Easy Spinach, Feta, and Sun-Dried Tomato Egg Muffins

These easy spinach, feta, and sun-dried tomato egg muffins are the ultimate healthy meal-prep breakfast, packed with savory Mediterranean flavors and baked to fluffy perfection.

Why This Recipe Works:

• Squeezing the spinach dry prevents steam pockets, keeping the egg muffins fluffy instead of watery.
• Sun-dried tomatoes pack concentrated, oil-soluble flavor compounds that distribute evenly throughout the egg mixture.
• Feta cheese doesn't melt completely, creating delicious pockets of warm, salty creaminess in every single bite.

I still remember the Tuesday morning I tried to pry my first batch of egg muffins out of a cheap, scratched-up aluminum tin with a butter knife, only to end up with a pile of rubbery, shredded sponge.

My kitchen smelled like sulfur, my forearms ached from scrubbing, and I ended up eating dry toast out of sheer defeat.

Think about this in terms of physics: eggs are notorious clingers because their proteins readily form covalent bonds with metal surfaces when heated. If you do not create a proper barrier, or if you use watery vegetables like raw spinach, the steam expands during baking, leaving you with deflated, soggy cups that stick like superglue.

I tested this recipe with three different non-stick metal pans, and every single one failed because the egg proteins literally baked into the microscopic scratches of the coating.

Silicone is your only savior here, and even after a year of running mine through the dishwasher, the muffins still pop out clean.

By sautéing the spinach first and squeezing it dry, we prevent excess water from diluting the delicate protein matrix of the eggs, ensuring they bake up light, fluffy, and structurally sound.

They are absolutely perfect for meal prep. If you want a larger sliceable dish, try our crustless spinach quiche instead.

Easy Spinach, Feta, and Sun-Dried Tomato Egg Muffins

• Publisher Storied Skillet
• Cuisine Mediterranean
• Category Breakfast, Meal Prep
• Prep Time 15 mins
• Cook Time 20 mins
• Servings 12 muffins
• Calories 95 calories
• Rating 4.8 5592
• Tags egg muffins, spinach feta egg muffins, healthy breakfast, meal prep eggs, sun-dried tomato egg cups

Ingredients

• 10 large eggs
• 1/4 cup whole milk
• 1 teaspoon Diamond Crystal kosher salt
• 1/2 teaspoon freshly cracked black pepper
• 1 tablespoon olive oil
• 5 ounces fresh baby spinach, chopped
• 1/2 cup sun-dried tomatoes (packed in oil), drained and chopped
• 1/2 cup feta cheese, crumbled
• 1/4 teaspoon garlic powder

Directions

1. Preheat your oven to 350°F (175°C) and place a 12-cup silicone muffin pan on a sturdy baking sheet. Lightly spray the cups with non-stick cooking spray just to be safe.
2. Heat the olive oil in a large skillet over medium heat. Add the chopped spinach and cook until completely wilted, about 2 to 3 minutes.
3. Transfer the wilted spinach to a fine-mesh strainer or a clean kitchen towel. Press or squeeze out as much excess liquid as humanly possible; do not skip this step!
4. In a large mixing bowl, whisk together the eggs, whole milk, Diamond Crystal kosher salt, black pepper, and garlic powder until the mixture is completely homogenous and slightly frothy.
5. Divide the squeezed spinach, chopped sun-dried tomatoes, and crumbled feta cheese evenly among the 12 muffin cups.
6. Pour the egg mixture over the fillings in each cup, leaving about a quarter-inch of space at the top to allow for expansion.
7. Bake for 18 to 20 minutes, or until the centers are set and the tops are lightly golden brown. Tap the pan gently; they shouldn't jiggle.
8. Let the muffins cool in the pan for 5 minutes before gently popping them out. Serve warm or let cool completely on a wire rack for storage.

Notes

• I highly recommend using Diamond Crystal kosher salt. If you only have standard fine table salt, cut the measurement in half (use 1/2 teaspoon instead of 1 teaspoon) to avoid an overly salty bite.
• Squeezing the spinach is vital because water-logged greens will release steam during baking, disrupting the egg's protein matrix and causing the muffins to collapse into a soggy mess.
• Keep a close eye on the oven during the last 3 minutes of baking. Overcooked eggs will puff up dramatically and then deflate into tough, rubbery pucks; pull them out as soon as the centers are just set.
• After a day in the fridge, the feta will release a tiny bit of moisture, which is completely normal. Simply pat them dry with a paper towel before reheating to restore their original texture.
• If you love this flavor profile, you should also check out our Mediterranean spinach and feta frittata for a larger brunch option.

Serving Suggestions

These egg muffins are incredibly versatile and make a complete meal with just a few simple additions. Here are my favorite ways to plate them up:

• Pair them with a slice of toasted sourdough topped with a smear of avocado.
• Serve alongside a fresh, crispy green salad tossed in a light lemon vinaigrette.
• Enjoy them with a warm slice of spinach and feta puff pastry twists for an extra-indulgent weekend brunch.
• Drizzle them with hot honey or a spoonful of spicy chili crisp for an extra kick of heat.
• Serve them as a protein side next to a bowl of fresh seasonal fruit.

Storage and Reheating

Once your egg muffins have cooled completely on a wire rack, transfer them to an airtight container lined with a paper towel. The paper towel is a crucial trick here because it absorbs any condensation that naturally forms as the muffins chill, preventing them from getting slimy.

They will keep beautifully in the refrigerator for up to 4 days. This makes them an absolute lifesaver for busy weekday mornings when you barely have time to brush your teeth.

You can also freeze them.

To freeze, wrap each muffin individually in plastic wrap, then place them all in a heavy-duty freezer bag for up to 3 months. When you are ready to eat, simply microwave a frozen muffin on a paper towel-lined plate for 60 to 90 seconds at 50% power.

Ingredient Substitutes

If you don't have these exact ingredients on hand, don't panic. Eggs are incredibly forgiving, and you can easily swap things out based on what is lingering in your fridge:

1. Spinach: Swap the spinach for chopped kale, Swiss chard, or even finely chopped broccoli. Just make sure to sauté and drain them first.
2. Feta Cheese: Goat cheese provides a similar tangy creaminess, or you can use shredded mozzarella or sharp cheddar for a more classic melt.
3. Sun-Dried Tomatoes: If you don't have sun-dried tomatoes, roasted red peppers work beautifully. You can also try our recipe for baked salmon with feta and sun-dried tomatoes if you love this classic flavor pairing.
4. Whole Milk: Heavy cream will make these even richer, while unsweetened almond milk or oat milk can be used for a dairy-free base (just omit the cheese too!).

Let me know if you make these, and especially if you find a magic trick to get them out of a metal tin without losing half the muffin to the pan gods. Until then, stick to the silicone, keep your spinach dry, and enjoy having your breakfast already made for the week.