Mornings can feel like a rush, and I know how easy it is to grab something quick but not so healthy. That’s why I keep a batch of these healthy spinach feta frittata muffins in my fridge.
They’re light yet filling, loaded with fresh spinach and tangy feta, and ready to grab when I’m short on time. I love that they pack protein, veggies, and flavor into one perfect handheld bite.
Whether I’m heading out the door or sitting down for a slow breakfast, these muffins always make my morning better.
Why You Will Love This Recipe?
I enjoy recipes that are simple, nourishing, and easy to fit into my routine, and these spinach feta frittata muffins tick all the boxes. They come together quickly with just a few ingredients, and they’re perfect for meal prep.
I can enjoy them warm, cold, or on the go, and they’re packed with protein to keep me full. The fresh spinach adds a burst of color and nutrients, while the feta brings a tangy, savory bite that makes each muffin irresistible.
They’re versatile enough for breakfast, lunch, or even a snack, and they always feel homemade and wholesome.
How To Make Healthy Spinach Feta Frittata Muffins?
- Preparation Time: about 10 minutes
- Cooking Time: around 25 minutes
- Total Time: roughly 35 minutes
- Course: Breakfast or Brunch
- Difficulty: Easy
- Cuisine: American with a Mediterranean flair
- Yield: 12 muffins
Equipment Needed
- Standard 12-cup muffin pan
- Whisk (or fork works)
- Mixing bowl
Ingredients
- 10–12 large eggs (depending on how eggy I want them)
- About 1 cup chopped fresh spinach (or well-drained cooked spinach)
- ½ cup crumbled feta cheese
- Pinch of salt and pepper
- Optional: garlic powder or onion powder for extra flavor
- Optional: a splash of milk (¼ cup) to lighten the texture
- Non-stick spray or oil for greasing the pan
Step-by-Step Instructions
1. Preheat & Prep
I set my oven to 350 °F (175 °C)—simple, reliable heat. I always spray my muffin tin well; eggs have a way of sticking otherwise.
2. Mix It Up
I crack all the eggs into a bowl, sprinkle in salt, pepper, and optional spices, and whisk gently with a fork—no need to whip air into the mix.
3. Add Veggies & Cheese
I fold in chopped spinach and crumble feta right into the egg mixture. The colors alone make me smile.
4. Fill the Muffin Cups
I pour the mix evenly into the cups, filling them about ¾ full—just right so they puff without overflowing.
5. Bake
I slide them into the oven for 20–25 minutes. I know they’re done when they spring back lightly or smell irresistibly cheesy.
6. Cool & Enjoy
Once the oven beeps, I let them sit in the pan for 5 minutes—they ease out easier once they’ve relaxed a bit.
Nutrition Facts (Per Muffin)
- Calories: ~100 kcal
- Protein: ~7 g
- Total Fat: ~7 g
- Saturated Fat: ~3 g
- Carbohydrates: ~1–2 g
- Fiber: ~0.5 g
- Sugars: <1 g
- Cholesterol: ~165 mg
- Sodium: ~210 mg
Serving Suggestions
I enjoy these spinach feta frittata muffins warm straight from the oven, but they taste just as good cold from the fridge.
For a light breakfast, I pair one or two muffins with fresh fruit or a small green salad. If I want something more filling, I tuck one into a whole-grain wrap with avocado slices or serve them alongside roasted sweet potatoes.
They also make a great protein boost in a lunchbox or picnic basket, and I’ve even used them as a quick snack before workouts.
Tips & Variations
- Don’t over-whisk: I keep it gentle—too much air makes them collapse later.
- Grease generously: It saves muffin heartbreak.
- Veggie swaps: I sometimes sneak in diced bell peppers, cherry tomato halves, or even sun-dried tomato.
- Cheese swap: Goat cheese or shredded cheddar works nicely too.
- Meal-prep friendly: I refrigerate them for up to 4 days and freeze for a few months. Reheat in the microwave for 30–60 seconds.
Health Benefits
These spinach feta frittata muffins give me a balanced mix of protein, healthy fats, and essential vitamins in every bite.
The eggs keep me satisfied for hours while supporting muscle health, and the spinach adds iron, calcium, and antioxidants that help boost energy and immunity.
Feta brings a dose of calcium and a tangy flavor without adding too many calories. Because they’re low in carbs and free from refined sugars, they fit easily into a variety of eating plans, from low-carb to Mediterranean diets.
Note
If using frozen spinach, I thaw and squeeze out excess moisture before folding it in—that prevents soggy muffins later.
FAQ
1. Can I use frozen spinach instead of fresh?
Yes, I can. I just thaw it completely and squeeze out all the excess water before adding it to the eggs. This keeps the muffins from turning watery.
2. How long do these muffins last?
I keep them in an airtight container in the fridge for up to 4 days. They also freeze well for up to 2 months.
3. How do I reheat them?
I warm them in the microwave for 30–60 seconds or in the oven at 300 °F (150 °C) for about 8–10 minutes.
4. Can I make them dairy-free?
Yes, I replace the feta with a dairy-free cheese or simply leave it out. The muffins still turn out flavorful.
5. What can I use instead of feta?
Goat cheese, shredded cheddar, or mozzarella work well if I want a different taste.
Conclusion
These healthy spinach feta frittata muffins have become one of my favorite make-ahead breakfasts. They’re quick to prepare, packed with flavor, and filled with nutrients that keep me energized throughout the day.
I love how they fit perfectly into my busy mornings while still feeling like a fresh, homemade meal. Whether I eat them warm from the oven or grab them on the go, they always make me feel like I’m starting my day on the right note.
Healthy Spinach Feta Frittata Muffins
Ingredients
Equipment
Method
- I set my oven to 350 °F (175 °C)—simple, reliable heat. I always spray my muffin tin well; eggs have a way of sticking otherwise.
- I crack all the eggs into a bowl, sprinkle in salt, pepper, and optional spices, and whisk gently with a fork—no need to whip air into the mix.
- I fold in chopped spinach and crumble feta right into the egg mixture. The colors alone make me smile.
- I pour the mix evenly into the cups, filling them about ¾ full—just right so they puff without overflowing.
- I slide them into the oven for 20–25 minutes. I know they’re done when they spring back lightly or smell irresistibly cheesy.
- Once the oven beeps, I let them sit in the pan for 5 minutes—they ease out easier once they’ve relaxed a bit.