Spinach and Feta Egg White Cups

Spinach and Feta Egg White Cups

This post may contain affiliate links. Click here to read my full disclosure.

These egg white cups combine potatoes, mushrooms, spinach, and feta with egg whites to make a nutrient dense breakfast that’s great reheated and perfectly portable. As you’d expect from my blog, this is a super simple recipe. You’ll only need five simple ingredients, excluding spices, to make these egg white cups.

These egg white cups are loaded with veggies but require minimal prep thanks to simple ingredient selection. They're great as a breakfast meal prep recipe!

Ingredients for These Egg White Cups

To make things as simple as possible, the recipe calls for convenience forms of every ingredient. I’ll briefly cover the ones you might have questions about modifying.


You may raise an eyebrow when you come across canned potatoes in the recipe card below. I first used canned potatoes in my loaded air fried chicken and potatoes recipe and have been hooked since. They’re perfect for quick recipes because you don’t need to do any chopping or cooking to soften the potatoes.

potato mushroom spinach and feta egg white cups step 1

That said, if you’d rather use fresh potatoes, simply dice them and cook them for a few minutes until soft before adding the mushrooms.


The recipe calls for frozen or canned chopped spinach for convenience (and because, Popeye).

If you wanted to use fresh, you’ll need to cook the spinach over medium heat until it begins to wilt. Then remove the spinach from the heat to cool and chop.

potato mushroom spinach and feta egg white cups step 2


This is the only fresh ingredient the recipe calls for, but you could certainly use a canned version of sliced mushrooms if you’d rather. If you go this route, be sure to fully dry the mushrooms before adding since the canned versions retain even more moisture.


Liquid egg whites are just so darn easy for these types of recipes, and it would be a shame to waste 9 egg yolks. That said, if you wanted to use whole eggs, that would work great.

A large egg usually weighs around 70-80 grams. So, to replace the egg whites with whole eggs you could whisk 5-6 eggs together.

potato mushroom spinach and feta egg white cups 1

Final Notes for Your Egg White Cups

I would highly recommend tasting the potato, mushroom, and spinach mixture before going in the muffin tin to assess the level of seasoning. The feta cheese will add some saltiness and slight flavor but if your veggies are bland before going in, your egg white cups may be lacking in the flavor department.

Okie doke, that’s all I have for you. You’ll find the full recipe card below.

If you make these egg white cups, I wanna see ’em. Take a photo and tag me on Instagram @mason_woodruff or join my free Facebook group and share it with the Proton Party.

4.41 from 5 votes

Spinach and Feta Egg White Cups with Potatoes and Mushrooms

A simple recipe for egg white cups loaded with veggies. 

Course Breakfast
Cuisine American
Keyword breakfast, egg white cups
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 12 egg white cups
Calories 50 kcal
Author Mason Woodruff


  • 1 1/2 C (396g) Liquid Egg Whites or the whites of 8-9 eggs
  • 15 oz can Diced Potatoes drained
  • 1/2 C (115g) Chopped Spinach canned or thawed from frozen and drained
  • 1 1/2 C (100g) White Mushrooms roughly chopped
  • 1/2 C (56g) Crumbled Feta Cheese
  • 1/8 tsp Salt and Pepper
  • 1/8 tsp Cayenne Pepper to taste (optional)


  1. Preheat an oven to 350F and spray a 12-muffin tin with nonstick cooking spray. I used a silicone muffin mold on top of a baking sheet.

  2. Add the drained potatoes and mushrooms to a large skillet over medium-high heat. Sprinkle the salt and peppers over the mixture. Cook until the mushrooms begin to brown slightly and the potatoes begin to crisp around the edges, about 6-8 minutes. (If you'd like crispier potatoes, cook them a few minutes on their own before adding the mushrooms.)

    potato mushroom spinach and feta egg white cups step 1
  3. Add the spinach and stir well, spreading out the spinach as evenly as possible. Reduce the heat and cook until everything is evenly mixed and no moisture remains, about 4-5 minutes. 

    potato mushroom spinach and feta egg white cups step 2
  4. Spoon the mixture into the muffin tin as evenly as possible.

    potato mushroom spinach and feta egg white cups step 3
  5. Crumble the feta cheese and sprinkle it over the spinach mixture.

    potato mushroom spinach and feta egg white cups step 4
  6. Pour the egg whites over the mixture. If you're using liquid egg whites from a carton, you may want to go straight from the carton for easy pouring. You can place the carton on a food scale and zero out the scale to see how much you're pouring into each slot. (The amount may vary based on the size of your muffin tin.)

    potato mushroom spinach and feta egg white cups step 5
  7. Bake for 20-23 minutes or until the egg white cups are fully cooked through. Let the cups cool for a few minutes before removing from the muffin tin. Refrigerate leftover egg cups for 2-3 days. 

Recipe Notes

  • Each egg cup has 1 Smart Point.
  • If you use canned mushrooms, be sure to drain well and remove as much moisture as possible.
  • For fresh potatoes, dice and cook a few minutes before adding the mushrooms. 
  • For fresh spinach, cook the spinach on its own until the spinach begins to wilt. Remove from the heat to cool and chop. Add the cooked spinach at the same step in the recipe. 
  • Taste the veggies before adding to the muffin tin/mold to assess your level of seasoning. 
  • To substitute whole eggs for egg whites, whisk together 5-6 large eggs. 
Nutrition Facts
Spinach and Feta Egg White Cups with Potatoes and Mushrooms
Amount Per Serving (1 egg white cup)
Calories 50 Calories from Fat 9
% Daily Value*
Fat 1g2%
Carbohydrates 4.7g2%
Protein 5.3g11%
* Percent Daily Values are based on a 2000 calorie diet.

More Healthy Breakfast Recipes You Might Like

If you’re looking for something with a bit more volume, my southwest sweet potato breakfast hash is super filling and loaded with veggies as well.

healthy southwest sweet potato breakfast hash recipe

And if you’re looking for a breakfast to feed a crowd, my egg and chorizo breakfast casserole is a reader favorite.

egg and chorizo breakfast casserole

6 thoughts on “Spinach and Feta Egg White Cups”

  • 5 stars
    These are AMAZING and reheat so easy for a quick breakfast on the go. I didn’t have canned potatoes (or any potatoes at home for that matter) so I omitted that ingredient. I used fresh spinach and mushrooms put the directly in the pan (uncooked) and then eggs on top and stuck them in the over and they came out great! Def cook the veggies before hand though if you are trying to load up with as much as you can! This recipe is a staple 🙂

    • These egg muffins are absolutely amazing!!! They are a perfect part of meal prepping sundays for me. They last me the week and I can grab, heat, and go! I used a southwest shredded potato that I bought premade and it was perfect! I have only been a follower for 2 weeks and I cannot wait to try more recipes!! 10/10!

  • 5 stars
    These are so easy to make and absolutely delectable. Trader Joe’s has frozen, pre-shredded potatoes that make this a snap. Heathy, easy and so tasty you’ll want to make them a part of your every. single. day. Try them!

  • 5 stars
    You can’t go wrong with these. I like to sub for goat cheese, the type I get has the exact same calorie content. Also the silicon baking cups are 1000000% worth the investment!

  • 5 stars
    I had made egg cups before but was never fully satisfied with how they turned out. The addition of the potatoes in this recipe was what did the trick! I swap the feta for a shredded cheddar mixture than I keep on hand but I imagine feta would be delicious in these as well! On a scale of 1 to “would make again”, I eat these every day for breakfast.

Leave a Reply

Your email address will not be published. Required fields are marked *