These Mediterranean-inspired egg muffin cups are packed with spinach, creamy feta, and tangy sun-dried tomatoes. They’re high in protein, naturally low-carb, gluten-free, and perfect for breakfast, brunch, meal prep, or a quick snack. Similar versions use eggs/egg whites, spinach, feta, and sun-dried tomatoes and bake in a 12-cup muffin pan.

Ingredients

For 12 Egg Muffin Cups

8 large eggs
½ cup milk or unsweetened almond milk
2 cups fresh baby spinach, roughly chopped
½ cup sun-dried tomatoes, drained and finely chopped
½ cup crumbled feta cheese
¼ cup shredded mozzarella cheese, optional
1 tbsp extra-virgin olive oil
1 tsp Italian seasoning
½ tsp garlic powder
¼ tsp onion powder
¼ tsp black pepper
¼ tsp salt, or to taste
1 tbsp fresh parsley, chopped
1 tbsp fresh basil, chopped, optional
Pinch of red pepper flakes, optional

Optional Mediterranean Additions

¼ cup finely chopped Kalamata olives
2 tbsp diced roasted red pepper
2 tbsp chopped green onions
¼ cup cottage cheese for extra protein

Step-by-Step Instructions

1. Preheat the Oven

Preheat your oven to 375°F (190°C).

Lightly grease a 12-cup muffin pan with olive oil or nonstick cooking spray.

Tip: Silicone muffin cups make these especially easy to remove.

2. Prepare the Spinach

Heat 1 tablespoon olive oil in a skillet over medium heat.

Add the chopped spinach and cook for 1–2 minutes, just until wilted.

Remove from the heat and allow it to cool slightly.

Important: If your spinach releases a lot of liquid, squeeze it out before adding it to the egg mixture. Excess moisture can make the egg cups watery.

3. Prepare the Sun-Dried Tomatoes

Drain the sun-dried tomatoes well and pat them with a paper towel.

Finely chop them into small pieces.

If they’re packed in oil, you can reserve a little of that flavorful oil for sautéing the spinach.

4. Whisk the Eggs

In a large bowl, whisk together:

Eggs
Milk
Italian seasoning
Garlic powder
Onion powder
Black pepper
Salt
Red pepper flakes, if using

Whisk until everything is well combined.

5. Add the Vegetables

Stir in the cooked spinach and chopped sun-dried tomatoes.

Fold in about ¾ of the feta cheese, reserving some for the tops.

If using mozzarella, add it now.

6. Fill the Muffin Cups

Divide the mixture evenly among the 12 muffin cups.

Fill each cup approximately ¾ full. Don’t fill them completely because the eggs puff up as they bake.

Sprinkle the remaining feta over the tops.

7. Bake

Bake for 18–22 minutes, or until the egg centers are completely set and the edges are lightly golden.

For the deeper golden edges shown in the photo, you can bake for another 2–3 minutes, watching carefully.

8. Cool

Remove the pan from the oven and let the egg cups cool for 5 minutes.

Run a small silicone spatula or butter knife around the edges and gently lift them out.

Garnish with fresh parsley or basil.

Serve warm!

Nutrition Information

Estimated per 1 egg muffin based on 12 servings and using 8 eggs, ½ cup 2% milk, ½ cup feta, spinach, and sun-dried tomatoes:

Calories: ~105–115
Protein: ~7–8 g
Fat: ~7 g
Carbohydrates: ~3–4 g
Fiber: ~0.7 g
Net Carbs: ~2.5–3 g
Sugar: ~1–2 g
Sodium: ~220–280 mg

Nutrition will vary depending on the type of feta, milk, sun-dried tomatoes, and any optional cheese or toppings used.

For a higher-protein version, replacing some of the whole eggs with egg whites is an easy option; published versions commonly use a combination of whole eggs and egg whites.

Nut & Allergen Information

Naturally Nut-Free

The basic recipe contains no tree nuts or peanuts.

Contains

Eggs
Dairy from feta and milk
Optional mozzarella = dairy

Gluten-Free

Yes, the basic recipe is naturally gluten-free. As always, check packaged ingredients such as seasonings and sun-dried tomatoes if strict gluten avoidance is necessary.

Dairy-Free Option

Use a dairy-free feta alternative and unsweetened dairy-free milk.

Nut-Free Meal Prep

If you’re preparing these for someone with a nut allergy, check the labels on packaged ingredients and avoid cross-contact during preparation.

Recipe Q&A

Can I use frozen spinach?

Yes. Thaw it completely and squeeze out as much water as possible before adding it.

Can I use egg whites?

Absolutely. You can replace some or all of the whole eggs with egg whites for a lighter, higher-protein version.

Can I use fresh tomatoes instead of sun-dried tomatoes?

Yes, but sun-dried tomatoes give the recipe its concentrated Mediterranean flavor. If using fresh tomatoes, remove excess seeds and moisture first.

Can I use goat cheese instead of feta?

Yes! Goat cheese makes the egg cups extra creamy.

Can I add meat?

Definitely. Cooked turkey sausage, chicken sausage, bacon, or diced ham all work well.

Why are my egg muffins watery?

Usually because the vegetables contain too much moisture. Squeeze cooked spinach very dry and drain the sun-dried tomatoes thoroughly.

Why did my egg muffins sink?

A slight amount of sinking is completely normal. Eggs puff during baking and settle as they cool.

Can I make these ahead?

Yes. Let them cool completely and refrigerate in an airtight container for up to 4 days. Similar published recipes recommend this make-ahead approach.

Can I freeze them?

Yes. Wrap individually or place them in a freezer-safe container and freeze for up to 2–3 months for best quality.

How do I reheat them?

Microwave one refrigerated muffin for approximately 20–30 seconds, then add additional time if needed. From frozen, thaw overnight in the refrigerator before reheating for the best texture.

Are these keto-friendly?

The basic version is low-carb and keto-friendly because it contains eggs, spinach, feta, and sun-dried tomatoes without flour or added sugar.

Can I make mini egg muffins?

Yes! Use a mini muffin pan and reduce the baking time to approximately 10–14 minutes, checking that the centers are fully set.

Easy Variations

Greek Style: Add Kalamata olives + oregano + feta.

Extra Protein: Add ½ cup cottage cheese or cooked turkey sausage.

Spicy: Add red pepper flakes + diced roasted red peppers.

Mediterranean: Add spinach + feta + sun-dried tomatoes + olives + fresh basil.

Cheesy: Add mozzarella or Parmesan on top before baking.

Recipe Details

Prep Time: 10 minutes
Cook Time: 18–22 minutes
Total Time: About 30 minutes
Servings: 12 egg cups
Cuisine: Mediterranean-inspired
Diet: Low-carb • Gluten-free • Vegetarian • High-protein