Skinny Spinach and Feta Baked Egg

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Would you believe me if I told you that you can have a fresh, healthy breakfast made from-scratch every morning? I know, I know: we’re all scrambling to get out the door as it is, and here I am suggesting that you take the time to cook breakfast! Well, it’s true. You might not be able to see my face right now, but I’m really wearing a very devilish look: you can have your guilt-free cake and eat it too. This skinny spinach and feta baked egg recipe makes a perfectly portion sized breakfast, and it only requires three ingredients!

Yes, my friends, you read that right. You only need three things to make this skinny spinach and feta baked egg recipe. Talk about a quick-and-easy, healthy breakfast option! They only take about 15 minutes to make (which, for me, just means skipping that extra snooze cycle on my alarm clock). If you really don’t have a spare moment in the morning, never fear. You can make this spinach and feta baked egg recipe ahead of time if you’re looking for a grab-and-go breakfast option.

How do we do it? By using a simple kitchen hack that sort of changed our lives. Did you know you could use a muffin tin in this way?

Using a Muffin Tin

If you’re only using your muffin tin to bake cupcakes and muffins, then you’re missing out. The cups in a standard muffin tin are perfectly sized for oven-frying eggs. All you need to do is load in the spinach, crack your egg on top, and sprinkle on the feta cheese. In 15 minutes, you’ll have a fully cooked white with a runny yolk.

That means that this skinny spinach and feta baked egg is portion-sized, delivering exactly 112 calories and 1 gram of carbohydrates. Low-carb, gluten-free, and ready to travel. And, I don’t know about you, but I certainly don’t have room for eating four portions of this breakfast! That means leftovers for the rest of the week. You can pop them in the microwave to heat them up, or eat them cold straight out of the fridge.

It’s a happy little package of iron-rich spinach, protein-packed eggs, and salty feta cheese. You’ll love switching up your breakfast routine and taking a break from overnight oats and smoothies. Because who doesn’t need another skinny breakfast option for busy, on-the-go mornings?

Check out this video to see how to make the recipe:

Skinny Spinach and Feta Baked Egg

4 servings

1 baked egg

Skinny Spinach and Feta Baked Egg

Yield: 4 Servings | Serving Size: 1 Baked Egg | Calories: 112 | Total Fat: 8 g | Saturated Fat: 4 g | Trans Fats: 0 g | Carbohydrates: 1 g | Fiber: 0 g | Sugar: 1 g | Protein: 8 g | Cholesterol: 177 mg | Sodium: 239 mg | SmartPoints (Freestyle): 2 |


  • 1 cup cooked spinach, squeezed to remove water
  • 4 eggs
  • 1/2 cup fat-free feta cheese


  1. Preheat oven to 375 and spray a muffin pan with non-stick spray.
  2. Divide the spinach between 4 muffin cups and place in the bottom. Crack and egg on top of the spinach in each cup and sprinkle with feta cheese.
  3. Place in the oven and bake for about 15 minutes, longer if a hard yolk is prefered. Remove from the oven and carefully remove from the muffin cups. Serve and enjoy.

Skinny breakfast ideas don’t always have to have eggs in them. We have a whole slew of egg-free breakfasts that are filling, tasty, and healthy. Check out our full suite on Pinterest, Facebook, or Instagram.

Other Skinny Breakfast Recipes You’ll Love:

White Bean Avocado Toast

Who doesn’t love a good avocado toast? Besides the great flavor and the boost of morning nutrition, it’s also beautiful to look at. A quick snap for my Instagram feed and out the door I go!

Cottage Cheese Breakfast Bowl

I love the use of cottage cheese in this sweet-and-savory breakfast bowl. It gives you a nice break from Greek Yogurt while still providing you with plenty of protein to start your day.

Savory Southwest Tofu Egg Scramble

How to Make the Best Savory Southwest Tofu Egg Scramble

This recipe is the perfect way to try out tofu for breakfast. It really picks up all the savory flavors of the Southwestern spices, and you’ll double up on the protein between the tofu and the egg whites!


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6 Comments on "Skinny Spinach and Feta Baked Egg"

  1. Sue  June 11, 2018

    I just made your breakfast Stuffed Portobello Caps , ( spectacular, btw, I’ll definitely be making those again ).
    I can’t wait to make the Skinny Spinich and Feta baked eggs. Those are on the list for tomorrow’s breakfast.
    Thank you

  2. carolyn  May 7, 2019

    can you use egg whites eith your spinach

    • Nichole Furlong  May 8, 2019

      Yes, keep in mind you need more egg whites.

  3. paula  November 2, 2019

    So… how did you get them out of the cups intact?
    (Looks delicious! Can hardly wait to try them!)

    • Nichole Furlong  November 2, 2019

      You’ll need to spray the muffin pan well. Use a rubber spatula around the edges to help loosen if needed. You can also use paper liners if you prefer.


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