Spinach and Feta Egg Cups
User Reviews
4.7
Spinach and Feta Egg Cups
Description
The Spinach and Feta Egg Cups feature fresh spinach and tangy feta cheese folded into a seasoned egg mixture, then baked in an oiled muffin tin. Baking at 350 degrees for 20 minutes sets the eggs into individual cups that hold nicely together while remaining tender inside. The addition of garlic powder, onion powder, salt, and pepper lightly seasons the cups, balancing the mild spinach and sharp feta. This technique provides a convenient way to prepare multiple servings at once.
These egg cups can be enjoyed chilled or reheated and are suitable for meal prepping. The muffin tin method ensures even cooking and uniform portions. The texture is tender but stable enough to be handheld, making these cups appropriate for breakfast on the go or a light snack.
Adjusting ingredient quantities or substituting vegetables and proteins is straightforward, as long as items are chopped small and evenly sized for consistent cooking. The recipe supports storage in the refrigerator for up to five days in an airtight container, and freezing for up to three months is recommended for longer preservation. Reheat frozen cups in the microwave or oven until warmed through to maintain texture and flavor.
Ingredients
- 6 lg egg
- 1 1/2 cup spinach fresh
- 1/3 cup feta cheese
- 1/8 tsp garlic powder
- 1/8 tsp onion powder
- pinch kosher salt
- pinch black pepper
- cooking spray or butter or oil of choice
Instructions
- Pre-heat oven to 350 degrees.
- Generously oil muffin tin.
- Add spinach and feta to cups in muffin tin.
- Whisk eggs in a measuring cup with a pour spout. Add garlic powder, onion powder, salt, and pepper.
- Pour egg mixture into cups until at least 3/4 way full.
- Bake for 20 minutes. Remove and cool.
- Store in fridge for up to 5 days or freeze for 3 months.
Notes
- Substitute other finely chopped vegetables or proteins as desired, ensuring consistent small sizes for even cooking.
- To use frozen spinach, thaw completely and squeeze out excess moisture before adding.
- Store cooked egg cups in an airtight container in the refrigerator for up to 5 days for easy breakfasts throughout the week.
- Freeze egg cups in airtight containers or bags for up to 3 months; reheat from frozen in the microwave or oven until heated through.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6cups
Amount Per Serving
Calories 143 kcal
% Daily Value*
| Serving | 1g | |
| Calories | 143kcal | 7% |
| Carbohydrates | 3g | 1% |
| Protein | 8g | 16% |
| Fat | 11g | 17% |
| Saturated Fat | 8g | 40% |
| Cholesterol | 67mg | 22% |
| Sodium | 567mg | 24% |
| Sugar | 2g | 4% |
| Vitamin A | 211IU | 4% |
| Calcium | 247mg | 25% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.7
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