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
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
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.
Spinach Feta Egg Muffins
Ingredients
- 12 (600 g) large eggs
- ¼ cup (60 g) whole milk
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 1 (120 g) green bell pepper - diced
- 1 cup (30 g) spinach leaves - roughly chopped
- 4 oz (113 g) feta cheese
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Instructions
- Preheat oven to 350°F (180°C). Generously grease every well of a 12-cup muffin tin with cooking spray or oil.
- In a large bowl, whisk together 12 (600 g) large eggs, ¼ cup (60 g) whole milk, ½ teaspoon garlic powder, ½ teaspoon salt, and ¼ teaspoon ground black pepper until the yolks are broken and everything is just combined. Don't overmix.
- Divide 1 (120 g) green bell pepper evenly among the 12 muffin cups.
- Add 1 cup (30 g) spinach leaves on top of the bell pepper in each cup.
- Crumble 4 oz (113 g) feta cheese evenly over the spinach.
- Pour the egg mixture evenly into each cup, filling about ¾ full. Don't go higher or they'll overflow.
- Bake for 22-25 minutes, until the eggs are set and the edges are starting to lightly brown.
- Let cool in the pan for about 5 minutes before removing. Run a knife around the edges if any are sticking.
Notes
- Storage: Fridge 3 to 4 days, freeze up to 2 months. Microwave 30 to 45 seconds from the fridge, 1 to 2 minutes from frozen.
- Customize it: Swap the vegetables, cheese, or add cooked meat. Just keep everything chopped small and avoid anything too wet.
Nutrition
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!
