All 100 Recipes
Browse Recipes & Categories
Planning Tools & Guides
Legal, Terms & Support
Browse All 100 Recipes →
Breakfast● 5-Day Fridge Freshness❄️ Freezer Friendly

Baked Spinach, Sun-Dried Tomato & Feta Egg White Muffin Cups

Fluffy baked egg muffins studded with baby spinach, sun-dried tomatoes, and sharp feta cheese.

Portion-controlled breakfast protein that reheats in 45 seconds. Whisked whole eggs and egg whites baked with sautéed baby spinach, tangy sun-dried tomatoes, and crumbled feta in a muffin pan.

⏱PREP TIME12 min
🔥COOK TIME20 min
🍱BATCH YIELD4 Meals
🧊SHELF LIFE5 Days
Baked Spinach, Sun-Dried Tomato & Feta Egg White Muffin Cups
Jump to Method ↓
Portion Multiplier

Scale Your Sunday Batch

Select how many meal prep containers you are packing this week:

Recipe Ingredients

Interactive Sunday Checklist

Egg Muffin Ingredients

Step-by-Step Batch Method

6 Chef Steps
  1. 1

    Preheat oven to 375°F. Spray a 12-cup muffin tin generously with olive oil spray.

  2. 2

    In a bowl, whisk eggs, egg whites, garlic powder, salt, and black pepper until frothy.

  3. 3

    Distribute chopped spinach, sun-dried tomatoes, and feta evenly into the 12 muffin cups.

  4. 4

    Pour whisked egg mixture over vegetables until each cup is 3/4 full.

  5. 5

    Bake for 18 to 20 minutes until egg cups are puffed, golden, and set in the center.

  6. 6

    Cool 10 minutes (cups will deflate slightly), then pack 3 muffin cups per container.

👨‍🍳 Pro Meal Prep Tips for This Dish

  • Silicone baking cups: using silicone muffin liners makes popping egg cups out 100% stick-free.
  • Egg white boost: combining whole eggs with egg whites keeps cholesterol moderate while boosting protein to 22g.
  • Freezer breakfast: wrap two cups together in parchment paper and freeze for up to 3 months.
Batch Synergy

Complementary Meal Preps

Cook these alongside Baked Spinach, Sun-Dried Tomato & Feta Egg White Muffin Cups to diversify your weekly menu without extra pots: