Name: Spinach Feta Egg Cups
Prep time: 10 min
Cook time: 28 min
Total time: 38 min
Ingredients: 1.5 cups chopped fresh spinach (packed lightly) (Wash well and spin or pat dry to avoid adding extra water.); 9 large eggs (Use fresh eggs for the best texture.); 1/2 cup Greek yogurt (plain; full-fat or low-fat) (Check labels for gluten-free certification.); 1/2 cup crumbled feta (Adds saltiness; check for gluten-free certification.); 1/2 teaspoon garlic powder (A convenient way to add garlic flavor.); 1/2 teaspoon onion powder (Use certified gluten-free if buying in bulk.); 1/2 teaspoon dried oregano (Keeps well and flavors the batch.); 1/4 teaspoon salt (Adjust to taste after baking.); 1/4 teaspoon black pepper (Freshly ground adds brightness.); 1-2 teaspoons olive oil (For greasing the muffin tin.); sun-dried tomatoes (chopped) (Look for those packed in oil without added glazes.); cherry tomatoes (halved) (No gluten concern.); sliced olives (Add a briny pop.); chopped bell pepper (Adds sweetness and crunch.); fresh chives or parsley (For a bright finish.); crumbled cooked turkey sausage (gluten-free) (Choose certified gluten-free options.); gluten-free red pepper flakes or smoked paprika (For heat.)

Why this recipe matters for gluten-free cooks

I know how reassuring it feels to sit down to a meal that’s both simple and safe—especially when you’re avoiding gluten for health or comfort. I developed these Spinach Feta Egg Cups because they deliver on dependable digestion-friendly ingredients, straightforward preparation, and reliable flavor without the worry of hidden gluten. If you enjoy batch-cooking breakfasts or easy protein-packed snacks, I think you’ll like these; and if you cook larger breakfasts sometimes, you might also enjoy my recipe for a high-protein spinach artichoke chicken casserole that follows the same gluten-free principles.

A Quick Look at This Spinach Feta Egg Cups Recipe

These Spinach Feta Egg Cups are a naturally gluten-free, protein-forward option that’s great for breakfast, lunch, or an on-the-go snack. Eggs and Greek yogurt provide sustained protein and creaminess, while fresh spinach adds vitamins and a bit of fiber. The savory tang of crumbled feta and dried oregano gives clear, bright flavor without complicated sauces or hidden gluten. Because the ingredients are common and mostly whole foods, it’s easy to choose certified gluten-free brands where needed and to adapt this for meal prep or family-friendly weekday cooking.

Ingredients You’ll Need for Spinach Feta Egg Cups

Below I expand on the recipe ingredients so you know why each one is used and what to watch for when buying gluten-free products.

Essentials

1.5 cups chopped fresh spinach (packed lightly)
- Fresh spinach wilts down during baking and gives a fresh green flavor plus vitamins A and K. Wash well and spin or pat dry to avoid adding extra water to the egg mixture.
9 large eggs
- Eggs are the protein base and set into the cup shape in the oven. Use fresh eggs for the best texture.
1/2 cup Greek yogurt (plain; full-fat or low-fat based on preference)
- Greek yogurt adds creaminess and helps the baked cups stay moist. Check labels; plain yogurts are typically gluten-free, but flavored or pre-seasoned products can sometimes carry cross-contact risks.
1/2 cup crumbled feta (plus an extra 1/4 cup for sprinkling on top)
- Feta contributes saltiness and a tangy finish. Most plain cheeses are naturally gluten-free, but always check for stabilizers or flavorings that could introduce gluten.
1/2 teaspoon garlic powder
- An easy way to add garlic flavor without fresh cloves.
1/2 teaspoon onion powder
- Adds savory depth—use certified gluten-free if you’re buying bulk or branded seasoning blends.
1/2 teaspoon dried oregano
- Dried herbs flavor the whole batch and keep well.
1/4 teaspoon salt (adjust to taste)
- Start with this amount and tweak after baking if you like.
1/4 teaspoon black pepper
- Freshly ground adds a little brightness.
Olive oil (for greasing the muffin tin; about 1–2 teaspoons)
- Use a neutral, food-safe oil to prevent sticking. Greasing helps the egg cups release cleanly.

All of the above ingredients are naturally gluten-free, but as with any gluten-free cooking, I recommend checking labels for “gluten-free” certification when buying processed or packaged items like spice blends, yogurt brands, or crumbled cheeses.

Optional Add-ons

These extras keep the recipe gluten-free while adding flavor or texture. Use them freely as long as each packaged item is certified gluten-free.

Sun-dried tomatoes (chopped) — look for those packed in oil without added glazes that might contain gluten.
Cherry tomatoes (halved) — fresh and juicy; no gluten concern.
Sliced olives — add a briny pop.
Chopped bell pepper — adds sweetness and crunch.
Fresh chives or parsley — for a bright finish.
Crumbled cooked turkey sausage (gluten-free) — if you want extra savory protein, choose certified gluten-free sausage options.
A sprinkle of gluten-free red pepper flakes or smoked paprika for heat.

