Meal Prep Spinach Feta Egg Cups — 29g Protein, Under $3
These egg cups bring a Mediterranean twist to the classic meal prep breakfast muffin. Eggs are whisked with a touch of milk, then loaded with wilted spinach, crumbled feta, and diced sun-dried tomato before baking into golden, slightly tangy cups that hold their shape beautifully through days of reheating. The feta adds a salty richness that plain egg muffins often lack, while the spinach and tomato keep things fresh and colourful. Bake a batch on Sunday and breakfast becomes a thirty-second microwave job for the rest of the week.
Ingredients
Method
- Preheat oven to 375°F (190°C). Lightly coat 6 cups of a muffin tin with cooking spray.
- In a bowl, whisk the eggs and milk together until fully combined and slightly frothy.
- Stir in the garlic powder, oregano, salt, and pepper.
- Divide the chopped spinach, crumbled feta, and diced sun-dried tomato evenly among the 6 muffin cups.
- Pour the egg mixture evenly over the top of each cup, filling about three-quarters full.
- Bake for 16–18 minutes until the tops are set and lightly golden and a toothpick comes out clean.
- Cool in the tin for 5 minutes before running a knife around the edges to release each cup.
- Allow to cool completely before storing in an airtight container.
Notes
Feta is sold both in blocks and pre-crumbled — blocks are almost always cheaper per ounce, and crumbling it yourself takes seconds. Sun-dried tomatoes packed in oil can be pricey, so look for the dry-packed bagged version instead, which costs less and works just as well once rehydrated slightly by the egg mixture during baking. A dozen eggs remains one of the best protein-per-dollar purchases in any grocery store.
