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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 – A perfect make-ahead breakfast full of flavor!

  • Author: Kara
  • Prep Time: 5 Minutes
  • Cook Time: 15 Minutes
  • Total Time: 20 minutes
  • Yield: 12 Egg Muffins 1x


  • 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


  1. Preheat oven to 375 degrees. Coat a 12 cup muffin pan with cooking spray.
  2. In medium bowl, mix eggs, egg whites, spinach, Italian seasoning, salt and pepper until blended.
  3. Pour egg mixture into prepared muffin cups. Fill each cup about 3/4 of the way.
  4. Sprinkle sun-dried tomatoes and feta cheese over egg mixture.
  5. Bake for 15-18 minutes.
  6. Cool in pan for 5 minutes. Slide small spatula or butter knife around edges of each egg cup to loosen sides.
  7. 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,

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