These Pumpkin & Spinach Egg Muffins are one of my go-to make-ahead breakfasts.
They’re warm, cozy, and full of good stuff like fresh spinach, pumpkin purée, and a little salty feta.
What I love most? They’re easy to grab on busy mornings and surprisingly filling for something so light. Plus, they reheat beautifully.
What You’ll Need
- 6 large eggs
- 1/2 cup canned pumpkin purée (not pumpkin pie filling)
- 1 cup fresh spinach, finely chopped
- 1/4 cup crumbled feta cheese
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/8 tsp black pepper
- Non-stick cooking spray
Why I Love This Recipe
This one hits all the right notes—savory, cozy, quick, and healthy. I first made these during a very hectic fall season and they’ve stuck around ever since.
- Super portable for on-the-go mornings
- Loaded with fiber and protein
- Naturally low-carb and gluten-free
- One bowl, one pan, minimal cleanup
- Freezer-friendly
Makes: 6 muffins
Cook Time: 20 minutes
Total Time: 30 minutes
Macros (per muffin):
Calories: 90
Protein: 6g
Fat: 6g
Carbs: 2g
Fiber: 0.7g
Why This Recipe Works (Quick Science)
Eggs are naturally full of proteins that firm up when cooked, helping hold everything together. Pumpkin adds moisture and flavor without needing oil. Spinach shrinks when baked, so you can pack a lot of nutrients in a small bite. Feta adds a salty contrast that cuts through the richness of the egg.
Common Mistakes
- Using watery pumpkin: Make sure to use thick canned purée, not homemade or watery puree.
- Not chopping spinach enough: If spinach is too big, it won’t cook evenly and the texture will be off.
- Overbaking: These muffins cook quickly—pull them as soon as they’re set to keep them tender.
- Skipping the spray: Egg muffins will stick if the pan isn’t well-greased.
What to Serve With
- Toast or an English muffin
- Fresh fruit or a smoothie
- Avocado slices with a sprinkle of chili flakes
- Hot sauce or salsa on the side
FAQ
Can I use frozen spinach?
Yes—thaw and squeeze out as much liquid as possible first.
How long do they last in the fridge?
Up to 4 days in an airtight container.
Can I freeze them?
Absolutely. Wrap individually and freeze for up to 2 months. Reheat in microwave or oven.
Can I double the recipe?
Yes, just use two muffin tins or bake in batches.
Pro Tips
- Spray the muffin tin generously or use silicone liners for easy release.
- Beat the eggs well to get light and fluffy muffins.
- Let the muffins cool for 5–10 minutes before removing so they hold together better.
- Crumble the feta gently—chunks give a better texture.
- Don’t overmix once the ingredients are combined.
Tools Required
- 12-cup nonstick muffin tin
- Mixing bowl
- Whisk or fork
- Measuring cups and spoons
- Cooking spray
Substitutions and Variations
- Use goat cheese instead of feta
- Swap spinach for chopped kale
- Add chopped cooked bacon or sausage for extra protein
- Sprinkle a little cheddar on top before baking
- Use butternut squash purée in place of pumpkin
Make Ahead Tips
- Mix the filling the night before and store covered in the fridge. Pour into muffin tin in the morning and bake.
- Or bake fully, cool, and refrigerate. Reheat in microwave for 30 seconds before serving.
How to Make Pumpkin & Spinach Egg Muffins
Step 1: Preheat oven to 350°F and spray muffin tin
Preheat your oven to 350°F. Spray a 12-cup nonstick muffin tin with cooking spray to make sure nothing sticks.
Step 2: Crack and whisk the eggs
Crack 6 large eggs into a medium mixing bowl. Whisk until smooth and light yellow, about 30 seconds.
Step 3: Stir in pumpkin and seasonings
Add 1/2 cup canned pumpkin purée, 1/4 tsp garlic powder, 1/4 tsp salt, and 1/8 tsp black pepper. Whisk until fully combined and smooth.
Step 4: Add chopped spinach and feta
Fold in 1 cup finely chopped fresh spinach and 1/4 cup crumbled feta cheese. Stir gently until just mixed.
Step 5: Pour mixture into muffin tin
Evenly divide the mixture between 6 muffin cups. Fill each about 3/4 full.
Step 6: Bake at 350°F for 18–20 minutes
Place muffin tin in the oven and bake for 18 to 20 minutes, or until the tops are set and puffed up.
Step 7: Cool and remove from tin
Let muffins cool in the tin for 5 minutes. Then use a spoon or knife to gently lift them out.
Leftovers and Storage
- Fridge: Store in an airtight container for up to 4 days.
- Freezer: Wrap individually and freeze for up to 2 months.
- Reheat: Microwave for 30–45 seconds or warm in the oven at 300°F for 10 minutes.
Wrap-Up
These Pumpkin & Spinach Egg Muffins are simple, healthy, and honestly kind of addicting. Whether you’re meal prepping or just want something cozy in the morning, give them a try. I’d love to hear how yours turn out—leave a comment and let me know what twists you try!