Egg and Spinach Muffin Cups with Feta and Sun-Dried Tomatoes
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 (keto, low carb) ready in about 30 minutes pairs large eggs, chopped fresh spinach, crumbled feta cheese 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 weekly meal plan and pairs well with a quick salad or grain on the side. 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
Instructions
- Step 1: Preheat oven to 350°F and lightly grease a 12-cup muffin tin with 1 tbsp olive oil.
- 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.
- 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.
- Step 4: Pour the egg mixture evenly into the prepared muffin cups, filling each about 3/4 full.
- Step 5: Bake for 18-20 minutes until the egg cups are set and a toothpick inserted in the center comes out clean.
- Step 6: Let cool for 5 minutes before carefully removing from the tin. Serve warm or at room temperature.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Egg and Spinach Muffin Cups with Feta and Sun-Dried Tomatoes take to make?
Total time is about 30 minutes (10 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Egg and Spinach Muffin Cups with Feta and Sun-Dried Tomatoes?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep large eggs from drying out.
Can I substitute ingredients in Egg and Spinach Muffin Cups with Feta and Sun-Dried Tomatoes?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Egg and Spinach Muffin Cups with Feta and Sun-Dried Tomatoes for a different number of people?
The recipe is written for 6 servings. Multiply each ingredient by (your serving target / 6). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Egg and Spinach Muffin Cups with Feta and Sun-Dried Tomatoes keto?
Yes — this recipe is tagged keto, low carb, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
