Our spinach feta egg bites are delicious, filling, and packed with protein. Made in just 30 minutes and perfect for meal prep, they're the best way to start the day.
These protein-packed egg cups are loaded with tangy feta and earthy spinach. They're great on their own or paired with other make-ahead breakfast options like these banana dairy free muffins or chocolate peanut butter muffins.
Why You'll Love This Recipe
- Limited Ingredients: You'll only need eight simple ingredients to make these cups.
- So Easy: Just mix the ingredients, pour them into a muffin tin, and bake. That's it!
- Tons of Protein: These egg muffins are loaded with protein, keeping you full all morning.
- Flavorful: The tangy flavor of feta, the earthiness of spinach, and seasoned eggs make bites loaded with flavor.
- Keto-Friendly: With all their protein and fat, these are the perfect keto breakfast.
- Great for Meal Prep: These are freezer-friendly, so you can make extra for later.
Jump to:
Key Ingredients
You'll find a full list of ingredients and their exact amounts in the recipe card at the bottom of the post.
- Feta Cheese: The tangy, buttery, salty flavor of feta pairs well with the spinach and adds a nice kick to the mild flavor of the eggs.
- Spinach: Spinach is a classic egg pairing, adding color and flavor to the bites.
- Seasonings: A simple blend of garlic powder, sea salt, and black pepper gives the egg base a bit more flavor and pop.
Variations
- Cheese: Try other classic breakfast cheese options like cheddar, Colby Jack, or Monterey Jack. Large curd cottage cheese will also work!
- Add Veggies: Try mixing in some pre-cooked keto air fryer mushrooms, diced onions, or diced bell peppers.
- Add Meat: Cooked, crumbed bacon, breakfast sausage, or diced ham make a nice addition.
How to Make Spinach Feta Egg Bites
- Combine the egg cup ingredients in a large mixing bowl.
- Mix until everything is well combined.
- Add the egg mixture to a cupcake tin generously greased with olive oil. Then, bake at 350°F until set.
- Cool for 3 to 4 minutes. Then, transfer the cups to a wire rack. Enjoy warm!
Expert Tips
- Be sure you fully coat the interior of your muffin pan, or the egg cups will stick.
- We recommend using a silicone muffin or cupcake tin to remove your cups easily.
- Your cups will deflate as they cool. That's expected and totally okay.
- To easily remove your egg cups, gently push the bottoms of the silicone muffin cups upward to loosen them.
Spinach Feta Egg Bites FAQs
Feta cheese is an excellent choice for egg bites. Crumbled feta has a salty, tangy flavor that sets off the eggs perfectly.
These egg bites can be refrigerated for up to three days in an airtight container. They can be wrapped individually in plastic wrap and frozen for up to three months in an airtight, freezer-safe container or heavy-duty freezer bag.
Serve spinach and egg bites alongside other savory breakfast options like bacon or sausage, or sweet choices like pancakes, waffles, or muffins.
More Easy Bite-Sized Eats
If you loved this recipe, please leave a rating and a comment and let us know. We always love hearing from our readers!
📖 Recipe
Spinach Feta Egg Bites
Equipment
Ingredients
- 9 eggs
- 1 egg white
- 1 cup spinach chopped
- ⅓ cup feta cheese crumbled
- ¼ teaspoon garlic powder
- ½ teaspoon sea salt
- ½ teaspoon black pepper
- olive oil to coat the muffin pan
Instructions
- Preheat the oven to 350 degrees and grease a muffin pan with olive oil.
- Whisk the eggs, yolk, spinach, feta cheese, and seasonings in a mixing bowl until combined.
- Fill each muffin pan well ¾ full of the egg mixture.
- Bake the eggs for 18 to 20 minutes until set.
- Cool the egg bites for 3 to 4 minuts in the pan. Then, transfer the bites to a wire cooling rack until warm. Enjoy!
Notes
- Be sure you fully coat the interior of your muffin pan, or the egg cups will stick.
