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Scrambles & egg dishes

Spinach & feta egg muffins with toast

Make-ahead baked egg muffins with spinach, red capsicum, spring onion and feta — reheat three for a quick protein-rich breakfast with wholemeal toast.

  • 40 min · 15 min hands-on
  • Serves 4
  • 12-hole muffin tin, large jug or bowl, whisk
  • Contains egg, milk, wheat, gluten
  • Vegetarian
  • Complete meal
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Spinach & feta egg muffins with toast · Per serving (1 of 4)

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One serve gives you

Daily needs: Female 31–50
  • Protein 25 g · 30%
  • Carbs 19 g · 23%
  • Fat 18 g · 47%
  • Fibre 4 g

Highest in this recipe

  • Vitamin C 68.2 mg151% of RDI
  • Vitamin D 7.2 µg145% of AI (Adequate Intake)
  • B7 26 µg103% of AI (Adequate Intake), partial ingredient data
  • B12 2.03 µg85% of RDI
  • Folate (DFE) 328 µg82% of RDI
All 152 nutrients and their sources ↓

Black shows one serve; the rest of each bar is left for the day. * Partial ingredient data.

Ingredients

Weights for 4 servings. Per-serve nutrition stays the same.

  • 5 g
  • 500 g
  • 100 g
  • 0.5 g
  • 100 g
  • 100 g
  • 30 g
  • 80 g
  • 160 g

Check product labels and cross-contact. Ingredient notes are not an allergy-safety guarantee.

Method

5 steps · about 40 min
  1. Heat the oven to 180°C conventional (160°C fan). Brush a 12-hole muffin tin generously with the olive oil.
  2. In a large jug, whisk the eggs, milk and pepper until smooth.
  3. Divide the spinach, capsicum, spring onions and feta between the 12 holes, then pour the egg mixture evenly over the top.
  4. Bake for 18–22 minutes until puffed and set right through the centre with no liquid egg; a knife inserted in the middle should come out clean. Cool in the tin for 5 minutes, then run a knife around each and lift out.
  5. Serve three egg muffins per person with a slice of toasted wholemeal bread. Leftovers keep in an airtight container in the fridge for 3 days; reheat until steaming hot.

Add optional toppings or substitutions to your saved copy to include them in the calculation.

One serve gives you

Daily needs: Female 31–50
  • Protein 25 g · 30%
  • Carbs 19 g · 23%
  • Fat 18 g · 47%
  • Fibre 4 g

Highest in this recipe

  • Vitamin C 68.2 mg151% of RDI
  • Vitamin D 7.2 µg145% of AI (Adequate Intake)
  • B7 26 µg103% of AI (Adequate Intake), partial ingredient data
  • B12 2.03 µg85% of RDI
  • Folate (DFE) 328 µg82% of RDI
All 152 nutrients and their sources ↓

Black shows one serve; the rest of each bar is left for the day. * Partial ingredient data.

Calculation limitations
  • Further heating in this recipe is not covered by the food record or a reviewed cooking factor. Reported contributions remain estimates.

Every nutrient, and where it comes from

152 nutrients and food components, and the ingredients that supply each one.

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About this recipe and its sources

Editorially reviewed for ingredient-method agreement, flavour structure, moisture control, practical timings and food-safety cues. Compound products and cross-contact remain label-dependent.

MorselMetrics kitchen ideas · MorselMetrics original recipe content

Original AI-assisted recipe development for MorselMetrics. Editorially reviewed. Nutrition calculated from attributed food-composition sources.

Calculation assumptions & recipe adaptations

Estimated from weighed edible ingredients using existing source-backed food records. Cooking changes without a supported model remain unadjusted; unknown nutrient values remain unknown.

  • Olive oil, for greasing: Whole-recipe edible weight.
  • Eggs, 10 × about 50 g without shell: Whole-recipe edible weight.
  • Full-cream milk: Whole-recipe edible weight.
  • Ground black pepper: Whole-recipe edible weight.
  • Baby spinach, finely chopped: Whole-recipe edible weight.
  • Red capsicum, finely diced: Whole-recipe edible weight.
  • Spring onions, thinly sliced: Whole-recipe edible weight.
  • Feta made with vegetarian rennet, crumbled: Whole-recipe edible weight.
  • Wholemeal bread, 4 slices of about 40 g, to serve: Whole-recipe edible weight.

AFCD attribution, data & methods

Food matches used for nutrition
  • Olive oil, for greasing: Oil, olive
  • Eggs, 10 × about 50 g without shell: Egg, chicken, whole, raw
  • Full-cream milk: Milk, cow, fluid, regular fat (~3.5%)
  • Ground black pepper: Pepper, black, ground
  • Baby spinach, finely chopped: Spinach, baby, fresh, raw
  • Red capsicum, finely diced: Capsicum, red, fresh, raw
  • Spring onions, thinly sliced: Onion, spring, fresh, raw
  • Feta made with vegetarian rennet, crumbled: Cheese, fetta (feta)
  • Wholemeal bread, 4 slices of about 40 g, to serve: Bread, from wholemeal flour

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