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Feta and Spinach Baked Egg Cups

These Feta and Spinach Baked Egg Cups are simple to make and perfect for prepping ahead for busy mornings. They’re a vegetarian and gluten-free breakfast packed with protein and full of delicious flavor.

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 6 egg cups
Calories: 128 kcal
Course: Breakfast
Cuisine: American

Ingredients

  • 6 large eggs
  • 10-12 ounce bag frozen spinach, thawed one bag
  • 1/3 cup feta cheese
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon onion powder
  • kosher salt and black pepper to taste
  • 1 tablespoon avocado oil

Instructions

    Cup of Yum
  1. Preheat the oven to 350F and grease a muffin tin with some oil.
  2. Lay out a piece of cheesecloth in a square. Place the spinach in the center and then gather the cloth to create a pouch. Gently squeeze to release the spinach moisture.
  3. If you don’t have a cheesecloth use thick paper towels as an alternative. Just simply place the spinach between two paper towels and gently press to absorb the water.
  4. In a large bowl beat the eggs until frothy.
  5. Next, place the squeezed spinach, feta cheese, garlic powder, onion powder, salt and pepper to the bowl with beaten eggs. Fold until all the ingredients are well incorporated.
  6. Add the mixture halfway up into each tin of a greased muffin tin.
  7. Bake for 20 minutes or until eggs is fully set.
  8. You can store the egg cups in an air-tight container in the refrigerator for up to 5 days and in the freezer for up to 3 months.

Notes

  • Spinach: We used frozen, but you can also use fresh spinach chopped into small pieces. 
  • Feta cheese: If you buy your feta in a block, make sure to crumble it into small chunks before cooking. This will help it distribute evenly in the eggs. 
  • Avocado oil: Substitute with olive oil, peanut oil, grapeseed oil, or canola oil. 
  • Don’t forget to grease the muffin tin, or the egg cups will stick to the pan. 
  • If you substitute with other veggies, make sure to chop them into small pieces for the best texture.
  • Egg cups or egg muffins last for up to 5 days in the fridge when stored in a sealed container. 
  • Let them cool completely, then freeze in a sealed container or zipper bag for up to 3 months. You can reheat them from frozen in the microwave for 30-60 seconds, or until warm.
  • Spinach: We used frozen, but you can also use fresh spinach chopped into small pieces. 
  • Feta cheese: If you buy your feta in a block, make sure to crumble it into small chunks before cooking. This will help it distribute evenly in the eggs. 
  • Avocado oil: Substitute with olive oil, peanut oil, grapeseed oil, or canola oil. 
  • Don’t forget to grease the muffin tin, or the egg cups will stick to the pan. 
  • If you substitute with other veggies, make sure to chop them into small pieces for the best texture.
  • Storage: Egg cups or egg muffins last for up to 5 days in the fridge when stored in a sealed container. 
  • Freezing: Let them cool completely, then freeze in a sealed container or zipper bag for up to 3 months. You can reheat them from frozen in the microwave for 30-60 seconds, or until warm.

Nutrition Information

Calories 128kcal (6%) Carbohydrates 3g (1%) Protein 9g (18%) Fat 9g (14%) Saturated Fat 3g (15%) Cholesterol 193mg (64%) Sodium 199mg (8%) Potassium 232mg (7%) Fiber 1g (4%) Sugar 1g (2%) Vitamin A 5846IU (117%) Vitamin C 3mg (3%) Calcium 130mg (13%) Iron 2mg (11%)

Nutrition Facts

Serving: 6egg cups

Amount Per Serving

Calories 128

% Daily Value*

Calories 128kcal 6%
Carbohydrates 3g 1%
Protein 9g 18%
Fat 9g 14%
Saturated Fat 3g 15%
Cholesterol 193mg 64%
Sodium 199mg 8%
Potassium 232mg 5%
Fiber 1g 4%
Sugar 1g 2%
Vitamin A 5846IU 117%
Vitamin C 3mg 3%
Calcium 130mg 13%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.