- We recommend using a silicone muffin or cupcake tin to remove your cups easily.
- To easily remove your egg cups, gently push the bottoms of the silicone muffin cups upward to loosen them.
leah says
these egg bites are amazing!! i love making egg bites for my bf, so these are a great option.
Nicole Kendrick says
I bet he loved these! Enjoy the healthy breakfast!
Ieva says
So simple and nutritious. We made a batch to take on a campervan trip this week and both loved it!
Nicole Kendrick says
SO perfect for an on-the-go snack! Safe travels!!!
Lora says
These spinach feta egg bites are fluffy, flavorful, and full of protein. They’re quick to make and perfect for busy mornings!
Nicole Kendrick says
I love to make them ahead to save time! Thanks for using the recipe!
Claudia says
The Spinach Feta Egg Bites came out perfectly! They're light, easy to prepare, and a terrific morning treat.
Nicole Kendrick says
I love how light and fluffy these are too! Thank you for the 5 stars.
Swathi says
Spinach feta egg bites so delicious, I have made for our breakfast.
Nicole Kendrick says
Thank you for the review!!!
Jeraijah says
These are perfect for meal prep! The spinach and feta combination is a classic, savory pairing. I'm always looking for easy, healthy breakfast options, and these look fantastic.
Nicole Kendrick says
These are a perfect meal prep option for breakfast! I truly make these at least 3 times a month! Thanks for stopping by!
Liz says
Simple, healthy and delicious. Followed the recipe exactly and wouldn't change a thing - 10 out of 10!
Nicole Kendrick says
You are a 10/10! Thanks for being a loyal fan!
Kiana says
These spinach feta egg bites are quick, protein-packed, and delicious. Perfect for meal prep or an easy breakfast on the go.
Nicole Kendrick says
These are always a must when I am meal prepping. Enjoy!
George says
This recipe for spinach-feta egg bites is perfect for a streamlined, high-protein breakfast. Simple to follow and everyone loved it.
Nicole Kendrick says
So glad everyone is eating good! Enjoy the recipe!
Liz says
These egg bites are delicious!! Even my picky daughter went back for seconds! Thanks for the great recipe.
Nicole Kendrick says
When the kids want seconds, that is when you know it is good stuff!
Erica says
These make a yummy and easy breakfast. Perfect for grab-and-go mornings!
Nicole Kendrick says
Couldn't have said it better myself! Thank you!!
Karen says
These were so perfect for a quick and easy grab and go breakfast for my family. I doubled the recipe and stored in the fridge to last for a few days. Such a big hit in our house! Will make again!
Nicole Kendrick says
Yay!! Glad your family is fueled up and eating right!!
Meg says
These spinach feta egg bites are so delicious and love that it is packed with protein, so easy to make as well!
Nicole Kendrick says
I agree! Thanks for the kind words, Meg!
Colleen says
These little bites are perfect for grab and go breakfasts and so easy for meal prep. Thanks for sharing.
Nicole Kendrick says
Truly my favorite breakfast option! Thank you!
Iulia says
I tried these and they came out so soft and tasty. Such an easy meal prep idea — I’ll definitely make them again!
Nicole Kendrick says
Yes! A great breakfast to take on the-go or when you need to eat at the office or at a kids sports game! Very versatile!
Trish says
The spinach feta egg bites were so easy to whip up , love that it is loaded with protein and tastes great! Will be making this more often.
Nicole Kendrick says
A perfect protein option when you are trying to hit your macros! Enjoy!
Nicole says
I love a quick, easy, and healthy breakfast like this one. It's ready so fast, and it's so tasty.
Nicole Kendrick says
Glad you enjoy them as much as we do!
Leela says
Spinach feta egg bites is delicious great breakfast idea I enjoyed making it.
Nicole Kendrick says
Thanks for the great review!
Celia says
Loved these spinach feta egg bites! Made some for work lunch and kept well and was delish!
