Breakfast Recipe: Spinach, Feta, and Egg Cups

You’ve heard it all before: breakfast is the most important meal of the day. Which is why it’s a bummer that it seems breakfast is also the most difficult meal to fit into your schedule. You’re trying to get dressed and get the kids out the door and beat traffic, and before you know it, it’s mid-morning and all you’ve had is a cup off coffee. Your tummy is grumbling, you’re feeling sluggish, and your metabolism is slow—you skipped breakfast!

Thankfully, with a little bit of preplanning, you’ll never have to skip breakfast again. There are lots of great options for grab-and-go morning meals, and these light and healthy breakfast cups are high up on the list of greats. These handheld treats have everything you need to get your day started right—lean, vegetarian protein from eggs and healthy nutrients from spinach. Plus, they’re totally delicious!

Make a batch on the weekend, and they’ll stay good all work week long (just make sure to keep them in the fridge). You can eat them cold, but if warm is more your style, just wrap them up in a paper towel and microwave them at 70% power for about a minute. Breakfast in minute? That’s a breakfast you can have even on your craziest of mornings.

Spinach, Feta, and Egg Cups

Makes: 8 Cups



  • Cooking spray
  • 6 eggs
  • 1/4 cup milk
  • Salt and pepper, to taste
  • 1/3 cup crumbled feta cheese
  • 2 tablespoons minced fresh chives
  • 1/2 cup chopped fresh spinach


  1. Preheat oven to 350°. Spray eight cups of a muffin tin with cooking spray, set aside.
  2. In a medium-sized mixing bowl, whisk together the eggs, milk, salt, and pepper until smooth and lightly colored.
  3. Add in the feta, chives, and spinach, and stir to combine.
  4. Fill each prepared muffin cup with the mixture (about 1/3 cup per cup), and then bake in preheated oven for 15-17 minutes, or until the cups are solid and slightly brown on top.
  5. Let cool 10 minutes, and then remove from muffin tin. Store in airtight container in the fridge for 4-5 days.


Per cup: 68 calories, 4.8g fat, 1g carbs, 5.4g protein

What’s your go-to quick breakfast option?

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Cassie Johnston is an award-winning food writer and recipe developer living and working in Southern Indiana. Her work has been feature in national publications such as Gourmet Magazine and The Huffington Post. Cassie’s a big fan of strenuous hikes, cheese, watching sports, Brussels sprouts, and craft beer, and she’ll talk your ear off about her love of local food and seasonal eating. She’s obsessed with social media and loves connecting with new friends!