Spinach, Feta, and Sun Dried Tomato Egg Muffins

Spinach, feta, and sun-dried tomato egg muffins have completely transformed my busy mornings into something manageable and delicious! These little savory muffins are packed with protein from eggs, tangy feta cheese, sweet sun-dried tomatoes, and nutritious spinach all baked into perfect grab and go portions.

Why You’ll Love This Recipe

• Packed with protein to keep you full all morning long
• The Mediterranean flavors make breakfast feel special, not routine
• Make a dozen at once and breakfast is done for the week
• Kids actually eat vegetables without complaining when they’re baked into these
• They’re just as good cold as they are warm – perfect for busy mornings

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Ingredients You’ll Need

• 10 large eggs
• ¼ cup milk (whole milk makes them extra fluffy)
• 2 cups fresh spinach, roughly chopped
• ¾ cup crumbled feta cheese
• ½ cup sun-dried tomatoes, chopped (the oil-packed kind have the best flavor)
• ¼ cup diced onion (yellow or red both work beautifully)
• 2 cloves garlic, minced
• ½ teaspoon dried oregano
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• Cooking spray or olive oil for greasing

Why These Ingredients Work

Eggs are the foundation here – they create that fluffy, satisfying texture that holds everything together. The milk makes them lighter and more tender instead of rubbery.

Fresh spinach adds nutrition and that gorgeous green color, plus it wilts down so you’re getting more greens than you think.

Feta cheese brings a wonderful salty, tangy flavor that pairs perfectly with eggs – it’s much more interesting than regular cheddar. Those sun-dried tomatoes are the secret ingredient that makes these special – they add sweet, concentrated tomato flavor and little bursts of Mediterranean sunshine in every bite.

The garlic and oregano tie it all together with classic flavors that remind me of a Greek omelet my grandmother used to make.

Essential Tools and Equipment

• 12-cup muffin tin
• Large mixing bowl
• Whisk or fork
• Measuring cups and spoons
• Sharp knife and cutting board
• Cooking spray or paper muffin liners

Step-by-Step Instructions

Step 1: Preheat and Prep Your Pan

Preheat your oven to 350°F and position a rack in the center. Generously spray your muffin tin with cooking spray, making sure to get the sides as well as the bottoms.

Step 2: Whisk Together Your Eggs

In your large bowl, crack all ten eggs and add the milk, salt, and pepper. Whisk everything together really well – you want it completely combined with no streaks of egg white visible. I like to whisk for a good 30 seconds to incorporate some air, which makes the muffins fluffier.

Step 3: Prepare Your Vegetables

Roughly chop your spinach into bite-sized pieces – you don’t want huge leaves but you also don’t need to mince it. Chop the sun-dried tomatoes into small pieces (I usually cut each one into about 4-6 pieces). If they’re the oil-packed kind, I don’t bother patting them dry – that flavorful oil adds richness to the muffins.

Dice your onion finely and mince the garlic. If you’re using frozen spinach, make sure to squeeze out as much water as possible or your muffins will be watery.

Step 4: Combine Everything

Add the spinach, feta, sun-dried tomatoes, onion, garlic, and oregano to your egg mixture. Fold everything together gently with a spatula or spoon. The spinach will seem like a lot at first, but it wilts down in the oven. Make sure the feta and vegetables are evenly distributed – you want every muffin to have a good mix of all the ingredients.

Step 5: Fill the Muffin Cups

Using a ladle or measuring cup, carefully pour the egg mixture into your prepared muffin cups, filling each one about three-quarters full. They’ll puff up slightly as they bake but won’t overflow if you leave that little bit of room at the top.

Step 6: Bake Until Golden and Set

Bake for 20-25 minutes until the muffins are set in the center and lightly golden on top. They should puff up beautifully and the edges will pull away slightly from the pan.

Step 7: Cool and Store

Let the muffins cool in the pan for about 5 minutes – this makes them easier to remove without breaking. Then run a butter knife around the edges of each muffin and gently lift them out. They’ll deflate slightly as they cool, and that’s completely normal.

You Must Know

The most common mistake is not greasing the muffin tin well enough. Even with nonstick pans, you really need a good coating of spray or these will stick. Also, resist the urge to overfill the cups – three-quarters full is perfect.

Personal Secret: I always make a double batch and freeze half. Sunday afternoon, I’ll have two muffin tins going at once, and it barely takes any extra time since I’m already measuring and mixing.

Pro Tips & Cooking Hacks

• Use a measuring cup with a pour spout to fill muffin cups – much easier than a ladle
• Pat the sun-dried tomatoes dry if they’re very oily to prevent greasy muffins
• Add a pinch of red pepper flakes for a gentle kick of heat
• Silicone muffin cups make removal even easier and are reusable
• Let your eggs come to room temperature before whisking for fluffier results
• Chop all vegetables roughly the same size so they distribute evenly
• Freeze individual muffins in a freezer bag for up to 3 months
• Reheat from frozen in the microwave for 60-90 seconds

Flavor Variations & Suggestions

These muffins are wonderfully versatile! For a Southwest version, swap the feta for pepper jack cheese, use bell peppers instead of sun-dried tomatoes, and add some corn and a pinch of cumin.

