Last updated on February 4, 2026

A Cozy Start

Have you ever opened the fridge at 7 a.m., craving something warm and satisfying but staring down a lonely tub of feta and a bag of spinach? I once tried to flip an egg in a hurry and ended up with a scrambled kitchen floor — so I moved to muffin tins and never looked back. If you’re a beginner who worries about curdled eggs or sticking pans, this recipe is one of those small wins that make mornings calm again. If you enjoy a baked-feta spin on things, you might also like my go-to inspiration for oven-style egg dishes: baked feta eggs.

A Quick Look at This Spinach Feta Egg Cups Recipe

These Spinach Feta Egg Cups are a protein-forward, veggie-packed mini-meal that’s perfect for breakfasts, lunches, or easy snacks. Eggs and Greek yogurt supply a solid dose of protein, while fresh spinach brings vitamins A, C, K, and folate plus fiber to balance the dish. The crumbled feta adds calcium and a bright, salty flavor without adding sugar — this recipe is naturally wholesome and low in added sugars. Because they freeze and reheat well, they’re a great fit for meal prep and for anyone trying to balance convenient eating with nutritious choices.

Ingredients You’ll Need for Spinach Feta Egg Cups

Below I break down the ingredients into what’s essential, what’s optional, and practical substitutions or shortcuts to keep things simple when you’re short on time.

Essentials

1.5 cups chopped fresh spinach (packed lightly)
9 large eggs
1/2 cup Greek yogurt (plain, full-fat or low-fat based on preference)
1/2 cup crumbled feta (plus an extra 1/4 cup for sprinkling on top)
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon dried oregano
1/4 teaspoon salt (adjust to taste)
1/4 teaspoon black pepper
Olive oil (for greasing the muffin tin; about 1–2 teaspoons)

These measurements make about 9 egg cups depending on your muffin tin size. I usually use a silicone tin because it makes removal easier, but a well-greased metal tin works fine too.

Optional add-ons

Sun-dried tomatoes, julienne sliced (2–3 small strips per cup) — adds umami and chew
Fresh cherry tomatoes, halved (1 half per cup) — for freshness and pop
Fresh herbs like dill, thyme, or basil (1–2 teaspoons finely chopped) — brightens the flavor
A small handful of shredded low-fat cheddar or mozzarella (if you want more melty cheese)
Red pepper flakes for a touch of heat
Sautéed onions or mushrooms (finely chopped) for more savory depth

I like adding sun-dried tomatoes to half the batch and leaving the other half classic spinach and feta so there’s variety in the week.

Substitutions and shortcuts

Greek yogurt substitute: sour cream or cottage cheese thinned with a little milk will work in a pinch, but you’ll lose a bit of the extra protein.
Feta substitute: goat cheese is a lovely swap for a milder tang; reduced-fat ricotta can work for a creamier texture.
Fresh spinach substitute: use frozen, thawed, squeezed dry, and chopped (about 1 cup thawed to replace 1.5 cups fresh). This is a great shortcut when fresh isn’t available.
Dairy-free option: use a plant-based plain yogurt and a dairy-free cheese alternative; texture and flavor will change, but it’s doable.
Egg-free / vegan option: try a chickpea-flour-based "frittata" cup (batter made from chickpea flour, water, a pinch of baking powder, and seasonings), though this is a different technique and will change the nutrition profile.
Time-savers: buy pre-chopped spinach or use a food processor to chop fresh spinach quickly. Purchase pre-crumbled feta to skip measuring.

All these swaps keep the basic nutrition focus while accommodating dietary needs or what’s in your pantry.

How to Make Spinach Feta Egg Cups Step-by-Step

I keep this straightforward so anyone — even someone new to baking eggs — can feel confident. Here’s how I make them while preserving nutrients and maximizing flavor.

Preheat the oven to 350°F (175°C). This moderate temperature helps cook eggs evenly without getting rubbery.
Grease your muffin tin. I brush a silicone muffin tin with a little olive oil; silicone helps prevent sticking and makes removal easy. If you’re using a metal tin, be generous with oil or use nonstick spray.
Divide the chopped spinach among the muffin cups. Put about a tablespoon or so in the bottom of each cup; it will wilt as the eggs bake and create a nice green base.
Whisk the wet ingredients and seasonings. In a large bowl, crack the 9 eggs and add 1/2 cup Greek yogurt. Whisk until smooth and slightly frothy — this makes the cups lighter. Add 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon dried oregano, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Stir in 1/4 cup crumbled feta into the egg mix (reserve the extra 1/4 cup for topping).
Pour the egg mixture evenly into the muffin cups. Fill to about 3/4 full; eggs puff slightly while baking.
Top each cup. Sprinkle the remaining feta over each one. If using sun-dried or fresh cherry tomatoes, place 2–3 slivers or one half tomato on top of each and gently press them in so they stay put as the egg sets.
Bake for 25–28 minutes, or until the centers are set and a knife inserted comes out clean. I like to broil for 1–2 minutes at the end to get golden tops — watch carefully to avoid browning too much.
Let cool a few minutes, then run a knife around the edges to help the cups release. Transfer to a wire rack or plate and enjoy warm. They firm further as they cool.

