Spinach, Feta, and Sun Dried Tomato Egg Muffins

Spinach, Feta, and Sun Dried Tomato Egg Muffins pack Mediterranean flavors into protein-rich portable breakfast perfect for busy American mornings. These savory muffins combine fluffy eggs with nutrient-dense spinach, tangy feta cheese, and sweet sun-dried tomatoes creating meal prep magic that tastes gourmet but takes minutes to make.

Perfect for families juggling school drop-offs and work meetings, fitness enthusiasts needing protein-packed fuel, and anyone tired of sugary breakfast pastries. Each muffin delivers satisfying protein and vegetables in convenient grab-and-go format that reheats beautifully all week long.

Why You’ll Love This Recipe

• Protein-packed breakfast keeps you full and energized for hours
• Mediterranean flavors feel gourmet but use simple ingredients
• Make-ahead friendly for stress-free weekday mornings
• Gluten-free and low-carb for various dietary needs
• Kids and adults both love these savory muffins

Equipment Needed

• 12-cup muffin tin
• Large mixing bowl
• Whisk
• Measuring cups and spoons
• Cooking spray

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Ingredients You’ll Need

• 8 large eggs
• ¼ cup milk
• 2 cups fresh spinach, chopped
• ½ cup crumbled feta cheese
• ⅓ cup sun-dried tomatoes, chopped
• ¼ cup diced onion
• ½ tsp garlic powder
• ½ tsp dried oregano
• Salt and pepper to taste

Ingredient Notes

Fresh spinach works best here – the tender leaves wilt perfectly into the eggs without adding excess moisture that frozen spinach can bring. Make sure to pat spinach very dry with paper towels after chopping to prevent watery muffins. The spinach adds iron, vitamins, and beautiful green color throughout each muffin.

Oil-packed sun-dried tomatoes have richer flavor than dry-packed varieties and add moisture and sweet-tart punch to balance the salty feta. Feta cheese provides Mediterranean tang and creamy pockets throughout the muffins – if using very salty feta, reduce added salt accordingly. The combination creates restaurant-quality flavor profile that impresses guests but uses everyday ingredients.

Step-by-Step Instructions

Preheat and Prep

Preheat oven to 350°F and generously grease 12-cup muffin tin with cooking spray. Make sure to get sides and bottom of each cup well-coated to prevent sticking and ensure easy removal after baking.

Whisk Egg Base

Whisk together eggs and milk in large bowl until smooth and well combined. The milk creates lighter, fluffier texture while helping bind all ingredients together beautifully as they bake.

Add Mix-Ins

Add chopped spinach, crumbled feta, sun-dried tomatoes, diced onion, garlic powder, and oregano to egg mixture. Season with salt and pepper, then stir gently to distribute ingredients evenly throughout mixture without overmixing.

Fill Muffin Cups

Pour egg mixture evenly into prepared muffin cups, filling each about three-quarters full. This allows room for muffins to puff up slightly as they bake without overflowing the cups.

Bake to Perfection

Bake for 20-25 minutes until eggs are set in center and tops are lightly golden. Muffins are done when center no longer jiggles and knife inserted comes out clean with no liquid egg.

Cool and Serve

Let muffins cool in pan for 5 minutes before removing with butter knife or offset spatula. This cooling time helps them set up and makes removal much easier without falling apart.

Pro Tips & Cooking Hacks

• Pat spinach very dry to prevent watery muffins
• Use silicone muffin cups for easiest removal
• Add cooked sausage or bacon for heartier version
• Double batch and freeze extras for quick breakfasts
• Let eggs come to room temperature for fluffier texture

Tips & Variations

Store egg muffins in airtight container refrigerated for up to 5 days for easy meal prep. Freeze individual muffins wrapped well for up to 3 months – reheat from frozen in microwave for 60-90 seconds or in 350°F oven for 10-15 minutes. They stay fresh and delicious all week long.

Try goat cheese, mozzarella, or cheddar instead of feta for different flavor profiles. Add roasted red peppers, artichoke hearts, or mushrooms for more vegetable variety. For meat lovers, mix in cooked crumbled sausage, diced ham, or crispy bacon bits. Experiment with different herb combinations like basil, thyme, or Italian seasoning.

Serving Suggestions

Serve warm with fresh fruit salad and whole grain toast for balanced breakfast. These muffins pair beautifully with sliced avocado, cherry tomatoes, or dollop of Greek yogurt. For brunch spread, arrange on platter with fresh fruit, croissants, and mimosas for elegant presentation.

Common Mistakes

• Not greasing muffin tin well enough causes sticking
• Using wet spinach makes muffins watery and mushy
• Overfilling cups causes overflow during baking
• Removing from pan too soon causes muffins to break
• Overbaking creates rubbery texture instead of fluffy

What to Serve With Spinach Feta Egg Muffins

These Mediterranean-inspired muffins pair perfectly with Greek yogurt parfait, fresh fruit platter, or whole grain toast with avocado. For heartier breakfast, serve alongside turkey sausage links, roasted potatoes, or simple green salad with lemon vinaigrette.

Frequently Asked Questions

Can I use frozen spinach?

Yes, but thaw completely and squeeze out ALL excess water with paper towels. Frozen spinach holds more moisture than fresh.

How do I prevent sticking?

Generously spray muffin tin with cooking spray or use silicone muffin cups for easiest release every time.

Can I make these ahead?

Absolutely! These are perfect meal prep breakfast. Store refrigerated up to 5 days or freeze up to 3 months.

What else can I add?

Try bell peppers, mushrooms, zucchini, cooked sausage, bacon, ham, or different cheeses for endless variety.

How do I reheat them?

Microwave for 30-45 seconds until hot, or reheat in 350°F oven for 8-10 minutes for slightly crispier exterior.

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