My husband loves when I make an Italian version with mozzarella, diced tomatoes, and fresh basil. You can make them meaty by adding cooked crumbled sausage or diced ham.

For a Greek-inspired twist, add kalamata olives and a sprinkle of dill. Mushroom and Swiss is another family favorite – just sauté the mushrooms first to remove excess moisture.

In the summer when my garden is overflowing, I love adding fresh herbs like basil, parsley, or chives. The base recipe is forgiving and welcomes whatever vegetables you have on hand.

Make-Ahead Options

This is where these muffins really shine! Bake them on Sunday and store in the refrigerator for easy breakfasts all week long – they’ll keep beautifully for 5-7 days in an airtight container.

For longer storage, let them cool completely, then wrap each muffin individually in plastic wrap and store them all in a freezer bag. They’ll keep frozen for up to 3 months. To reheat from the fridge, microwave for 30-45 seconds.

From frozen, microwave for 60-90 seconds, or thaw overnight in the fridge and then reheat.

You can also reheat them in a 300°F oven for about 10 minutes if you’re heating several at once. Some people even eat them cold straight from the fridge, which works great for a protein-packed snack!

What to Serve With Spinach, Feta, and Sun-Dried Tomato Egg Muffins

These muffins are satisfying enough to eat on their own, but they’re also wonderful as part of a bigger breakfast spread. I love serving them with fresh fruit – berries, melon, or sliced oranges add a nice sweet contrast to the savory muffins.

A piece of whole grain toast with avocado makes it even more filling. For weekend brunch, I’ll arrange them on a platter with some cherry tomatoes, cucumber slices, and olives for a Mediterranean-inspired board.

They’re also delicious alongside a simple green salad for lunch. And of course, they’re perfect with your morning coffee or tea – I’m partial to a hot cup of Earl Grey with mine.

Allergy Information

Contains: Eggs, dairy (milk and feta cheese)

For dairy-free: Skip the milk and use water or unsweetened almond milk instead, and omit the feta cheese or use a dairy-free feta alternative. The muffins will be slightly less rich but still delicious.

For egg allergies, unfortunately, these really can’t be made without eggs as they’re the main ingredient. However, you could try a chickpea flour frittata muffin as an alternative.

This recipe is naturally gluten-free and nut-free, making it great for many dietary restrictions.

Storage & Reheating

Store cooled muffins in an airtight container in the refrigerator for up to one week. Stack them carefully with parchment paper between layers if you need to stack them.

For freezing, wrap each muffin individually in plastic wrap, then store all wrapped muffins in a freezer bag with the air pressed out. Label with the date – they’ll keep for 3 months. To reheat refrigerated muffins, microwave for 30-45 seconds until warmed through.

For frozen muffins, either thaw overnight in the fridge and then reheat, or microwave from frozen for 60-90 seconds. You can also reheat multiple muffins in a 300°F oven for about 10 minutes. They’re perfectly fine to eat cold too – I often grab one straight from the fridge when I’m running really late!

Questions I Get Asked A Lot

Can I use a different type of cheese?

Absolutely! Feta is traditional and adds that wonderful tangy flavor, but you can use any cheese you love. Goat cheese makes them extra creamy and fancy. Cheddar adds a sharper flavor – I recommend sharp white cheddar. Gruyere or Swiss make them more elegant. Pepper jack adds a nice kick of heat. You can even use a combination of cheeses! Just stick with about ¾ cup total cheese to keep the proportions right.

My egg muffins turned out rubbery – what happened?

Rubbery egg muffins usually mean they were overbaked. Eggs continue cooking even after you take them out of the oven, so pull them out when they’re just set – they should still have a tiny bit of jiggle in the very center. Another culprit can be baking at too high a temperature. Make sure your oven is actually at 350°F (oven thermometers are cheap and really helpful!). Finally, adding the milk helps keep them tender, so don’t skip that.

Do I really need to squeeze the water out of frozen spinach?

Yes, this step is really important! Frozen spinach holds a surprising amount of water, and if you don’t squeeze it out, that water will release into your muffins as they bake, making them watery and soggy instead of fluffy and firm. I put the thawed spinach in a clean kitchen towel and twist it over the sink, squeezing until no more water comes out. It makes a huge difference in the final texture.

Can I make these in a mini muffin pan for bite-sized portions?

You certainly can! Mini muffins are perfect for kids or for parties. You’ll get about 24 mini muffins from this recipe, and they’ll only need to bake for about 12-15 minutes. Keep an eye on them and test with a toothpick – they’re done when the toothpick comes out clean. Mini muffins are also great for portion control if you’re watching your intake.

Why did my muffins sink after baking?

A little deflation is totally normal – eggs puff up beautifully in the oven and then settle as they cool. However, if they sink dramatically, it might mean they weren’t fully cooked in the center.

💬 Tried this recipe? Leave a comment and rating below! I’d love to know what variations you tried and whether your family loved them as much as mine does. Did you make them for meal prep or a special brunch?