Nutrient-preserving tips:

Don’t overbake. Overcooking eggs can make them dry and reduce the appeal of delicate nutrients. Remove them as soon as they’re set.
Use fresh spinach and avoid excessive high heat; delicate vitamins in spinach are better preserved with shorter cook times and moderate heat.
When using frozen spinach, squeeze out excess water to prevent the cups from becoming too watery and to concentrate the nutrients.

For another oven-baked egg approach and extra inspiration, I sometimes glance at a trusty baked feta eggs guide to switch up flavors and techniques: baked feta eggs guide.

Storage and reheating:

Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Freeze in single layers on a baking sheet, then transfer to a freezer bag for up to 2 months. Reheat from frozen in a 350°F oven for 10–15 minutes or microwave until warm (start with 60–90 seconds and adjust).
Reheat tips: Cover with a damp paper towel in the microwave to keep moisture in. For best texture, reheat in the oven to maintain a gentle crisp on top.

Batch cooking idea:
Make double and freeze half for busy weeks. I label containers with the date and number of pieces so it’s easy to grab breakfast on the go.

Common Mistakes to Avoid

Even simple recipes have traps that turn a good batch into a soggy or rubbery one. I’ll name the usual suspects and how to steer clear.

Mistake 1: Overfilling the muffin cups

Filling the cups too full leads to messy overflow or muffins that don’t cook evenly. Leave about a quarter inch of headspace so the eggs can expand without spilling.

Mistake 2: Overbaking until dry

Eggs keep cooking after you pull them from the oven. Remove the cups when they’re set but still slightly jiggly in the middle; residual heat will finish them. Overbaked eggs lose moisture and become rubbery.

Mistake 3: Not draining spinach or sun-dried tomatoes

If you use frozen spinach and don’t squeeze it dry, or use oil-packed sun-dried tomatoes without blotting excess oil, the mixture gets watery and the texture suffers. Squeeze or pat dry to avoid sogginess.

Serving Suggestions for Spinach Feta Egg Cups

These mini frittatas are flexible — they slide into many eating occasions. Below are three easy ways I like to serve them so meals feel balanced and satisfying.

Breakfast bowl pairing

Place two egg cups on a bowl of mixed greens, add sliced avocado, a spoonful of salsa, and a sprinkle of seeds (pumpkin or chia) for healthy fats and extra fiber. It’s a light but filling breakfast that takes minutes to assemble.

Light lunch or picnic

Pair 2–3 egg cups with a small grain salad (quinoa or farro), cucumber slices, and a lemony yogurt dressing. The feta and spinach bring enough salt and brightness that you don’t need much else.

Meal prep & snack box

Create a protein-packed snack box with 1–2 egg cups, carrot sticks, a handful of cherry tomatoes, and a piece of fruit. These are especially good for mid-afternoon hunger or post-workout fuel.

Conclusion

I love how Spinach Feta Egg Cups feel both simple and a little indulgent: fluffy eggs, tangy feta, and bright spinach in an easy handheld form. They support a healthy lifestyle by offering protein, vegetables, and convenience — and you can adapt them to allergies, calories, or flavor preferences without stress. If you’d like another take or a printable version to tuck in your recipe file, I also appreciate the clear write-up of Spinach Feta Egg Cups – Perchance to Cook. Try making a batch this weekend and see how much smoother weekday mornings can feel — and then tell me which variation became your favorite.

FAQs About Spinach Feta Egg Cups

Q1: How long do Spinach Feta Egg Cups keep in the fridge?
A1: Spinach Feta Egg Cups will stay fresh in an airtight container for up to 4 days. I recommend reheating gently in the oven or microwave and using them within that window for best texture and safety.

Q2: Can I freeze Spinach Feta Egg Cups and how do I reheat them?
A2: Yes — freeze cooled egg cups on a baking sheet until firm, then transfer to a freezer bag for up to 2 months. Reheat from frozen in a 350°F oven for 10–15 minutes or microwave on medium power starting at 60–90 seconds, adding time as needed.

Q3: Are Spinach Feta Egg Cups suitable for meal prep?
A3: Absolutely. They’re one of my favorite meal-prep items because they portion easily, reheat well, and pair with a variety of sides for balanced meals throughout the week.

Q4: Can I make Spinach Feta Egg Cups without dairy?
A4: You can swap Greek yogurt for a plain plant-based yogurt and use dairy-free feta alternatives. The texture and flavor will change, but they remain a convenient, protein-focused option for those avoiding dairy.

Q5: What’s the best muffin tin to use for Spinach Feta Egg Cups?
A5: I prefer a silicone muffin tin because the cups pop out cleanly and it’s easy to wash. A well-greased metal tin also works; just run a small knife around each cup after cooling to release them without tearing.

Spinach Feta Egg Cups

A Cozy Start

A Quick Look at This Spinach Feta Egg Cups Recipe