These spinach & feta eggs cups have become a true breakfast staple in our house! Easy to mix up in 10 minutes and using frozen spinach (no chopping!), these vegetarian egg muffins also have the addition of blended cottage cheese and feta sprinkled in for the ultimate flavor, texture and boost of protein! Done baking in 20 minutes, they are the ideal make-ahead breakfast option to reheat-and-eat on those busy weekday mornings.

spinach & feta eggs cups on a white platter with a serving fork. There are berries in a bowl and a plate of sliced avocado next to the platter and a gray striped napkin.

Veggie-loaded breakfast recipes are some of the most popular on TNN! I get it, too. Adding veggies at breakfast can feel a bit trickier than lunch or dinner, but I am here to tell you that it can be deliciously and easily done (I mean, have you tried my Oatmeal Green Smoothie Muffins? Total reader and personal favorite!).

These Spinach & Feta Egg Cups have become a recent frequent flyer in our house at breakfast. Mornings are busy for pretty much all humans and me and my crew are no different. So, any breakfast that is hearty, veggie-loaded AND that can be prepped ahead of time to make mornings a little less hectic is a recipe I am going to love on a little extra.

And these eggs muffins tick all those boxes. Coming together in just 30 minutes (start to finish), using the convience of frozen spinach (no chopping!!), they are packed with protein and work so well as part of my meal prep line up. I just bake up a batch on Sunday and my family will grab them to enjoy with some avocado, toast, and/or fruit during the weekday morning hustle. These egg cups have the addition of cottage cheese blended in with the eggs, so they are perfect for those who want the added protein of cottage cheese but don’t love the texture (my cottage cheese-iffy husband endorses this claim). And the simple seasonings of garlic powder, salt, pepper paired with the feta make these egg bites just an utter flavorbomb. Truly. So much bang for you buck with these!

These spinach egg muffins are naturally gluten free, nut-free, and vegetarian…but if you want to toss in your favorite cooked breakfast sausage or some chopped ham, I won’t stop you!

Ingredients for spinach feta egg cups on a white table in bowls and containers before being mixed together.
Ingredients: garlic powder, salt, ground black pepper, feta cheese, eggs, drained frozen spinach, low fat/full-fat cottage cheese.

Recipe testing notes from Taesha

  • Be sure to use low fat or full-fat cottage cheese for best results. When fat is removed from dairy products, water is typically added. I have tested these spinach egg cups with fat free cottage cheese and it took considerably longer to bake off the extra water and for the egg muffins to firm up.
  • Let the egg cups cool a bit before enjoying Like all baked items, these egg bites are still cooking even after it is out of the oven and it needs a minute….or 10…to finishing its cooking and firm up as it slow cools a bit! Biting into a fresh-out-of-the-oven egg cup means you interrupt that last step of the cooking process and might mean your breakfast won’t hold its shape as well.
  • Really squeeze out that spinach! The freezing process draws out the water in veggies so, once thawed, the water should be pretty easy to squeeze out of the spinach. Please don’t skip this step! Poorly drained spinach will add water to this recipe and might make it so your egg cups doesn’t firm up well—or that you need to cook if for longer than expected to cook off the extra moisture.
  • Don’t over bake! This will result in a tough and rubbery egg cup. Cook until the egg mixture is set and the tops of the muffins are just starting to turn golden brown.

How to make this recipe: A visual step-by-step guide to making this recipe

A person draining out thawed frozen spinach over a strainer and using a metal spoon to push all the water out. There is a bowl of seasoning and eggs in the corners of the image.
Squeeze as much water out of your thawed spinach as possible. Set aside for a minute.
Eggs, cottage cheese, salt, pepper, and garlic powder in a glass bowl. There are egg shells and spinahc leaves and a bowl of feta on the table next to it.
In a large bowl, combine the eggs, cottage cheese, salt, pepper, and garlic powder.
An immersion blender pureeing eggs, seasonings, and cottage cheese.
Use an immersion blender to puree eggs, seasonings, and cottage cheese into a smooth mixture. If you don’t have an immersion blender, complete this step in a regular blender and then pour mixture into a medium bowl.
A bowl with pureed egg + cottage cheese mixture. There is feta cheese and spinach on top, but not yet stirred in. There are egg shells and spinach leaves on the table next to the bowl.
Add the feta cheese and drained spinach into the bowl with the egg mixture.
A bowl with the mixture for spinach feta egg cups. There are eggs shells and leaves of spinach on the table next to the bowl.
Mix well to combine.
Spinach feta eggs cups in a muffin tin before baking.
Portion mixture evenly between 10 well-greased or lined muffin compartments.
Spinach Feta egg cups in a muffin tin, fresh out of the oven.
Bake in a a 350F oven for 20ish minutes or until egg cups are set.
Spinach feta eggs cups on a white platter with a large serving fork.
Let the egg muffins cool in the muffin tin for about 10 minutes before removing and enjoying.

