15-Minute Greek Egg Mug with Spinach and Feta
A quick microwave egg mug loaded with spinach, red onion, tomato, and crumbled feta cheese, finished with fresh basil. This high-protein breakfast comes together in under five minutes for a light, Mediterranean-inspired start to your day. Perfect for meal prep or when you need something fast and satisfying. The key is patting the tomato dry to prevent excess moisture and sogginess.
Ingredients
Instructions
- 1
Spray a large microwave-safe mug with nonstick spray.
- 2
Add spinach and red onion, microwave until softened.
- 3
Blot away excess moisture with paper towel.
- 4
Stir in egg whites and microwave.
- 5
Add tomato, feta, and basil, then microwave until set.
Tips
Pat tomato dry before adding to prevent watery texture and ensure eggs set properly.
Use a mug with at least 16oz capacity to prevent overflow during microwaving.
Good to Know
Cover and refrigerate up to 3 days. Reheat in microwave 30-45 seconds.
Prep spinach, onion, and tomato the night before. Assemble and cook fresh when ready.
Serve warm straight from the mug with whole grain toast or Greek yogurt on the side.
Common Mistakes
Skip blotting tomato to avoid soggy, watery eggs
Don't skip nonstick spray to avoid sticking and difficulty serving
Avoid overfilling to prevent overflow during cooking
Substitutions
Dairy-Free Swaps
General Alternatives
FAQ
Can I use whole eggs instead of egg whites?
Yes, use the same quantity. The mug will be richer and more filling, but cook time may increase slightly and calories nearly double. Whole eggs add about 70 extra calories.
What if my eggs don't set after the final minute?
Microwave in 20-30 second increments, stirring between, until fully cooked. Microwave power varies; older or lower-wattage units take longer.
How long can I keep leftovers?
Cover and refrigerate up to 3 days. Reheat gently in the microwave for 30-45 seconds to avoid rubbery texture. Not ideal frozen due to egg structure.