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Spinach and Feta Egg Cups Thumbnail

Spinach and Feta Egg Cups

Cooking With Janine Newsletter

For this month’s recipe, I thought I should pick something quick and easy for the families with kids going back to school, so I asked Tara to pick one. Tara has a very busy household, and she picked a breakfast recipe for busy school/workday mornings. 


After being in easy summer mode, September is starting off a little disorganized for me. Not planning my grocery list to include enough food for my kids’ lunches and forgetting to eat breakfast before I leave in the morning. The new morning chaos seems to be throwing my schedule out of whack. Anything that makes my life more efficient is a welcome addition. Especially when it comes to cooking. There is no time in the morning for cooking, but I like my family to eat healthy, so I found this recipe for Spinach and Feta Egg Cups. They look delicious and can be made ahead of time so all you need to do in the morning is heat them up. For a 1 g serving you get 8 g of protein and some vitamin A and Iron. That packs quite a nutritious punch for a such a small package. Right from the freezer 30-60 seconds in microwave or 5-7 minutes in the oven. Now everybody has time to eat. 

I can’t wait to try it and would love to hear what you think. Email me your thoughts if you try them or if you have your own recipe to share. 

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Spinach and Feta Egg Cups

These Spinach and Feta Egg Cups are a delicious, easy to make grab n go breakfast that's packed full of nutrition and flavor!


Course                               Breakfast 

Cuisine                             American

Diet                                  Gluten Free, Low Fat, Vegetarian

Servings                           1 cups                                       

Calories                            143kcal

Author                              Tracy

Equipment                        muffin tins

                                                                     Prep Time 10 minutes                                 Cook Time 20 minutes                          Total Time 30 minutes


    • 6 lg eggs
    • 1 1/2 cup fresh spinach
    • 1/3 cup feta cheese
    • 1/8 tsp garlic powder
    • 1/8 tsp onion powder
    • pinch kosher salt
    • pinch black pepper
    • cooking spray or butter or oil of choice


1. Pre-heat oven to 350 degrees.

2. Generously oil muffin tin.

3. Add spinach and feta to cups in muffin tin.

4. Whisk eggs in a measuring cup with a pour spout. Add garlic powder, onion powder, salt,and pepper.

5. Pour egg mixture into cups until at least 3/4 way full.

6. Bake for 20 minutes. Remove and cool.

7. Store in fridge for up to 5 days or freeze for 3 months.


Substitute other veggies or your favorite proteins. Just be sure to chop them up small and consistent sizes.

Frozen Spinach: Use frozen spinach (1 10-12 oz bag) by letting it thaw and then squeezing out as much moisture as you can with either a cheese cloth or paper towels.

Store: In fridge for up to 5 days in an airtight container. Make a big batch on a Sunday and have grab and go breakfast all week!

Freeze: Store in a zip lock bag or air tight container in freezer for up to 3 months.

Reheat: Straight from the freezer in a microwave by cooking for 30-60 seconds, or until they're warmed completely through. You can also reheat in an oven at 350 degrees for 5-7 minutes.


Serving: 1g | Calories: 143kcal | Carbohydrates: 3g | Protein: 8g | Fat: 11g | Saturated Fat: 8g |

Cholesterol: 67mg | Sodium: 567mg | Sugar: 2g | Vitamin A: 211IU | Calcium: 247mg | Iron: 1mg

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