Easy Chicken and Spinach Egg Muffins

I’ve been making these chicken and spinach egg muffins on repeat lately, and they’ve honestly become my go-to breakfast prep for busy mornings. Packed with protein from eggs and shredded chicken, plus loads of fresh spinach, they’re filling enough to keep me satisfied until lunch. The best part is that you can make a whole batch on Sunday and have grab-and-go breakfasts ready for the entire week!

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 600-700
• Protein: 60-70 g
• Fat: 30-38 g
• Carbohydrates: 25-32 g

Ingredients

For the filling:

• 1 tbsp avocado oil
• 1 cup finely diced onion
• 1 cup mixed bell peppers
• 2 1/2 cups roughly chopped fresh spinach
• 8 oz cooked chicken, shredded
• 1/3 cup sun-dried tomatoes, patted dry and chopped

For the egg base and topping:

• 5 large eggs
• 1 cup egg whites
• 1/2 cup crumbled feta cheese
• 2 cloves garlic, minced
• 1/2 teaspoon freshly ground black pepper

Step 1: Prepare the Oven and Muffin Tin

• 1 tbsp avocado oil

Preheat your oven to 350°F and generously grease a 12-cup muffin tin with avocado oil, making sure to coat the bottom and sides of each cup.

This prevents sticking and makes removal much easier after baking.

Step 2: Sauté Aromatics and Wilt the Greens

• 1 cup finely diced onion
• 1 cup mixed bell peppers
• 2 cloves garlic, minced
• 2 1/2 cups roughly chopped fresh spinach

Heat the remaining avocado oil in a large skillet over medium heat.

Add the diced onion and cook for 2-3 minutes until softened and fragrant.

Stir in the minced garlic and mixed bell peppers, cooking for another minute.

Add the roughly chopped spinach in batches, stirring until completely wilted—this usually takes 2-3 minutes.

I like to press down on the spinach with a wooden spoon to release its moisture, which helps concentrate the flavors and prevents watery muffins.

Step 3: Combine Filling Ingredients

• 8 oz cooked chicken, shredded
• 1/3 cup sun-dried tomatoes, patted dry and chopped
• sautéed vegetable mixture from Step 2

Remove the skillet from heat and stir in the shredded cooked chicken and chopped sun-dried tomatoes.

Mix well to distribute all ingredients evenly throughout the vegetable base.

This is your egg muffin filling mixture.

Step 4: Distribute Filling into Muffin Cups

• filling mixture from Step 3

Divide the filling mixture evenly among the 12 prepared muffin cups, filling each one about halfway up.

This leaves room for the egg mixture to rise without overflowing.

I find using an ice cream scoop or large spoon makes distribution more even and faster.

Step 5: Prepare and Pour Egg Custard

• 5 large eggs
• 1 cup egg whites
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup crumbled feta cheese

In a bowl, whisk together the 5 large eggs, 1 cup egg whites, and the freshly ground black pepper until well combined and smooth.

Pour this egg mixture evenly over the filling in each muffin cup, filling to just about the rim.

Top each muffin with crumbled feta cheese, distributing it as evenly as possible.

Step 6: Bake Until Set

Place the muffin tin in the preheated 350°F oven and bake for 20-25 minutes, until the egg custard is set and cooked through.

You can check doneness by inserting a toothpick in the center—it should come out clean—or by using an instant-read thermometer (the internal temperature should reach 190°F).

The tops should be lightly golden and slightly firm to the touch.

Step 7: Cool and Serve

Remove the muffin tin from the oven and let the egg muffins cool for 5 minutes in the tin.

This cooling time helps them set completely and makes removal much easier.

Run a thin knife around the edges of each muffin and gently pop them out of the tin.

Serve warm or at room temperature.

Easy Chicken and Spinach Egg Muffins

Delicious Easy Chicken and Spinach Egg Muffins recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 42 minutes mins

Servings: 12 muffins

Calories: 650

Ingredients Method

Ingredients

  

For the filling:

• 1 tbsp avocado oil
• 1 cup finely diced onion
• 1 cup mixed bell peppers
• 2 1/2 cups roughly chopped fresh spinach
• 8 oz cooked chicken, shredded
• 1/3 cup sun-dried tomatoes, patted dry and chopped

For the egg base and topping:

• 5 large eggs
• 1 cup egg whites
• 1/2 cup crumbled feta cheese
• 2 cloves garlic, minced
• 1/2 teaspoon freshly ground black pepper

Method

 

1. Preheat your oven to 350°F and generously grease a 12-cup muffin tin with avocado oil, making sure to coat the bottom and sides of each cup. This prevents sticking and makes removal much easier after baking.
2. Heat the remaining avocado oil in a large skillet over medium heat. Add the diced onion and cook for 2-3 minutes until softened and fragrant. Stir in the minced garlic and mixed bell peppers, cooking for another minute. Add the roughly chopped spinach in batches, stirring until completely wilted—this usually takes 2-3 minutes. I like to press down on the spinach with a wooden spoon to release its moisture, which helps concentrate the flavors and prevents watery muffins.
3. Remove the skillet from heat and stir in the shredded cooked chicken and chopped sun-dried tomatoes. Mix well to distribute all ingredients evenly throughout the vegetable base. This is your egg muffin filling mixture.
4. Divide the filling mixture evenly among the 12 prepared muffin cups, filling each one about halfway up. This leaves room for the egg mixture to rise without overflowing. I find using an ice cream scoop or large spoon makes distribution more even and faster.
5. In a bowl, whisk together the 5 large eggs, 1 cup egg whites, and the freshly ground black pepper until well combined and smooth. Pour this egg mixture evenly over the filling in each muffin cup, filling to just about the rim. Top each muffin with crumbled feta cheese, distributing it as evenly as possible.
6. Place the muffin tin in the preheated 350°F oven and bake for 20-25 minutes, until the egg custard is set and cooked through. You can check doneness by inserting a toothpick in the center—it should come out clean—or by using an instant-read thermometer (the internal temperature should reach 190°F). The tops should be lightly golden and slightly firm to the touch.
7. Remove the muffin tin from the oven and let the egg muffins cool for 5 minutes in the tin. This cooling time helps them set completely and makes removal much easier. Run a thin knife around the edges of each muffin and gently pop them out of the tin. Serve warm or at room temperature.