oil. Note: Silicone muffin tins work best to avoid the eggs sticking to the pan.
- Put the chopped spinach into each muffin tin.
- In a large bowl, add the 9 eggs, 1/2 cup greek yogurt, 1/4 cup crumbled feta, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon oregano, 1/4 teaspoon salt and 1/4 teaspoon pepper and mix.
- Evenly pour the egg mixture into each muffin tin. Sprinkle the rest of feta on top of each muffin tin. If adding sun dried tomatoes, add 2-3 slices on top of each muffin tin and push them into the egg mixture a little bit. I like adding them to half of the muffin tins, and leaving the other half just spinach and feta.
- Bake for 25-28 minutes, or until the egg muffins are set. I like to broil these for 1-2 minutes at the end to get golden tops. Let the muffins cool for a few minutes and then run a knife around the edges to remove them. Eat or let them cool on a wire rack.
Notes
- Use a silicone muffin mold to ensure the egg muffins don’t stick to the muffin tin.
- Grease the muffin mold with a spray olive oil before adding the egg bite mixture to them.
- Don’t add too much feta! It can make the recipe too salty. The amount in this recipe is perfect to taste the feta, but not have too much salt.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I only have vanilla Greek yogurt. Would u recommend using that or cottage cheese instead?
No I wouldn’t use vanilla greek yogurt, it would be too sweet and the vanilla won’t work. I would put your cottage cheese in a blender or food processor until smooth and use that 🙂
I recently made some tweaks to this recipe. I added greek yogurt, which makes these bites creamier, higher in protein and overall taste better. I hope you enjoy this recipe and the changes that were made. (Note, if you liked the original, just omit the greek yogurt).
Can these be frozen or would they become too watery after defrosting?
Thanks.
They can be frozen, just let them cool completely before freezing.
Hi! I made these and they turned out SO good but the only problem was after it cooled down a little bit it deflated and they don’t look as pretty. They also feel a bit dense and wish it was more lighter. Any idea of what I can do or tips?
You could add a little milk to make them lighter.
Very bland, too much spinach. Wish I wouldn’t have wasted the ingredients