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Spinach and Feta Egg Cups

These Spinach and Feta Egg Cups are a delicious, easy to make grab n go breakfast that's packed full of nutrition and flavor!

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 6 cups
Calories: 143 kcal
Course: Breakfast
Cuisine: American

Ingredients

  • 6 lg eggs
  • 1 1/2 cup fresh spinach
  • 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

    Cup of Yum
  1. Pre-heat oven to 350 degrees.  
  2. Generously oil muffin tin.
  3. Add spinach and feta to cups in muffin tin.
  4. Whisk eggs in a measuring cup with a pour spout.  Add garlic powder, onion powder, salt, and pepper.
  5. Pour egg mixture into cups until at least 3/4 way full.  
  6. Bake for 20 minutes.  Remove and cool. 
  7. Store in fridge for up to 5 days or freeze for 3 months.  

Notes

  • Substitute other veggies or your favorite proteins.  Just be sure to chop them up small and consistent sizes. 
  • Frozen Spinach: Use frozen spinach (1 10-12 oz bag) by letting it thaw and then squeezing out as much moisture as you can with either a cheese cloth or paper towels.
  • Store: In fridge for up to 5 days in an airtight container.  Make a big batch on a Sunday and have grab and go breakfast all week! 
  • Freeze: Store in a zip lock bag or air tight container in freezer for up to 3 months. 
  • Reheat: Straight from the freezer in a microwave by cooking for 30-60 seconds, or until they're warmed completely through.  You can also reheat in an oven at 350 degrees for 5-7 minutes. 

Nutrition Information

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%)

Nutrition Facts

Serving: 6cups

Amount Per Serving

Calories 143

% 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.