Spinach Feta Egg Cups

These spinach feta egg cups are satisfying, flavorful, low carb egg bites that make for a wonderful high protein breakfast or grab-and-go snack. They are simple to make and come together in less than 30 minutes.

We love that these spinach egg bites are low carb and high protein because that combination keeps us full and satisfied, which is always great. The feta adds a nice salty flavor, while the spinach adds vitamins and iron. These egg muffins also taste great with sun dried tomatoes added to them, but that is totally optional.

If you love recipes that sneak spinach into them, try our baked turkey spinach meatballs, strawberry avocado spinach smoothie, or our Gluten-free spinach bacon quiche.

What makes this recipe great

• You only need a handful of real food ingredients to make it.
• These egg bites are naturally low carb, Keto, Gluten-free, and Grain-free.
• They are simple to make and can be made in less than 30 minutes.
• They make for wonderful breakfast or snack meal-prep.
• These satisfying egg muffins are high in protein, which help keep you full.

Recipe ingredients

• Eggs– use any large eggs of your choice. We like using organic eggs here.
• Spinach– fresh spinach works best for this recipe. You can easily chop it yourself.
• Feta cheese– crumbled feta is satisfying here and adds a salty taste to the egg muffins.
• Dried oregano– this is a great seasoning that helps flavor the egg bites.
• Onion powder and garlic powder– these also flavor the egg bites in an simple fast way.
• Greek yogurt– this adds protein and creaminess to the bites.

See recipe card below for a full list of ingredients and measurements.

Additions/ Substitutions

• Adding sun-dried tomatoes works really well with the feta and spinach flavors here. Just a few julienned slices go a long way.
• Adding fresh cherry tomatoes, slice them in half and add one or two halves to each muffin prior to baking.
• Instead of feta, you can use crumbled goat cheese, or even shredded swiss or cheddar.
• Instead of dried oregano, you can use dried basil.

Step by step instructions

Step 1

Step 1: Mix the eggs in a large bowl.

Step 2

Step 2: Add the seasoning, 1/2 cup greek yogurt and 1/4 cup of feta to the egg mixture.

Step 3

Step 3: Add the chopped spinach to each muffin tin.

Step 4

Step 4: Add the egg mixture to each muffin tin, along with the rest of the feta.

Optional– add sun-dried tomatoes if you want! We like 2-3 slices to half of the muffin tins.

Step 5

Step 5: Bake! We like to broil these for 1-2 minutes at the end to crisp the tops up.

Expert tips

• Use a silicone muffin mold to ensure the egg muffins don’t stick to the muffin tin.
• Grease the muffin mold with a spray olive oil before adding the egg bite mixture to them.
• Don’t add too much feta! It can make the recipe too salty. The amount in this recipe is just right to taste the feta, but not have too much salt.

Recipe FAQs

Each egg cup has 7 grams of protein. We usually eat 3 for breakfast, which is 21 grams!

Store in an airtight container in the fridge for 3-4 days.

Yes! Once you bake these egg cups, let them cool completely. Freeze them in an airtight container for up to 2 months. Defrost in the refrigerator overnight and then reheat using the microwave.