Spinach and Feta Egg Muffins
Make mornings easy with grab-and-go Spinach and Feta Egg Muffins! Packed with leafy greens, tangy feta, fluffy eggs, and cottage cheese, they’re the perfect way to start the day! Gluten-free. Keto-friendly.
I was fortunate to receive a copy of Katie Morford’s cookbook, Rise and Shine. As a registered dietitian and the voice behind Mom’s Kitchen Handbook, Katie’s recipes are not only delicious but also good for you! Her Easy Mini Spinach Frittata Muffins inspired today’s recipe and quickly became one of my favorites!
If you’re a fan of high-protein breakfast recipes –think quiche, frittatas, and breakfast casseroles, I’m sure you’ll love these mini frittata muffins as much as I do. All you have to do is whisk eggs, milk, spinach, scallions, feta, cottage cheese, garlic powder, and a touch of turmeric together, then pour this mixture into your muffin tin and pop it in the oven.
In minutes, you’ll end up with a batch of irresistibly fluffy spinach and feta frittata bites. You can add your favorite breakfast meats, include extra vegetables, or even make a dairy-free version. The possibilities are endless! Let’s get cracking on these adorable egg muffins and make mornings a heck of a lot easier together, shall we?
Recipe features
- Great on-the-go healthy breakfast. They’re the perfect gluten-free, high-protein, keto-friendly start to the day without the fuss.
- Perfect for meal prep! You’ll love having a nutritious breakfast or snack option stored in the fridge or freezer when you’re in a rush.
- Loved by little ones. Not only are these muffins adult-approved, but they’re also a hit with kids, turning breakfast or snack time into bite-size fun.
I was so excited to get a copy of Katie Morford’s new cookbook Rise and Shine. This cookbook makes it easy to prepare a nutritious breakfast when you’re short on time. It’s a big challenge for most people to whip up a healthy breakfast for their family in the morning, especially one that is tasty AND healthy. I made an adapted version of Katie’s Easy Mini Spinach Frittata Muffins and they are delicious! I used only a small amount of turmeric (the recipe called for more, but the flavor is pretty potent), and added garlic powder and cottage cheese for an added protein boost. I also doubled the recipe to make 12 instead of 6) It’s the perfect grab-and-go meal when you’re in a rush.
Ingredients you’ll need
- Eggs. These wouldn’t be mini frittata muffins without them. Remember, the fresher your eggs, the fluffier your frittata muffins.
- Milk. It helps keep the muffins tender. Any type works, including dairy-free options, but I recommend whole milk for the best texture. For extra creaminess, use half-and-half or heavy cream.
- Frozen spinach. Our starring nutrient-packed leafy green! Once thawed, squeeze out as much moisture as you can.
- Scallions. Use only the white and light green parts to add mild onion flavor and subtle crunch. Chives would also be great here.
- Spices. Garlic powder adds great flavor and the optional turmeric gives the muffins a warm, earthy, slightly peppery flavor.
- Kosher salt. Or sea salt to enhance the flavors.
- Feta cheese. Feta provides a creamy, tangy contrast. Crumble it finely so it distributes evenly throughout the muffins.
- Cottage cheese. Adds a protein boost and creamy texture.
How to make egg muffins with spinach and feta
Step 1: Prepare the egg mixture. Crack the eggs into a medium bowl. Pour in the milk and whisk vigorously until well combined.
Step 2: Add spinach and spices. Drain the thawed spinach, pressing out any excess water, then add it to the egg mixture along with the chopped scallions, and spices. Whisk until combined, then gently stir in the crumbled feta and cottage cheese.
Step 3: Fill the muffin cups and bake. Divide the egg mixture evenly among 12 greased muffin cups (brush well with olive oil), then pop them in the oven and bake at 350℉ for 20-25 minutes.
Step 4: Cool and serve. Remove the egg muffins from the oven and let them cool for a few minutes before serving warm. Or let them cool completely and store them for later.
Recipe tips and FAQs
- Make sure your spinach is well-drained. Excess moisture can lead to soggy muffins, and we can’t have that, so drain the thawed spinach using a clean kitchen towel or press it with a spoon in a fine-mesh sieve to remove as much water as possible.
- Room-temperature eggs will blend better with the other ingredients, resulting in a smoother, silkier mixture. If you’re short on time, place the eggs in a bowl of lukewarm water for a few minutes to bring them to room temperature.
- Even if you use parchment liners, brushing them with oil or cooking spray is a good idea. This will prevent the muffins from sticking and ensure they pop out of the tin without any fuss. A good non-stick pan is essential when making egg muffins. Silicone muffin pans/cups also work great here for easy release, but I still recommend greasing them first.
- Fill the muffin cups about three-quarters full. Adding too much can cause the muffins to overflow and make a huge mess.