Suggested adaptations

  • If you don’t want to use cottage cheese, you can use an equal amount of ricotta instead.
  • Swap out the cheese. Other cheeses such a grated cheddar, goat cheese, or shredded mozzarella would be great additions to these spinach egg cups.
  • Add in other veggies like sun-dried tomatoes, chopped bell peppers, or green onions.
  • If you don’t need the muffins to be vegetarian, add a cup of diced ham, cooked bacon, or cooked sausage to the egg mixture before portioning into the muffin tin.
  • Replace some of the eggs with liquid egg white. Typically, 3 Tablespoons liquid egg white = 1 egg

Storage and reheating tips

Once cooked and completely cooled, transfer your egg muffins to an air-tight container and store them in your fridge for up to 5 days. To reheat them, pop them into a 350F oven for 5-10 minutes. You can also use an air fryer at 300F for 5 minutes. I don’t love the texture of these egg cups reheated in the microwave, but you can do that for 30 seconds if desired.

Two feta spinach eggs cups on a plate with avocado and berries. There is a fork on the plate and one egg muffin has been cut in half.

Other easy, veggie-loaded breakfast recipes to try!

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Two spinach feta egg cups on a white plate with avocado and berries. there is a fork on the plate and there is a napkin, spinach leaves, and berries next to it in a bowl
4.60 from 5 votes

Spinach & Feta Egg Cups (with cottage cheese)

Yield: 10 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Cuisine: American
Course: Breakfast
These spinach & feta eggs cups have become a true breakfast staple in our house! Easy to mix up in 10 minutes and using frozen spinach (no chopping!), these vegetarian egg muffins also have the addition of blended cottage cheese and feta sprinkled in for the ultimate flavor, texture and boost of protein! Done baking in 20 minutes, they are the ideal make-ahead breakfast option to reheat-and-eat on those busy weekday mornings.

Ingredients
 

  • 5 ounces frozen spinach, defrosted overnight in the fridge or in the microwave.
  • 8 large eggs
  • cup cottage cheese, low fat or full fat for best results
  • ½ teaspoon kosher salt
  • ½ teaspoon garlic powder
  • ¼ teaspoon fresh ground pepper
  • ½ cup feta cheese, +extra for topping if desired

Instructions
 

  • Preheat oven to 350℉. Prepare 10 baking cups by either spraying or brushing them very well with oil or lining them with silicone liners.
  • Squeeze out all the excess moisture in the defrosted spinach, using a clean kitchen towel or a few layers of paper towel or by putting it in a strainer and pushing down on it with a spoon.
  •  In a large bowl, mix the eggs, cottage cheese salt, garlic powder, and pepper.
  • Use an immersion blender to blend the mixture until smooth. About 15 seconds.
    If you do not have an immersion blender, you can do this in a regular blender and then pour the blended egg mixture into a large bowl.
  • Add the the drained spinach and feta to the bowl with the blended egg mixture. Use a whisk to mix the spinach and cheese into the eggs until everything is evenly distributed into the mixture.
  • Portion the veggie + egg mixture evenly between the 10 prepared muffin cups. filling each cup until they are almost full. Sprinkle with extra feta cheese, if desired
  • Place the muffin tin in the oven and bake until the egg bites are set, no longer jiggles, and is slightly golden on top. About 20-22 minutes.
  • Let the egg bites cool for 10 minutes to setup then enjoy!

Notes

 
 
Serving: 1egg cup, Calories: 93kcal, Carbohydrates: 2g, Protein: 9g, Fat: 6g, Saturated Fat: 2g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 2g, Trans Fat: 0.01g, Cholesterol: 156mg, Sodium: 330mg, Potassium: 124mg, Fiber: 0.4g, Sugar: 1g, Vitamin A: 1916IU, Vitamin C: 1mg, Calcium: 87mg, Iron: 1mg