These look like spinach and feta egg muffins, also called mini crustless quiches or egg bites. They are fluffy, savoury, golden around the edges, and filled with leafy spinach and creamy white feta cheese.
They are perfect for breakfast, lunchboxes, brunch, meal prep or a high-protein snack. This recipe makes 12 muffins and includes complete measurements, baking instructions, nut-allergy information, substitutions, nutrition estimates and FAQs.
Recipe at a glance
10 min
Preparation
18–25 min
Baking
12 muffins
Yield
Vegetarian
Nut-free ingredients
1. Ingredients
Ontbijtmuffins met ei en spinazie – Chickslovefood
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Spinach and Feta Frittata Recipe | ItsOnly.Recipes
For the egg muffins
Ingredient
Quantity
Large eggs
8
Fresh spinach
150 g (about 5 oz)
Feta cheese, crumbled
120 g (about 1 cup loosely packed)
Milk
¼ cup (60 ml)
Olive oil or melted butter
1 tablespoon
Garlic, finely minced
2 cloves
Onion, finely chopped
¼ medium, optional
Black pepper
¼ teaspoon
Salt
To taste, about ⅛ teaspoon to start
Dried oregano
½ teaspoon, optional
Paprika
¼ teaspoon, optional
Optional additions
¼ cup grated cheddar or mozzarella for a cheesier texture.
¼ cup finely diced red bell pepper for colour and sweetness.
1 tablespoon chopped fresh parsley or dill.
A pinch of chilli flakes for a little heat.
Feta is already salty, so taste the mixture before adding much extra salt.
2. Equipment needed
One standard 12-cup muffin tin
A mixing bowl
A whisk or fork
A chopping board and knife
A frying pan
A measuring cup and spoons
Silicone muffin cups or a little oil for greasing
3. Step-by-step cooking instructions
Cách chế biến cải bó xôi thành món ngon, tốt cho sức khỏe
Step 1: Prepare the spinach
Preheat your oven to 180°C (350°F), or 170°C fan-assisted.
Heat the olive oil in a frying pan over medium heat. Add the optional onion and cook for 2–3 minutes. Add the garlic and spinach, then stir for 2–3 minutes until the spinach wilts.
Transfer the spinach to a plate and allow it to cool slightly. Squeeze or drain away excess liquid to prevent soggy muffins.
Young woman beating the eggs in the glass bowl with a whisk
Step 2: Whisk the eggs
Crack all 8 eggs into a large mixing bowl. Add the milk, black pepper, oregano and optional paprika.
Whisk for about 30–45 seconds until the yolks and whites are fully combined. Avoid whipping too much air into the mixture, which can cause the muffins to puff excessively and then collapse.
Veggie Egg Bites
Step 3: Add spinach and feta
Stir the cooled spinach into the egg mixture. Add the crumbled feta and gently fold everything together.
Reserve a little feta to sprinkle over the tops if you want the muffins to look like those in your photo.
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Step 4: Fill the muffin tin
Grease all 12 muffin cups thoroughly with oil or butter, or use silicone liners.
Divide the mixture evenly between the cups, filling each about ¾ full. Sprinkle the reserved feta on top. Leave room for the eggs to expand as they cook.
Keto Spinach and Feta Egg Muffins for Low-Carb Meals
Step 5: Bake until set
Place the muffin tin on the middle rack and bake for 18–25 minutes.
The edges should be lightly golden, and the centres should be set rather than liquid. For food safety, the centre should reach 71°C (160°F). Avoid overbaking, which makes eggs rubbery.
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Step 6: Cool and serve
Remove the tin from the oven and leave the muffins to rest for 5 minutes. Carefully loosen the edges with a small silicone spatula or butter knife.
Lift them out and serve warm, garnished with parsley or black pepper if desired.
4. Secrets to getting the same result as the picture
Drain the spinach well. Excess moisture is the main cause of watery egg muffins.
Use a moderate oven temperature. At 180°C, the eggs cook gently and develop golden edges without drying out too quickly.
Use enough feta. Feta provides the creamy, salty white pieces visible throughout the muffins.
Grease the tin generously. Eggs can stick even to non-stick muffin pans.
Let the muffins rest. Five minutes of cooling helps them firm up and release more easily.
Don’t worry if they puff up. Egg muffins often rise in the oven and settle slightly after cooling; this is normal.
For a softer, custard-like centre, replace the milk with ¼ cup (60 ml) of cream. For a lighter version, keep the milk and use reduced-fat feta.
5. Nut information and allergy guide
The standard recipe contains no nuts as intentional ingredients, but it does contain eggs and dairy.
Ingredient
Nut status
Other allergy information
Eggs
Naturally nut-free
Egg allergen
Spinach
Naturally nut-free
Usually low allergy risk
Feta cheese
Usually nut-free
Contains milk
Milk or cream
Nut-free when plain
Contains milk
Olive oil
Usually nut-free
Check mixed oils and labels
Garlic and onion
Naturally nut-free
May trigger digestive symptoms in some people
Oregano and paprika
Usually nut-free
Check blended seasonings
Cheddar or mozzarella
Usually nut-free
Contains milk
Muffin liners or packaged add-ins
Check packaging
Cross-contact warnings may apply
How to keep the recipe nut-free
Check feta, milk and packaged cheese labels for cross-contact warnings.
Use plain olive oil rather than an unidentified oil blend.
Wash the muffin pan, utensils and work surfaces before cooking for someone with a severe nut allergy.