- You’ll know your egg muffins are done when the tops are firm, and there’s no raw egg appearance. Insert a toothpick into the center. They’re cooked just right if it comes out clean.
- You must let the muffins cool in the tin for a few minutes! This helps the egg fully set and helps the muffins from falling apart.
Customize it
Consider these spinach egg muffins a customizable canvas ready to teak according to your tastes and nutritional needs. Here are a few fun ideas:
- Meaty protein boost – Don’t be afraid to add your favorite cooled and cooled breakfast meats, like crumbled bacon, sausage, or diced ham.
- Add more veggies – Like chopped cherry or grape tomatoes, leftover steamed or roasted broccoli, finely diced bell peppers, or sautéed mushrooms.
- Experiment with cheeses – While feta is my favorite, freshly grated sharp white cheddar, mozzarella, goat cheese, or parmesan would make a fantastic choice.
Yes! To make dairy-free spinach egg muffins, replace the milk with a non-dairy alternative (almond, coconut, or oat milk). You can use a dairy-free cheese substitute or try nutritional yeast for that rich, cheesy flavor without dairy.
Absolutely! You’ll just have to sauté the fresh spinach in a pan until wilted and the moisture is absorbed before adding it to the egg mixture.
If you’re in a hurry, you can cook one egg muffin cup at a time in the microwave. Just pour the egg mixture into a microwave-safe silicone muffin cup and pop it in the microwave for a minute or two. However, the oven is the way to go for the best texture and a more even bake.
Storing and freezing
Storing: Store leftover spinach and feta egg frittata muffins in an airtight container in the refrigerator for up to 4 days. For a quick breakfast, reheat them in the microwave for 20-30 seconds until warmed through.
Freezing: For longer storage, individually wrap each cooled egg muffin in plastic wrap, then place them all in a freezer-safe container or bag. Keep frozen for 2-3 months. Thaw overnight in the fridge or reheat in the microwave.
More on-the-go healthy breakfast recipes
- Savory Breakfast Cookies
- Sausage Egg Muffins
- Crustless Southwest Quiche Muffins
- Gluten Free Sausage Muffins
- Easy Pepperoni Bites
If you love this mini spinach and feta frittata muffins recipe, I would be so grateful if you could leave a 5-star 🌟 rating in the recipe card below. I love reading your comments and feedback!
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Spinach and Feta Egg Muffins
Equipment
- Non-stick muffin pan
Ingredients
- 10 large whole eggs
- ⅓ cup whole milk *Use Fairlife milk for an added protein boost
- 10 oz frozen spinach thawed and squeezed of all liquid
- 4 scallions thinly sliced, white and light green parts only
- 1 tsp garlic powder
- ¼ tsp turmeric *optional
- ½ tsp kosher salt
- ½ cup crumbled feta cheese
- ½ cup small curd cottage cheese Good Culture brand recommended-it has a thicker texture
Instructions
- Crack the eggs into a medium bowl. Pour in the milk and whisk vigorously until well combined.
- Drain the thawed spinach, pressing out any excess water, then add it to the egg mixture along with the chopped scallions, and spices. Whisk until combined, then gently stir in the crumbled feta and cottage cheese.
- Divide the egg mixture evenly among 12 greased muffin cups (brush well with olive oil), then pop them in the oven and bake at 350℉ for 20-25 minutes.
- Remove the egg muffins from the oven and let them cool for a few minutes before serving, or let them cool completely and store them for later. Garnish with red pepper flakes or hot sauce, if desired.
Notes
- Make sure your spinach is well-drained. Excess moisture can lead to soggy muffins, and we can’t have that, so drain the thawed spinach using a clean kitchen towel or press it with a spoon in a fine-mesh sieve to remove as much water as possible.
- Room-temperature eggs will blend better with the other ingredients, resulting in a smoother, silkier mixture. If you’re short on time, place the eggs in a bowl of lukewarm water for a few minutes to bring them to room temperature.
- Even if you use parchment liners, brushing them with oil or cooking spray is a good idea. This will prevent the muffins from sticking and ensure they pop out of the tin without any fuss. A good non-stick pan is essential when making egg muffins. Silicone muffin pans/cups also work great here for easy release, but I recommend greasing them first.
Nutrition
*This post was originally published in September 2016 and has been updated with recipe enhancements and new photos.
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One of my favorites from Rise & Shine. Thank you for sharing it with your community. The photos are lovely!
You’re welcome, Katie! Thank you for sharing your book with me! ๐
Breakfast food is the best and I especially love egg muffins (that’s what we call these in my house!) – they’re perfect for those rushed mornings when you just need something to grab and go. I love Katie’s new book – it’s so pretty and all the recipes sound amazing!
Me too, Jessica, I love egg muffins! Katie’s book is full of great ideas!