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Delicious spinach feta egg cups ready to serve, perfect for breakfast or brunch.

Spinach Feta Egg Cups

A naturally gluten-free, protein-packed option for breakfast, lunch, or snacks, featuring eggs, spinach, and feta.
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Prep Time 10 minutes
Cook Time 28 minutes
Total Time 38 minutes
Servings: 12 cups
Course: Breakfast, Snack
Cuisine: Gluten-Free
Calories: 150
Ingredients Method Notes

Ingredients
  

Main 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.
Optional Add-ons
  • 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.

Method
 

Prep the oven and tools
  1. Preheat your oven to 350°F (175°C) and grease a standard 12-cup muffin tin with olive oil or use silicone liners.
Wash and portion the spinach
  1. Rinse the spinach, spin or pat dry, finely chop, and distribute roughly a tablespoon into each muffin cup.
Whisk the eggs and yogurt
  1. Crack the eggs into a mixing bowl, add Greek yogurt, and whisk until smooth. Combine in garlic powder, onion powder, oregano, salt, and pepper.
Fold in the feta
  1. Stir in 1/4 cup of the crumbled feta into the egg mixture.
Fill the muffin cups
  1. Pour the egg mixture into muffin cups, filling about 3/4 full and leaving room for puffing.
Top and add optional extras
  1. Sprinkle the remaining feta on top and add any optional extras.
Bake until set
  1. Place the muffin tin in the oven and bake for 25–28 minutes, checking for doneness at 25 minutes.
Cool and release
  1. Let cool in the pan for 3–5 minutes before running a knife around the edges and transferring to a wire rack.
Serving and storage
  1. Serve warm or store in an airtight container in the fridge for up to 4 days.

Notes

Ensure all ingredients are certified gluten-free to avoid cross-contact. Wash hands, tools, and surfaces thoroughly before prep.