Spinach Feta Egg Muffins are an easy, protein-packed breakfast muffin you can make ahead for meal prep. These tasty egg bites are simple and flavorful, with just a few basic ingredients. You can have a week’s worth of high protein breakfasts ready in no time. They bake up light and fluffy, thanks to the cottage cheese, and the feta adds a nice savory bite. Easy to customize and the perfect quick breakfast for busy mornings or an easy snack.
A Tasty High Protein Breakfast Muffin
Sometimes you just need a quick and easy recipe with only a few ingredients for breakfast. I know this recipe looks simple, (because it is), but it tastes good and is pretty straightforward.
Why We Love Spinach Feta Egg Muffins
- High-Protein, Low-Carb Breakfast
Each muffin has ~11 grams of protein to help you feel satisfied until lunchtime. Great for keto, low-carb, or small low calorie breakfasts. - Quick & Easy
Simply whisk, fill, and bake. Meal prep just got easier. - Meal Prep Breakfast Recipe
Bake once, eat all week. Store make-ahead egg muffins in the fridge for grab-and-go breakfasts, post-workout snacks, or quick lunches. - Flavorful & Versatile
Tangy feta, fresh spinach, and a hint of pepper add nice flavor to these savory egg bites. Add more veggies or cooked meats for more variety. - Light & Fluffy Texture
Thanks to cottage cheese, these muffins are moist, tender, and just slightly golden on top.
This recipe can be enjoyed as-is, and there are also many ways to amp these breakfast egg muffins up with spices and add-ins.
I use this as a base for my breakfast meal prepping often, and every time I switch things up a little!
Ingredients in Spinach Feta Egg Bites
• Eggs – large
• Cottage Cheese – use full-fat for extra creaminess
• Kosher Salt – adjust to taste
• Black Pepper – freshly ground
• Chopped Baby Spinach – or thawed frozen with moisture squeezed out
• Feta Cheese – crumbled, or swap with your favorite shredded cheese
Optional Add-Ins & Swaps:
• Add fresh pressed garlic, jarlic, or garlic powder.
• Chopped mushrooms, bell peppers, zucchini or cherry tomatoes.
• Diced red onion, scallions, or chives.
• Cooked, crumbled bacon or sausage (for extra protein).
• Swap cottage cheese for ricotta if desired.
• Red pepper flakes or smoked paprika add even more flavor.
How to Make Breakfast Egg Muffins
• Preheat the oven to 350℉ and grease the muffin tin with olive oil or non-stick spray. Set aside.
• Add the eggs, cottage cheese, salt, and pepper to a mixing bowl. Gently whisk together until combined.
• Sprinkle the spinach and feta into the bottom of each greased muffin tin.
• Pour the egg mixture on top, until just over half filled.
• Cook for 18-20 minutes or until the edges are beginning to brown and the top looks done.
• Allow to cool for at least 5 minutes before removing from the muffin tin.
Storage & Reheating Egg Muffins
Store make-ahead egg muffins in an airtight container in the fridge for up to 5 days, then reheat for 20–30 seconds in the microwave.
These Spinach Feta Egg Muffins have become a regular breakfast at my home for good reason:
• Meal prep breakfast muffins are quick to warm up on hectic mornings.
• They store and reheat beautifully.
• They satisfy with ~11 grams of protein, and veggies in one tasty muffin.
• You can customize with minimal effort, swap in your favorite cheeses, meats, or vegetables.
More Easy Breakfast Recipes:
Sheet Pan Pancakes
Tater Tot Breakfast Casserole
Yogurt Parfait
Instant Pot Breakfast Burritos
Air Fryer French Toast
If you try these breakfast egg bites, drop a comment with a star rating and let me know your favorite add-ins (I’m partial to diced red peppers and a dash of smoked paprika!).
They go by many names: egg muffin cups, spinach egg muffins, or high-protein breakfast muffins.
No matter what you call them, this quick breakfast recipe is great for busy mornings when you need something as you're running out the door!
Don’t forget to share this Low-carb breakfast recipes post with anyone who could use an easy, healthy breakfast solution.
Spinach Feta Egg Muffins are a tasty, easy protein packed breakfast that can be made ahead in meal prepping. Only 4 ingredients, or amp them up with add-ins!
- 6 large Eggs
- 1 cup Cottage Cheese
- ½ teaspoon Kosher Salt
- ¼ teaspoon Black Pepper
- ½ cup Chopped Baby Spinach
- ⅓ cup Crumbled Feta Cheese
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Preheat the oven to 350℉ and grease the muffin tin with olive oil or non-stick spray. Set aside.
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Add the eggs, cottage cheese, salt, and pepper to a mixing bowl. Gently beat together until combined.
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Sprinkle the spinach and feta into the bottom of each greased muffin tin.
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Pour the egg mixture on top, until just over half filled.
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Cook for 18-20 minutes or until the edges are beginning to brown and the top looks done.
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Allow to cool for at least 5 minutes before removing from the muffin tin.
Storage & Reheating
Store leftovers in an airtight container in the fridge for up to 5 days.
Best served warm. Reheat leftovers in the microwave for 20-30 seconds.
Approx. Nutrition per muffin: Calories: 122 | Protein: 11.6 g | Fat: 8.0 g | Carbohydrates: 1.8 g
Jen
I made these in a 12 opening muffin pan and doubled the recipe. The kids like different additions, so we did bacon and mushrooms, and some with just extra cheese. easy and yummy.