Spinach, Feta and Sun-Dried Tomato Egg Muffin Cups

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Spinach, Feta and Sun-Dried Tomato Egg Muffin Cups – A perfect make-ahead breakfast full of flavor!

Spinach, Feta and Sun-Dried Tomato Egg Muffin Cups

Every few weeks Connor and I sneak out of the house early in the morning and head to Starbucks for a little mother son date together.  I order the white mocha and we share a spinach and feta egg white wrap.  It’s my favorite breakfast sandwich on their menu and I could seriously eat one every day for breakfast and be really happy.

The combination of sun-dried tomatoes and feta cheese is what makes the breakfast wrap delicious so I decided to make my own egg muffin cups at home with everything the Starbucks wrap has minus the wrap.  I needed something that was easy to make and I wanted something that I could make ahead of time.  This recipe is awesome because I can make a dozen Spinach, Feta and Sun-Dried Tomato Egg Muffin Cups at a time and have them for the week.

Spinach, Feta and Sun-Dried Tomato Egg Muffin Cups

Make breakfast less stressful thanks to these delicious egg muffin cups.  I love when I can prep my meals ahead of time because I’m less likely to snack on unhealthy foods.  After my morning coffee, I can quickly heat up an egg muffin cup for breakfast in less than 30 seconds.

Spinach, Feta and Sun-Dried Tomato Egg Muffin Cups

Well, now I can eat one everyday because I’ve started making something very similar at home.  These egg cups are loaded with lots of spinach and topped with chopped sun-dried tomatoes and feta cheese.  Yum!  I think I could eat spinach, feta, and sun-dried tomatoes on everything.

Spinach, Feta and Sun-Dried Tomato Egg Muffin Cups 3

Isn’t your mouth watering just looking at these pictures?!

And guess what?  There are only 50 calories in each egg cup.  How awesome is that?  I usually eat two for breakfast so that’s an easy and healthy meal.

Spinach, Feta and Sun-Dried Tomato Egg Muffin Cups

Spinach, Feta and Sun-Dried Tomato Egg Muffin Cups

Spinach, Feta and Sun-Dried Tomato Egg Muffin Cups – A perfect make-ahead breakfast full of flavor!
4.72 from 7 votes
Prep Time 5 minutes
Cook Time 15 minutes
Servings 12 Egg Muffins


  • 4 eggs
  • 3/4 cup egg whites
  • 1/2 cup sun-dried tomatoes drained and chopped
  • 2 cups spinach chopped
  • 1/4 cup feta cheese crumbled
  • 1 teaspoon Italian seasoning
  • salt and pepper to taste
  • cooking spray


  • Preheat oven to 375 degrees. Coat a 12 cup muffin pan with cooking spray.
  • In medium bowl, mix eggs, egg whites, spinach, Italian seasoning, salt and pepper until blended.
  • Pour egg mixture into prepared muffin cups. Fill each cup about 3/4 of the way.
  • Sprinkle sun-dried tomatoes and feta cheese over egg mixture.
  • Bake for 15-18 minutes.
  • Cool in pan for 5 minutes. Slide small spatula or butter knife around edges of each egg cup to loosen sides.
  • Lift each egg muffin cup out of muffin pan and Enjoy!
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  1. I’m the worst cook/baker ever but these turned out great on the first try! I felt like I added too much spinach so I topped them with some extra egg whites once they were in the muffin tin and I think it was a good call. Will definitely make again!

  2. I made these a few days ago. Absolutely yummy. This is just like a pizza without a crust, and for those of us that are gluten intolerant, this is a wonderful treat. I’m making a double batch today and am going to add in mushrooms to one batch. Thanks so much for posting.

  3. Wow! I’ve recently placed myself on a low sodium diet. In my search for new recipe ideas, I came across your recipe. Only two bites in and already I felt an urgency to write a review. These are absolutely delicious! I followed recipe to a T, minus thesalt and pepper and they turned out wonderful. I will definitely be making these again. Thanks for an easy, healthy and very tasty low sodium meal option.

  4. My new go-to breakfast! So easy, and delicious. They reheat well, so great option for meal prep.

  5. Hi I haven’t tried these yet but are looking for something to bring to breakfast at the airport since I cannot eat gluten and need something good before my flight. I was wondering if you have frozen these as I would like to make them ahead of time?

  6. Hi! Making these today. I can’t find the nutrition information. Do you have it? Thank you.

  7. these are amazing! I did not get 12 cups but maybe overfilled a little. they were so good! thank you,

  8. This was excellent 👍!!! I added a little cooked bacon to the sun dried tomato for a heartier version. I also added an extra egg with egg white and it was just about right. Thank you!

  9. 5 stars
    I loved these! Followed recipe exactly and they came out perfect. My egg muffins tend to stick to the muffin pan, even in a silicon one, so instead of spraying the muffin tin, this time I used my fingers and coated each cup with some ghee. My muffin tin is newer and nonstick so that probably also helped. They fell right out. Reheated nicely as well.