Savory Egg Cups with Spinach and Feta

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Creamy egg cups baked with fresh spinach and briny feta, perfect for a protein-packed breakfast. This american-inspired keto (high protein) ready in about 30 minutes pairs large eggs, packed fresh spinach, crumbled feta cheese for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 180 calories and feeds 4, 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.

★ 4.2 (9 ratings) Prep: 10 min Cook: 20 min Serves 4 American cuisine 180 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat oven to 375°F (190°C). Grease 4 muffin cups with 1 teaspoon unsalted butter.
  2. Step 2: Whisk 4 large eggs in a bowl with 1/4 teaspoon sea salt and 1/8 teaspoon black pepper until smooth.
  3. Step 3: Stir 1 cup packed fresh spinach and 1/4 cup crumbled feta into the egg mixture until evenly distributed.
  4. Step 4: Pour the mixture evenly into the greased muffin cups. Bake for 18-20 minutes, until the edges are golden and the centers are set.

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Frequently asked questions

How long does Savory Egg Cups with Spinach and Feta 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 Savory Egg Cups with Spinach and Feta?

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 Savory Egg Cups with Spinach and Feta?

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 Savory Egg Cups with Spinach and Feta for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). 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 Savory Egg Cups with Spinach and Feta high protein?

Yes — this recipe is tagged high protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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