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Low-Carb Breakfast Egg Muffins with Spinach and Feta Cheese

By Corinne Griffith

February 24, 2026 4 Min Read

Egg Muffins with Spinach, Chorizo, and Feta

If your mornings are anything like mine, you need something fast, filling, and packed with flavor. These Egg Muffins with Spinach, Chorizo, and Feta check every box. They’re protein-rich, low-carb, meal-prep friendly, and bursting with bold Mediterranean-inspired flavor.

The smoky Spanish chorizo pairs beautifully with salty feta, while fresh spinach adds color and nutrients. Whether you’re feeding the family or stocking the fridge for grab-and-go breakfasts, these muffins are a game-changer.

Let me show you why I keep these on repeat.

Why I Love This Recipe

I’m always looking for breakfast options that feel satisfying without weighing me down. These egg muffins are:

High in protein
Naturally low-carb and gluten-free
Perfect for meal prep
Customizable to your taste
Ready in under 30 minutes

They remind me of my favorite hearty brunch dishes but in a compact, portable form. If you enjoy easy breakfast recipes, you’ll also love This One-Pan Breakfast Bake Will Make You Skip the Drive-Thru — it’s another protein-packed morning winner.

Ingredients

6 large eggs
1/4 cup milk (or dairy-free alternative)
1/2 cup cooked Spanish chorizo, crumbled (optional)
1 cup fresh spinach, chopped
1/3 cup crumbled feta cheese
1/4 cup cherry tomatoes, diced (optional)
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon dried oregano (optional)

Ingredient Swaps and Notes

Make it vegetarian: Skip the chorizo and add sautéed mushrooms or roasted red peppers.

Dairy-free option: Use almond or oat milk and swap feta for a dairy-free cheese alternative.

Add more veggies: Bell peppers, onions, or zucchini work beautifully.

Spice it up: A pinch of red pepper flakes adds heat.

Using fresh chorizo? Cook it fully before adding to the muffin tin.

Step-by-Step Instructions

1. Preheat the Oven

Set your oven to 375°F (190°C). Grease a 6-cup muffin tin with olive oil or nonstick spray.

2. Prepare the Egg Mixture

In a medium bowl, whisk together the eggs, milk, salt, pepper, and oregano until fully combined and slightly frothy.

3. Add the Fillings

Evenly divide the chopped spinach, cooked chorizo, and crumbled feta between the muffin cups. If using cherry tomatoes, sprinkle them in now.

4. Fill and Bake

Pour the egg mixture into each muffin cup, filling about 3/4 full.

Bake for 20–25 minutes, or until the centers are set and the tops are lightly golden.

5. Cool and Serve

Let the muffins cool for a few minutes before gently removing them from the pan. Serve warm or allow to cool completely for storage.

Tips for Success

Don’t overfill the cups — eggs expand as they bake.
Use silicone muffin liners for easy removal.
Let them cool slightly before removing to prevent sticking.
For extra fluffiness, whisk the eggs vigorously to incorporate air.

If you love bold, savory flavors like this, you might also enjoy This Baked Brie Appetizer Is My Favorite Effortless Way to Impress Guests — it’s another dish where simple ingredients shine.

Serving Suggestions and Pairings

These egg muffins are delicious on their own, but here’s how I like to round out the meal:

Serve with fresh fruit and a slice of This Chocolate Chip Banana Bread Is My Favorite Way to Use Up Overripe Bananas
Pair with a refreshing drink like This Blueberry Lemonade Is My Favorite Refreshing Drink for Sunny Days
Add a protein snack later in the day like These No-Bake Monster Cookie Energy Balls Are My Favorite Snack to Keep on Hand

You can also serve them alongside avocado slices or a simple arugula salad for a brunch-worthy spread.

Nutritional Information (Per Muffin – Approximate)

Calories: 140
Protein: 10g
Fat: 10g
Carbohydrates: 2–3g
Fiber: 0.5g
Sugar: 1g

Nutrition values may vary depending on specific ingredients used.

Storage and Leftover Tips

These egg muffins are fantastic for meal prep.

Refrigerator:
Store in an airtight container for up to 4 days.

Freezer:
Wrap individually and freeze for up to 2 months.

Reheating:
Microwave for 30–45 seconds (from fridge) or about 60–90 seconds (from frozen).

They’re perfect for busy weekdays when you need breakfast fast without sacrificing flavor.

More Recipes You’ll Love

If this recipe fits your busy lifestyle, here are more favorites from the kitchen:

Final Thoughts

These Egg Muffins with Spinach, Chorizo, and Feta prove that breakfast doesn’t have to be boring — or complicated. They’re flavorful, nourishing, and incredibly convenient for busy mornings.

I make a batch almost every week, and they never last long in my house.

If you try this recipe, I’d love to hear how you customized it! Leave a comment with your favorite add-ins and be sure to follow along for more easy, crave-worthy recipes.