Substitutions and Gluten-Free Adjustments

If you need alternatives, here are reliable swaps that keep the recipe safe and tasty:

Greek yogurt → sour cream or crème fraîche (plain and gluten-free) for similar creaminess.
Feta → goat cheese or a mild crumbled sheep cheese (check labels) for a softer flavor.
Fresh spinach → frozen spinach (thawed and thoroughly squeezed dry) — measure by weight if you prefer; frozen can be more convenient.
Olive oil greasing → non-stick spray labeled gluten-free or silicone muffin liners (these are great for avoiding sticking and easy cleanup).
Spices → replace garlic and onion powder with 1/4 teaspoon each of fresh minced garlic and finely chopped shallot if you prefer fresh aromatics; fresh ingredients eliminate concerns about labeled spice blends.

Highlight: When in doubt, choose certified gluten-free spices, yogurt, and pre-crumbled cheeses. Cross-contact is the main worry with spice jars and bulk bins.

Ingredient alternatives for allergies or availability

If you or someone you cook for has other dietary needs, here are allergy-friendly and pantry-friendly swaps:

Dairy-free: Replace Greek yogurt with full-fat coconut yogurt or a thick unsweetened soy yogurt. Use a dairy-free feta alternative made from almond or tofu if needed. Note that coconut or soy versions will change flavor and texture slightly.
Egg-free (for people with egg allergies): This recipe relies on eggs for structure, so try a different base like chickpea flour “mini quiches” or a tofu-based bake. Those would be different recipes; I can provide one if you need it.
Nut allergies: Avoid nut-based dairy alternatives (almond feta or yogurts) and choose soy- or coconut-based options explicitly labeled nut-free.
Low-sodium: Use low-sodium feta or rinse crumbled feta briefly and pat dry, and reduce added salt.
If fresh spinach isn’t available: Frozen spinach works well—thaw, squeeze out excess water, and measure so the egg mixture doesn’t get watery.

Notes on hidden gluten sources:

Some pre-mixed spice blends, seasoning salts, and flavored feta or yogurt products can include anti-caking agents, maltodextrin, or flavorings that might be derived from wheat. Always read ingredient lists and, when possible, choose products with a “gluten-free” label.
Bulk spices or shared grinders can be a cross-contact risk in some kitchens or stores. If you’re highly sensitive, buy sealed bottles and avoid bulk bins.

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

I’ll walk you through the process as if you’re a beginner — with practical tips to make sure everything stays gluten-free and comes out reliably.

Prep the oven and tools
- Preheat your oven to 350°F (175°C). Place a rack in the center.
- Grease a standard 12-cup muffin tin with about 1–2 teaspoons of olive oil, or use silicone liners that you dedicate for gluten-free baking. If you use metal pans, scrub and rinse them well if there was any previous contact with gluten foods.
Wash and portion the spinach
- Rinse the fresh spinach under cold water, spin or pat dry, then finely chop. I like to lightly pack the spinach into a measuring cup to get 1.5 cups.
- Divide roughly a tablespoon of chopped spinach into each muffin cup. Placing the spinach first helps distribute greens evenly so every cup gets some.
Whisk the eggs and yogurt
- Crack the 9 eggs into a large mixing bowl. Add the 1/2 cup of plain Greek yogurt and whisk until the mixture is smooth and slightly frothy. The yogurt will give a tender texture.
- Add 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon dried oregano, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Whisk or stir until fully combined.
Fold in the feta
- Stir in 1/4 cup of the crumbled feta into the egg mixture. This mixes the salty flavor throughout the cups; you’ll use the remaining 1/4 cup as a topping after you pour the eggs.
Fill the muffin cups
- Pour the egg mixture into each muffin cup, filling about 3/4 full. I use a measuring cup or small ladle to make this cleaner and even. Leave a little room at the top since the eggs will puff slightly while baking.
Top and add optional extras
- Sprinkle the remaining 1/4 cup of feta over the top of the filled cups. If you’re using optional add-ons, now’s the time: a few chopped sun-dried tomato pieces, half a cherry tomato, or a sprinkle of chopped fresh herbs work well. Keep any packaged add-ons certified gluten-free.
Bake until set
- Place the muffin tin on the center rack and bake for 25–28 minutes. I check at 25 minutes: the centers should be set, and a knife inserted near the center should come out mostly clean with a few moist crumbs. If they jiggle significantly, add a minute or two.
Cool and release
- Let the egg cups cool in the pan for 3–5 minutes. Run a thin knife around each cup’s edge to loosen, then transfer to a wire rack to cool slightly. Short cooling helps them firm up and makes removal easier.
Serving and storage
- Enjoy warm straight from the oven, or let them cool and store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for 30–60 seconds or in a 325°F (160°C) oven until warmed through. To freeze, wrap individually or place in a freezer-safe container for up to 2 months. Thaw overnight in the fridge before reheating.

