Spinach-Feta Egg Muffins

By AislePrompt Editorial · Published 2026-04-17 · Updated 2026-04-17

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

Portable, protein-packed muffins made with eggs, fresh spinach, and tangy feta for a satisfying breakfast. This Mediterranean-inspired recipe (high-protein, low-carb), ready in about 32 minutes, combines large eggs, fresh spinach, feta cheese into a breakfast that fuels the morning without the midday crash — make-ahead-friendly and balanced enough to anchor the first meal of the day. Each serving lands at about 90 calories and feeds 6, so it sits comfortably in a weekly breakfast rotation alongside fruit, yogurt, or coffee. 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.

Prep: 10 min Cook: 22 min Serves 6 Mediterranean cuisine 90 cal/serving

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Ingredients

6 large eggs
1 cup packed fresh spinach
1/4 cup crumbled feta cheese
1 teaspoon unsalted butter
1/4 teaspoon salt
1/8 teaspoon black pepper

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Instructions

Step 1: Preheat oven to 350°F (175°C). Grease a 6-cup muffin tin with 1 teaspoon unsalted butter.
Step 2: Whisk 6 large eggs in a bowl with 1/4 teaspoon salt and 1/8 teaspoon black pepper.
Step 3: Stir 1 cup packed fresh spinach and 1/4 cup crumbled feta cheese into the egg mixture until evenly distributed.
Step 4: Pour the mixture into the prepared muffin tin, filling each cup about 3/4 full.
Step 5: Bake for 22 minutes until the edges are golden and the centers are set when gently pressed. Let cool for 5 minutes before removing from the tin.