Do you ever wake up rushing, wishing you had a healthy breakfast that tastes amazing and takes zero morning effort? These spinach and feta egg muffins are the answer so many of us have been looking for. They’re inspired by Jamie Oliver’s famous love for simple, fresh ingredients that pack big flavor. Best of all, they’re incredibly easy — even if you’ve never baked anything in your life.
In the next few minutes, I’ll show you exactly how to make perfect egg muffins every single time. You’ll get the full shopping list, step-by-step photos in your mind (because the steps are that clear!), storage tips, and lots of fun variations. Let’s make breakfast exciting again!
Why These Spinach Feta Egg Muffins Are a Game-Changer
These little muffins tick every box:
- Only 90–100 calories per muffin
- 9–10 grams of protein each
- Naturally gluten-free and low-carb
- Perfect for keto, Weight Watchers, or Mediterranean diets
- Freezer-friendly for up to 3 months
- Kids actually eat their greens when they’re baked inside!
Jamie Oliver has always said, “Good food doesn’t have to be complicated.” These muffins prove it.
Ingredients You’ll Need (Makes 12 Muffins)
| Ingredient | Amount | Notes / Substitutions |
|---|---|---|
| Large eggs | 10 | Use room-temperature for fluffier results |
| Fresh spinach | 3 cups (90g) | Baby spinach preferred; frozen works too (thawed & squeezed dry) |
| Feta cheese | ¾ cup crumbled (150g) | Greek or Danish feta both work |
| Milk (any kind) | ¼ cup (60ml) | Whole, skim, almond, oat — all fine |
| Cherry tomatoes | 12, halved | Optional but pretty on top |
| Red onion | ¼ cup finely diced | Or shallots for milder flavor |
| Garlic | 1 clove, minced | Or ½ tsp garlic powder |
| Salt & pepper | ½ tsp salt, ¼ tsp pepper | Adjust to taste |
| Dried oregano or Italian seasoning | 1 tsp | Fresh herbs work too (2 tbsp chopped) |
| Olive oil or cooking spray | For greasing | Silicone muffin trays need almost none |
Kitchen Tools You Need
- 12-cup muffin tin (silicone is magic — no sticking!)
- Non-stick cooking spray or a little oil
- Large mixing bowl
- Whisk
- Sharp knife and cutting board
- Box grater (if crumbling your own feta)
.jpg "Ingredients You’ll Need (Makes 12 Muffins)")
Step-by-Step Instructions (With Tips So They Turn Out Perfect Every Time)
Step 1: Preheat and Prep
Preheat your oven to 180°C / 350°F (160°C fan). Generously grease your muffin tin with cooking spray or brush with olive oil. Silicone trays barely need anything — that’s why I love them!
Step 2: Wilt the Spinach (Takes 60 Seconds)
Place the fresh spinach in a large microwave-safe bowl with a splash of water. Microwave for 45–60 seconds until just wilted. Squeeze out every bit of water using a clean tea towel or paper towels — this is the secret to non-soggy muffins!
Roughly chop the squeezed spinach.
Step 3: Whisk the Eggs
In a large bowl, crack 10 eggs. Add milk, salt, pepper, and oregano. Whisk very well for 30 seconds until you see tiny bubbles — this adds air and makes them fluffy.
Step 4: Add the Good Stuff
Fold in chopped spinach, crumbled feta, diced red onion, and minced garlic. Stir gently — you want pockets of feta, not a uniform mix.
Step 5: Fill the Muffin Cups
Use a ¼-cup measuring cup or ice-cream scoop to fill each muffin cup about ¾ full. Gently press half a cherry tomato on top of each muffin, cut-side up — it looks gorgeous after baking.
Step 6: Bake!
Bake for 20–24 minutes until the tops are set and very lightly golden. They will puff up beautifully and then sink a little — totally normal.
Step 7: Cool and Release
Let them cool in the tin for 5 minutes, then run a butter knife around the edge and pop them out. If you used silicone, they practically jump out!
Pro Tips for the Fluffiest, Tastiest Egg Muffins
- Room-temperature eggs = taller muffins
- Squeeze spinach until almost dry — wet spinach is the #1 reason they turn soggy
- Don’t overfill the cups — leave a little room for rising
- Want extra flavor? Add a pinch of nutmeg or smoked paprika
- For dairy-free, skip feta and add nutritional yeast + a pinch of salt
Nutrition Information (Per Muffin)
| Nutrient | Amount |
|---|---|
| Calories | 92 kcal |
| Protein | 9.5 g |
| Carbohydrates | 2 g |
| Fat | 6 g |
| Fiber | 0.5 g |
| Iron | 10% DV (thanks to spinach!) |
Source: Calculated using USDA data
How to Store and Reheat Egg Muffins
| Storage Method | How Long | Best Reheating Tip |
|---|---|---|
| Fridge (airtight container) | Up to 5 days | Microwave 20–30 seconds |
| Freezer (flash-freeze then bag) | Up to 3 months | Microwave 60–90 seconds or oven 10 min at 170°C |
Delicious Variations Everyone Loves
- Bacon & Cheddar – Add cooked turkey bacon bits and cheddar
- Mediterranean – Sun-dried tomatoes + olives + oregano
- Mexican Style – Black beans, corn, jalapeño, and pepper jack
- Broccoli & Cheddar – Classic kid favorite
- Salmon & Dill – Smoked salmon pieces + fresh dill (so fancy!)
Common Mistakes and How to Avoid Them
- Too watery → Always squeeze spinach and don’t skip the milk (it actually helps bind)
- Sticking to the pan → Use silicone or grease very well
- Rubbery texture → Don’t overbake; 24 minutes max
- No flavor → Season the egg mixture generously and use full-fat feta
Food Safety Note
According to the USDA, cooked eggs should be refrigerated within 2 hours and reheated to 74°C (165°F) internal temperature. These muffins reach that easily in the microwave.
Frequently Asked Questions
Can I make these egg muffins without cheese?
Absolutely! Replace feta with nutritional yeast (2–3 tbsp) for a pinch of salt, or just extra veggies. They’ll still be delicious.
Are egg muffins good for weight loss?
Yes! Each muffin has only 90 calories and almost 10g protein, making them very filling. Perfect for breakfast or snacks.
Can I use egg whites only?
You can replace 4 whole eggs with 8 egg whites, but the muffins will be slightly less tender and flavorful.
Why do my egg muffins deflate?
Totally normal! They puff from steam and then settle as they cool. It doesn’t affect taste or texture.
Can I bake these in advance for the week?
Yes — that’s the best part! They keep 5 days in the fridge and reheat in seconds.
Do I have to use muffin tin? Can I use paper liners?
Paper liners work, but the muffins stick a bit. Silicone liners or direct greasing is better.
Are these suitable for babies or toddlers?
Yes (over 12 months). Cut into small pieces and reduce salt, and they love the taste!
Final Thoughts – Your New Favorite Breakfast Is Waiting
You now have everything you need to make the most delicious, healthy spinach and feta egg muffins that taste like they came from a fancy café — but cost pennies and take less than 10 minutes of active work.
Make a batch tomorrow morning (or tonight for tomorrow!) and watch how much better your mornings feel when you have something nutritious and tasty ready to go. Take a photo, tag your friends, and let me know in the comments how they turned out!
Happy cooking, friends — you’ve got this! ♡
Warmly,
MD Ashraf Ahmed