Baked egg cups in a black muffin tin, set over slices of ham and topped with cherry tomato wedges and fresh basil leaves. — Photo: RitaE · Pixabay Content License · Pixabay

American · Breakfast · Snack

Egg Muffins

Name: Egg Muffins
Prep time: 15 min
Cook time: 22 min
Total time: 37 min
Cuisine: American
Ingredients: 8 large Eggs; 1/4 cup Skim milk; 2 cups Baby spinach, chopped; 1 medium Red bell pepper, diced; 1/2 small Red onion, finely diced; 8 Cherry tomatoes, quartered; 1/3 cup Feta cheese, crumbled; 1 tsp Olive oil; 1/4 tsp Salt; 1/4 tsp Black pepper; 1/2 tsp Dried oregano

By BerryFit Kitchen · Nutrition checked with USDA data · Updated Oct 11, 2026 · How we make recipes

Fluffy baked egg cups packed with spinach, peppers and a little feta, ideal for grab-and-go breakfasts. Make a batch on Sunday and you have protein-rich breakfasts for days.

Prep: 15 min
Cook: 22 min
Total: 37 min
Serves: 6

Easy
Vegetarian
Gluten Free
Low Carb

Per serving143kcal7% of a 2,000 kcal day

11gProtein

5gCarbs

9gFat

1gFiber

Calories come from: Carbs 13% · Fat 57% · Protein 30%

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Ingredients

For 6 servings

8 large400 gEggs
1/4 cup60 gSkim milk
2 cups60 gBaby spinach, chopped
1 medium120 gRed bell pepper, diced
1/2 small50 gRed onion, finely diced
8120 gCherry tomatoes, quartered
1/3 cup50 gFeta cheese, crumbled
1 tsp5 gOlive oil
1/4 tspSalt
1/4 tspBlack pepper
1/2 tspDried oregano

Steps

1
Heat the oven to 180 °C / 350 °F.
2
Brush a 12-cup muffin tin lightly with the olive oil.
3
Divide the spinach, bell pepper, onion and tomatoes evenly among the cups.
4
Whisk the eggs, milk, salt, pepper and oregano in a jug until smooth.
5
Pour the egg mixture over the vegetables, filling each cup about three-quarters full.
6
Scatter the feta over the top.
7
Bake for 20-22 minutes, until puffed and set in the centre with no runny egg (72 °C / 160 °F inside).
8
Cool in the tin for 5 minutes, then run a knife around the edges and lift out.
9
Eat warm, or cool completely and refrigerate in a sealed container for up to 4 days.

Swaps, storage and make-ahead

Swaps

Use unsweetened almond or certified gluten-free oat milk instead of skim milk and leave out the feta, or use a plant-based feta labelled dairy-free, for a dairy-free version.
Replace half of the whole eggs with liquid egg whites for a lighter cup.
Swap the feta for grated cheddar or a little vegetarian Parmesan-style hard cheese if that is what you have on hand.
Use frozen chopped spinach, thawed and squeezed dry, in place of fresh baby spinach for easier shopping.

Storage

Cool the egg muffins and refrigerate them in a sealed container within 2 hours, then eat within 3 to 4 days. Reheat in the microwave or oven until steaming hot all the way through.

Make ahead

Chop the spinach, pepper, onion and tomatoes up to a day ahead and keep them covered in the fridge, or bake the whole batch ahead and refrigerate for quick breakfasts for up to 4 days.

Nutrition values are for the recipe as written.

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Allergens and nutrition

Contains: EggsMilk

Check the labels of packaged ingredients for allergens and suitability for your diet.

Full nutrition

	Per serving (145 g)	Per 100 g
Calories	143 kcal	99 kcal
Protein	10.7 g	7.4 g
Carbohydrates	4.6 g	3.2 g
of which sugars	2.6 g	1.8 g
Fiber	1.1 g	0.8 g
Fat	9 g	6.2 g
of which saturated	3.3 g	2.3 g
Sodium	301 mg	208 mg

Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.