Gluten-free safety tips during prep:

Wash hands, cutting boards, and utensils between handling any gluten-containing foods and these ingredients to avoid cross-contact.
Use clean, dedicated measuring spoons and bowls if you keep separate tools for gluten-free cooking.
If your spice jars or counters have been exposed to gluten foods, wipe them with a food-safe cleaner before proceeding.

Common Mistakes to Avoid

Keeping these simple precautions in mind will prevent gluten exposure and help the egg cups bake with the right texture.

Egg-based dishes are simple, but cross-contact and texture issues can arise if you’re not careful. Below are three common mistakes I see and how to avoid them.

Mistake 1: Using unlabelled spices or pre-mixed blends

Many spice mixes, flavored salts, or unlabeled bulk seasonings may be cross-contaminated or contain wheat-derived additives. I always recommend buying sealed bottles labeled “gluten-free” when possible, especially for garlic powder or onion powder bought in bulk. If you’re highly sensitive, use fresh garlic and onion instead of powders.

Mistake 2: Letting excess water from spinach make the egg cups soggy

Fresh or thawed frozen spinach carries water. If the spinach is wet when added, the cups can turn out watery and take longer to set. Dry spinach thoroughly in a salad spinner or by pressing gently with paper towels. If using frozen spinach, squeeze tightly in a clean cloth or paper towels until dry before measuring.

Mistake 3: Overfilling the muffin cups or underbaking

Filling the cups past 3/4 can cause overflow and uneven baking. Conversely, taking them out too early will leave the centers undercooked and soft. Use the 25–28 minute guideline and test with a knife: it should come out mostly clean. If they’re still wobbly, give them another 1–2 minutes and recheck.

Serving Suggestions for Spinach Feta Egg Cups

These cups are flexible — they work solo, as part of a meal, or as a component of a balanced plate. Below I share easy, gluten-free pairings that are realistic for everyday cooking.

Start with one or two sides to round out texture and nutrition while keeping the meal simple and safe.

Light breakfast plate

Serve two egg cups with a side of plain, full-fat Greek yogurt topped with fresh berries and a sprinkle of gluten-free granola. The yogurt keeps your protein high while berries add fiber and antioxidants.

Quick lunch or brunch bowl

Create a bowl with two egg cups, a small scoop of cooked quinoa or a gluten-free grain, sliced avocado, and a handful of mixed greens dressed lightly with lemon and olive oil. This keeps the plate balanced with carbs, protein, and healthy fats.

Snack or lunchbox idea

Place one or two egg cups in a small container with cut cucumber rounds and carrot sticks for crunch. Add a small container of hummus or tzatziki for dipping (check that any pre-made dips are labeled gluten-free). These fit well into a work or school lunch.

Conclusion

I hope these Spinach Feta Egg Cups give you a reliable, tasty option for gluten-free breakfasts, snacks, or meal prep — they’re quick to make, adaptable, and reassuringly simple when you avoid cross-contact and choose certified gluten-free packaged items. If you want another take or inspiration, here’s a similar Spinach Feta Egg Cups – Perchance to Cook recipe that highlights different topping ideas and presentation tips.

FAQs About Spinach Feta Egg Cups

Q1: Are Spinach Feta Egg Cups safe for someone with celiac disease?
A1: Yes, the basic ingredients in Spinach Feta Egg Cups—eggs, fresh spinach, plain Greek yogurt, feta, and dried herbs—are naturally gluten-free. For someone with celiac disease, the key is to use certified gluten-free packaged items (yogurt, spices, and any add-ons) and to prevent cross-contact in the kitchen by using clean utensils and surfaces.

Q2: Can I make Spinach Feta Egg Cups dairy-free or vegan?
A2: You can make a dairy-free version by swapping Greek yogurt with an unsweetened coconut or soy yogurt and using a dairy-free feta alternative made from tofu or nut bases (ensure labeled gluten-free). A true vegan version needs an egg replacement that sets—such as a chickpea flour batter or tofu-based mix—which will change the texture. If you want a vegan recipe, I can give a tested version that keeps similar flavors.

Q3: How long do Spinach Feta Egg Cups keep in the fridge and freezer?
A3: Store Spinach Feta Egg Cups in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze them (individually wrapped or in a freezer-safe container) for up to 2 months. Thaw overnight in the fridge and reheat gently in the oven or microwave.

Q4: Can I use frozen spinach in Spinach Feta Egg Cups?
A4: Yes—frozen spinach works well and is convenient. Thaw it fully and squeeze out excess water using a clean kitchen towel or paper towels before adding it to the muffin cups. Excess moisture is the main reason for soggy cups, so drying is important.

Q5: What are some gluten-free add-ons that go well with Spinach Feta Egg Cups?
A5: Great gluten-free add-ons include sun-dried tomatoes (without added glazes), cherry tomatoes, olives, chopped bell peppers, fresh herbs, or certified gluten-free cooked turkey sausage. Make sure any packaged add-ons carry a gluten-free label to avoid cross-contact or hidden ingredients.