Spinach and Feta Egg White Cups

By Mason WoodruffUpdated May 06, 2026, Published Dec 26, 2018

A simple recipe for egg white cups loaded with veggies.

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Reader Rating

Calories 50 kcal

Protein 5.3 g

Carbs 4.7 g

Fat 1 g

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!

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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.

Potatoes

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. For another recipe to make with canned potatoes, check out my chorizo con papas breakfast quesadillas.

potato mushroom spinach and feta egg white cups step 1

That said, if you’d rather use fresh potatoes, peel and finely dice them to cook for a few minutes until soft before adding the mushrooms. If you didn’t want to peel the potatoes, you could use baby gold or Dutch yellow potatoes like I used to make breakfast potatoes in the air fryer. They’re softer and creamier than russet potatoes.

Spinach

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

Mushrooms

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.

Eggs

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.

4.91 from 31 votes

Servings: 12 egg white cups

Spinach and Feta Egg White Cups with Potatoes and Mushrooms

By Mason Woodruff

A simple recipe for egg white cups loaded with veggies.

Prep: 10

Cook: 20

Total: 30

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Ingredients

▢ 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)

Instructions

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.
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.)
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.
Spoon the mixture into the muffin tin as evenly as possible.
Crumble the feta cheese and sprinkle it over the spinach mixture.
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.)
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.

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

Serving: 1egg white cup, Calories: 50kcal, Carbohydrates: 4.7g, Protein: 5.3g, Fat: 1g

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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

Mason Woodruff

I’m Mason Woodruff, and I’ve been writing about fitness and food since finishing a nutrition degree in 2014. After working as a strength and nutrition coach, I realized cooking is a skill most fitness enthusiasts could use some help with. I’ve been creating recipes for home cooks ever since.