Nicole Kendrick says
They keep amazingly well! Perfect for when you are in a rush. Enjoy!!
Lila says
LOVE these for breakfast - made them on Thanksgiving day and they were great to snack on while we cooked!
Nicole Kendrick says
What a great way to get the day going! Enjoy!!
Janna says
These looks just like the ones from the fancy coffee shops, but even better since they’re homemade! Spinach and feta is such a classic, salty-savory pairing.
Nicole Kendrick says
Fancy and right at home! How could it get better than that? Thank you, Janna!
Evelyn says
These egg bites are the best for meal prep! Makes breakfast so easy during the busy week. Saved to my favorites folder.
Nicole Kendrick says
Thanks so much for the review! So glad we are helping you hit your goals!
Tina says
You can never go wrong with spinach feta egg bites. A protein packed healthy recipe!
Nicole Kendrick says
Tell me about it! SO healthy and so easy to make!
Elaine says
I'm a savory breakfast person so had to try these muffins. Turned out really tasty and I loved how easy they are to make. Great breakfast idea for weekends.
Nicole Kendrick says
Nothing beats a weekend family breakfast! Enjoy the food and good company!
Mira says
ust made these and they're absolutely delicious! Perfect for meal prep 😊
Nicole Kendrick says
Thank you so much for the kind review! Have a blessed day. -NK
Tasha says
I made these for meal prep breakfast and have been enjoying them all week. So good!
Nicole Kendrick says
Same here!!! I love them!!!
Jas says
I made a double batch of these egg bites over the weekend for meal prep, and they are a lifesaver. Love the spinach and feta combo!
Nicole Kendrick says
These are the best meal prep! I know I'm gonna have a good day when I get these made for the week!
Rosie says
Just tried these and wow, so good! Love the spinach feta combo. Making these again for sure!
Nicole Kendrick says
So glad to hear this is going in your rotation! All the best!
Cait says
The ultimate make ahead breakfast! And so much better than Starbucks!
Nicole Kendrick says
Such kind words! Thank you so so much! -NK
Sebastian says
These spinach-feta egg bites are good and simple. Cheesy, savory, and perfect for breakfast, brunch, or a quick snack!
Nicole Kendrick says
These are always such a great option! Don't forget all that cheesy goodness too!!
Audrey says
These spinach feta egg bites came out light, fluffy, and packed with flavor—perfect for a quick breakfast or grab-and-go snack.
Nicole Kendrick says
So glad you have an on-the-go snack now! Enjoy!
Swathi says
These spinach feta egg bites are an excellent breakfast idea, bite size protein rich. My family enjoyed it, I am going to make ita gain.
Nicole Kendrick says
I love hearing that! Thanks so much for trusting our recipe!
Lathiya says
I made these egg bites for breakfast and its gone before I knew. I love that I can personalize this recipe.
Nicole Kendrick says
Yes!!! So many different ways you can customize this one!
Freya says
I’m going to whip up these spinach and feta egg bites for my morning meal prep. They look like a solid option that I can just grab and reheat during a busy work week.
Nicole Kendrick says
Such a perfect meal prep option! Enjoy!
Dave says
Love how simple but satisfying these are. The spinach and feta combo always goes well together.
Nicole Kendrick says
I couldn't agree more! Thanks for the review!
Eliza says
These egg bite were the perfect way to start the day! Tasty and full of the protein I need in the morning.
Nicole Kendrick says
I love these to get my morning off on the right food!
Ioana says
I just grabbed these spinach feta egg bites from the pan, and the salty feta with the greens is spot on. They are a solid choice when you need a fast breakfast that actually tastes good.
Nicole Kendrick says
I love how healthy these egg can be! A great jump on the day when having breakfast.
Nora says
So good and so easy! Such a great start to the day.
Nicole Kendrick says
My favorite breakfast when on the go!!!
Reni says
These spinach feta egg bites are addictive and easy to make, so good with perfect
Nicole Kendrick says
Thank you for the positivity! Enjoy!!