Egg and Spinach Muffin Cups with Feta and Sun-Dried Tomatoes

By AislePrompt Editorial · Published 2026-06-18 · Updated 2026-06-18

Baked egg cups packed with fresh spinach, tangy feta cheese, and sun-dried tomatoes for a grab-and-go keto breakfast or snack. This Mediterranean-inspired keto recipe (low carb), ready in about 30 minutes, pairs large eggs, fresh spinach, sun-dried tomatoes for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 150 calories and feeds 6, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 8 large eggs
• 2 cups, chopped fresh spinach
• 1/3 cup, chopped (oil-packed, drained) sun-dried tomatoes
• 1/2 cup, crumbled feta cheese
• 1/4 cup heavy cream
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp, for greasing muffin tin olive oil

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Instructions

1. Step 1: Preheat oven to 350°F and lightly grease a 12-cup muffin tin with 1 tbsp olive oil.
2. Step 2: In a large bowl, whisk together 8 large eggs, 1/4 cup heavy cream, 1/2 tsp salt, and 1/4 tsp black pepper until smooth and slightly frothy.
3. Step 3: Stir in 2 cups chopped fresh spinach, 1/3 cup chopped sun-dried tomatoes, and 1/2 cup crumbled feta cheese until evenly combined.
4. Step 4: Pour the egg mixture evenly into the prepared muffin cups, filling each about 3/4 full.
5. Step 5: Bake for 18-20 minutes until the egg cups are set and a toothpick inserted in the center comes out clean.
6. Step 6: Let cool for 5 minutes before carefully removing from the tin. Serve warm or at room temperature.