Spinach, Feta & Sun-Dried Tomato Egg Muffin Cups

Healthy • Protein-Packed • Meal-Prep Friendly

These savory egg muffin cups are inspired by the Mediterranean diet—rich in vegetables, healthy fats, and protein. They’re perfect for grab-and-go breakfasts, light lunches, or snacks.

🧁 Ingredients (Makes 6 Muffins | Serves 2–3)

6 large eggs
¼ cup milk (or unsweetened almond milk)
1 cup fresh spinach, chopped
⅓ cup crumbled feta cheese
¼ cup sun-dried tomatoes, chopped
1–2 tbsp olive oil
1 small garlic clove, minced
Salt & black pepper, to taste
½ tsp dried oregano or basil

👩‍🍳 Instructions

1️⃣ Preheat & Prep

Preheat oven to 180°C / 350°F
Lightly grease a muffin tin with olive oil or use silicone liners

2️⃣ Sauté the Veggies

Heat olive oil in a pan over medium heat
Add garlic and spinach; cook 1–2 minutes until just wilted
Remove from heat and let cool slightly

3️⃣ Mix the Eggs

In a bowl, whisk eggs, milk, salt, pepper, and oregano until well combined

4️⃣ Assemble

Divide spinach, feta, and sun-dried tomatoes evenly among muffin cups
Pour egg mixture over the fillings, filling each cup about ¾ full

5️⃣ Bake

Bake for 18–22 minutes, until set and lightly golden on top

6️⃣ Cool & Serve

Let cool 5 minutes, then gently remove and enjoy warm or at room temperature

🍽️ Why This Fits the Mediterranean Diet

✅ High-quality protein from eggs
✅ Healthy fats from olive oil & feta
✅ Loaded with vegetables
✅ Low in refined carbs
✅ Naturally gluten-free

🌟 Tips & Variations

Add olives, roasted red peppers, or zucchini for extra Mediterranean flavor
Swap feta with goat cheese for a creamier texture
Add chili flakes for gentle heat
Use egg whites (or half whites) for a lighter version

🧮 Nutrition Information (Approx. Per Muffin)

Calories: 110–120 kcal
Protein: 7 g
Fat: 8 g
Saturated Fat: 3 g
Carbohydrates: 2 g
Fiber: 0.5 g
Sodium: 180 mg

Frequently Asked Questions (Q&A)

Q: Can I make these ahead of time?
Yes! They’re perfect for meal prep.

Q: How long do they last in the fridge?
Store in an airtight container for up to 4 days.

Q: Can I freeze egg muffin cups?
Yes. Freeze up to 2 months. Reheat in the microwave or oven.

Q: Why did my egg muffins sink?
That’s normal—steam escapes as they cool. They’ll still taste great.

Q: Can I make them dairy-free?
Yes—skip feta or use dairy-free cheese and almond milk.

💛 Why You’ll Love This Recipe

Simple, nutritious, and endlessly customizable—these egg muffin cups make healthy eating effortless and delicious.

Author
Recent Posts

Sara Mitchell

Sara Mitchell is an expert restaurant content creator who writes easy-to-read guides about CAVA and other Mediterranean fast-casual chains in the United States. She covers locations, menus, prices, and hours, making it simple for visitors to find nearby restaurants and what to order quickly.

With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.