Avoid adding pesto, almond flour, cashew cream or nut-based cheese substitutes unless specifically suitable for the person eating them.
Coconut is not used in this recipe. If you have a severe allergy, rely on product labels and your own medical guidance rather than assuming that every product described as nut-free is safe.
6. Variations and substitutions
Muffins moelleux œufs, épinards et feta pour le petit-déjeuner – Mr Recette
Tomato and spinach egg muffins
Add ½ cup finely chopped cherry tomatoes. Remove their excess seeds and liquid to help prevent sogginess.
Broccoli and cheddar
Replace the feta with 100–120 g grated cheddar and add ½ cup finely chopped, lightly steamed broccoli.
Mini-quiches aux champignons, épinards et feta – Nautilus Plus | Nautilus Plus
Mushroom and feta
Add ½ cup chopped mushrooms, sautéed until their liquid has evaporated. Fold them into the eggs with the spinach and feta.
Feta, Spinach & Herb Egg Muffins Recipe | Woolworths
Pakistani-inspired version
Add chopped green chilli, coriander leaves, a pinch of cumin and finely chopped onion. Keep the feta or use another suitable cheese.
Can you make them without milk?
Yes. Replace the milk with water for a slightly firmer texture, or use an unsweetened plant-based milk that suits your dietary requirements. Avoid sweetened or flavoured varieties.
Can you make them without feta?
Yes. Replace feta with grated cheddar, mozzarella or another suitable cheese. You can also omit cheese entirely, but you may need to adjust the salt and seasoning.
7. Approximate nutrition information
Estimated per muffin, assuming 12 muffins made with 8 large eggs, 120 g feta, 60 ml milk and 1 tablespoon olive oil.
Nutrient
Approximate amount
Calories
85–100 kcal
Protein
6–7 g
Carbohydrates
1–2 g
Fat
6–7 g
Fibre
Less than 1 g
Sugar
Less than 1 g
Actual values depend on egg size, the brand of feta and the quantity of oil absorbed during cooking. Optional cheese and vegetables will change the totals.
8. Frequently asked questions (Q&A)
Q1. Why did my egg muffins collapse after baking?
Egg muffins naturally deflate a little as they cool. Excessive whisking, a very hot oven or overfilling the cups can make the rise more dramatic. A moderate oven temperature helps.
Q2. Why are my egg muffins watery?
The spinach probably contained too much water, or the eggs were undercooked. Sauté and drain the spinach thoroughly, and bake until the centres are set.
Q3. Can I use frozen spinach?
Yes. Thaw it completely, squeeze out as much water as possible and measure approximately 100–120 g after draining. Mix it into the egg mixture as directed.
Q4. Can I prepare them the night before?
Yes. Bake them, cool promptly and refrigerate in an airtight container. Reheat individual muffins when needed.
Q5. How long do they last in the refrigerator?
Store at 4°C or below and consume within 3–4 days. Refrigerate within 2 hours of cooking.
Q6. Can I freeze spinach and feta egg muffins?
Yes. Cool them completely, freeze in a single layer and then transfer to an airtight freezer-safe container. For best quality, use within 2–3 months. Thaw in the refrigerator before reheating, or reheat from frozen until the centre is steaming hot.
Q7. How do I reheat them without making them rubbery?
Microwave one muffin for approximately 20–40 seconds, then check and add short intervals if necessary. For several muffins, use an oven at 160°C for about 8–12 minutes. Reheat until the centre reaches 74°C (165°F).
Q8. Can I make them in an air fryer?
Yes, provided you use oven-safe silicone muffin cups or suitable small moulds. Cook at approximately 160°C for 10–15 minutes, checking the centres for doneness. Cooking time depends on the mould size and air fryer model.
Q9. Can I make them without a muffin tin?
Yes. Pour the mixture into a greased oven-safe baking dish and bake at 180°C until the centre is set, usually around 25–35 minutes depending on the dish. Cut into squares after resting.
Q10. Are these suitable for children?
They can be a convenient option for children who tolerate eggs and dairy. Cut them into age-appropriate pieces and ensure they are fully cooked. For babies and young children, consider the salt content of feta and avoid excessive added salt.
Q11. Are these keto-friendly or low-carb?
They are naturally low in carbohydrates and can fit many low-carb eating patterns. Whether they fit a particular ketogenic diet depends on your daily carbohydrate target and the ingredients used.
Q12. Can I use egg whites instead of whole eggs?
Yes. You can replace the 8 whole eggs with approximately 16 egg whites, though the texture will be less rich. Adding a little milk and ensuring the spinach is well drained will help maintain tenderness.
Q13. Why are the bottoms sticking to the pan?
The pan may not have been greased enough, or the muffins may have been removed too early. Grease each cup thoroughly and let the muffins rest for 5 minutes before loosening the edges.
Q14. Can I make these dairy-free?
Yes. Omit the feta or use a dairy-free cheese alternative, and replace the milk with an unsweetened plant-based alternative. Check product labels for nut cross-contact warnings and confirm that the substitute is suitable for anyone with allergies.
9. Printable cooking checklist
Cooking checklist
2 of 8
Preheat oven to 180°C (350°F)
Wash, sauté and drain the spinach
Whisk eggs with milk and seasonings
Fold in spinach and crumbled feta
Grease 12 muffin cups
Fill cups about three-quarters full
Bake 18–25 minutes until set
Rest 5 minutes, then remove and serve
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