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Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups

Sun Dried Tomato, Spinach and Cheese Egg Cups make a great grab and go breakfast choice. They are low carb, packed with protein, can be made ahead, and are absolutely delicious.

Serve with a summer fruit salad, blueberry muffins, or a variety of other egg muffins for a complete breakfast.

Delicious sun dried tomatoes, melted cheese, and spinach make this breakfast egg muffin recipe unforgettable because it provides the perfect balance of flavor with each and every bite.

Make this egg muffin recipe when you want a utensil free dish that is easy to make and even easier to eat.

Sun Dried Tomato, Spinach and Cheese Egg Cups are the perfect muffin tin eggs for families who don’t have a lot of time in the morning but still want a tasty, nutritiously filled meal.

I am a big fan of egg muffins or egg cups. What I think really sets this breakfast egg muffin recipe a part from the rest are those delicious sun dried tomatoes.

How Many Calories Does An Egg Muffin Have?

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Not only are these Sun Dried Tomato, Spinach, and Cheese Egg Cups delicious, but they don’t have to kill your calorie count for the day either.

As a baseline egg muffins are not that high in calories.

If you make an egg muffin with just an egg, it will be about 70 calories, give or take. Add a conservative amount of cheese and you can expect to be up to about 100 calories.

One sun dried tomato is about five calories or so, depending on how many you personally want to put in each egg muffin there shouldn’t be that large of an increase in calories. Five or 6 sun dried tomatoes will add about 30 calories to the dish.

Then lastly, spinach typically does not need to be a concern in regards to calories. A whole cup of raw spinach is only about 7 calories.


4 eggs
3/4 cup egg whites
1/2 cup sun-dried tomatoes, drained and chopped
2 cups spinach, chopped
1/4 cup feta cheese, crumbled
1 teaspoon Italian seasoning
Salt and pepper, to taste
Cooking spray


Preheat your oven to 350°F (175°C). Grease a muffin tin with cooking spray or line it with silicone muffin liners.
In a mixing bowl, whisk together the eggs and egg whites until well combined.
Add the chopped sun-dried tomatoes, chopped spinach, crumbled feta cheese, Italian seasoning, salt, and pepper to the egg mixture. Stir until all ingredients are evenly distributed.
Pour the egg mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.
Bake in the preheated oven for 20-25 minutes, or until the egg muffins are set and lightly golden on top.
Remove the muffin tin from the oven and let the egg muffin cups cool for a few minutes before removing them from the tin.
Use a knife or spatula to loosen the edges of the egg muffins, then transfer them to a wire rack to cool completely.
Once cooled, store the egg muffin cups in an airtight container in the refrigerator for up to 3-4 days.
Serve the Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups warm or cold as a delicious and convenient breakfast or snack option

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