These low-carb spinach feta egg cups are my weekday answer to the question, “What can I grab that’s fast but still feels like real food?” They borrow their flavor profile from classic Greek spanakopita—spinach, feta, a hint of onion and herbs—but skip the phyllo and butter in favor of a lean egg white base. Baked in a muffin tin, they’re portioned, portable, and reheat beautifully, which makes them ideal for busy mornings, light lunches, or a high-protein snack. If you enjoy Mediterranean flavors and like to meal prep, this is the kind of recipe that quietly works in the background of your week, giving you something savory and satisfying without a lot of fuss.
These egg cups pair nicely with something fresh and crisp to balance their richness. I like to serve them alongside a simple cucumber-tomato salad dressed with lemon and olive oil, or a small bowl of mixed berries if I’m keeping things breakfast-focused. For a more substantial plate, add a few slices of avocado and a spoonful of plain Greek yogurt with a sprinkle of za’atar or smoked paprika. If you’re serving brunch, set them out on a platter with roasted asparagus or cherry tomatoes and a light green salad—guests can help themselves, and the cups hold their shape and texture even as they cool.
Low-Carb Spinach Feta Egg White Cups
Servings: 12 egg cups (about 4 servings of 3 cups each)
Ingredients
2 cups liquid egg whites (or whites from about 12 large eggs)
1 1/2 cups fresh baby spinach, finely chopped (or 1 cup thawed, well-drained frozen spinach)
1/2 cup feta cheese, crumbled
1/4 cup finely chopped green onion (white and green parts) or 2 tablespoons finely minced red onion
2 tablespoons grated Parmesan cheese (optional, for extra savoriness)
2 tablespoons milk or unsweetened almond milk (optional, for a softer texture)
2 tablespoons extra-virgin olive oil, divided (1 for sautéing, 1 for greasing the tin, or use nonstick spray)
1/2 teaspoon kosher salt (or to taste)
1/4 teaspoon freshly ground black pepper
1/4 teaspoon garlic powder or 1 small clove garlic, very finely minced
1/4 teaspoon dried oregano or dried dill (optional, but very nice with feta)
Directions
Preheat your oven to 350°F (175°C). Lightly grease a standard 12-cup muffin tin with a little olive oil or nonstick spray, making sure to coat the sides so the egg cups release easily.
Prepare the spinach: If using fresh spinach, rinse, pat dry, and chop it finely. If using frozen spinach, thaw completely and squeeze out as much liquid as possible with your hands or a clean kitchen towel—excess moisture can make the cups watery.
Sauté the aromatics (optional but recommended): In a small skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped spinach and green onion (or red onion) and cook for 2–3 minutes, just until the spinach wilts and any extra moisture cooks off. Stir in the garlic for the last 30 seconds if using fresh garlic. Remove from heat and let cool slightly.
Mix the egg base: In a medium bowl or large measuring cup with a spout, whisk together the egg whites, salt, pepper, garlic powder (if using), dried oregano or dill, and the milk or almond milk if you’re using it. A spouted container makes it easier to pour into the muffin cups.
Add the fillings: Stir the cooled spinach mixture into the egg whites, then fold in the crumbled feta and Parmesan. The feta won’t fully dissolve; you want those little pockets of salty cheese throughout.
Fill the muffin tin: Divide the mixture evenly among the 12 muffin cups, filling each about three-quarters full. Use a spoon to redistribute any spinach and feta so each cup has a good balance of filling.
Bake: Place the muffin tin on the center rack and bake for 18–22 minutes, or until the egg cups are set in the middle and just beginning to turn light golden at the edges. They may puff slightly in the oven and then settle as they cool—that’s normal.
