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 – 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 am currently on maternity leave and this recipe is perfect for keeping in the fridge to grab for a quick healthy meal! Thank you for posting it

  2. Do you have Fitness Pal..if so, just add to the recipe section and it will do the work for you. Hope this helps.

  3. Can Inskop the egg whites and use whole eggs instead? If so, how many total eggs then?

  4. I have the same question! Can I use whole eggs instead?
    Also, I know they are suppose to shrink up a little after baking but is there any way of preventing this from happening?

  5. For those asking about using whole eggs, just break whole eggs into your measuring cup until you have 3/4 cup then add 4 more. Done!

  6. Hello these are delicious I made the. For hubby as we are doing 5&2 and he grabs breaky before I’m up in the morning
    My only problem is they stick,every time even with a new muffin pan. I use spray oil and have tried using bacon on the bottom for his extra calories day but the egg went under and still sticks. Any suggestions?

  7. This recipe is a keeper! I did whole eggs (I just did 7 total because that’s what I have used in the past for other muffin tin quiche recipes – 8 probably would have been better but 7 got the job done). Just the smell when they came out of the oven instantly had me drooling! My husband & I love them!

    For those that have problems with the quiche sticking to the pan – I found parchment baking liners a few months ago at my grocery store (Ralphs but I am sure other big stores have them too) – what a game changer for muffin tin quiches!

  8. This recipe was the perfect way to get my kids to eat more veg before they have even left the house. They wouldn’t ordinarily each spinach, but it’s nice and subtle in this recipe. Thank you so much for the idea.

  9. This recipe is amazing! Finally a good way to make my kids eat healthy and actually enjoy it! I am looking forward to trying more of your recipies!

  10. Silicone baking cups/ muffin pan , with a quick no stick spray should solve your problem !
    Found just about anywhere !