Spinach and Feta Egg Muffins
These Spinach and Feta Egg Muffins are a healthy, delicious, and convenient breakfast option. Packed with protein from eggs and enriched with the vibrant flavor of fresh spinach and tangy feta cheese, these muffins are both satisfying and nutritious. Perfect for meal prep, you can make them in advance and enjoy a grab-and-go breakfast throughout the week.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 12 muffins
Ingredients:
For the Egg Muffins:
8 large eggs
1 cup fresh spinach, chopped
1/2 cup feta cheese, crumbled
1/4 cup milk (whole milk, almond milk, or your preferred milk)
1/4 tsp garlic powder
1/4 tsp onion powder
Salt and pepper, to taste
1/4 cup red bell pepper, finely diced (optional for added color and flavor)
1 tbsp olive oil (for greasing the muffin tin)
Instructions:
1. Preheat Oven and Prepare Muffin Tin:
Preheat your oven to 375°F (190°C).
Grease a 12-cup muffin tin with olive oil or use non-stick spray to ensure the muffins don’t stick.
2. Prepare the Ingredients:
In a large mixing bowl, crack the eggs and whisk them together with milk, garlic powder, onion powder, salt, and pepper until well combined.
Stir in the chopped spinach, crumbled feta cheese, and optional red bell pepper.
3. Fill the Muffin Tin:
Divide the egg mixture evenly between the 12 muffin cups. You can fill them to about 3/4 full for even-sized muffins.
4. Bake:
Bake in the preheated oven for 18–20 minutes, or until the egg muffins are set and lightly golden on top. A toothpick inserted in the center should come out clean.
5. Cool and Serve:
Allow the muffins to cool for a few minutes before removing them from the tin.
Serve immediately or store in an airtight container in the refrigerator for up to 4 days.
Chef Tips & Notes:
Add-ins: Feel free to add other vegetables such as mushrooms, zucchini, or onions to customize the muffins to your liking.
Make-Ahead: These egg muffins are perfect for meal prep. You can store them in the fridge for up to 4 days or freeze them for up to 3 months. To reheat, microwave for 20-30 seconds.
Cheese Variations: If you’re not a fan of feta, you can swap it for cheddar, mozzarella, or goat cheese.
Grease the Muffin Tin Well: If you’re using a metal muffin tin, be sure to grease it well or use liners to prevent sticking.
Spices: You can experiment with other spices, such as smoked paprika or Italian seasoning, for different flavor profiles.
Frequently Asked Questions
Q: Can I use frozen spinach?
A: Yes, you can use frozen spinach. Just be sure to thaw it and drain out any excess water before adding it to the egg mixture.
Q: How do I store these muffins?
A: Store the muffins in an airtight container in the refrigerator for up to 4 days. They can also be frozen for up to 3 months. To reheat, microwave for 20–30 seconds.
Q: Can I use egg substitutes for a dairy-free or vegan version?
A: For a vegan version, you can use a flaxseed or chia egg substitute, but note that the texture will be different from traditional eggs. You can also use a dairy-free cheese if you want to make it fully dairy-free.
Q: Can I double the recipe?
A: Yes, you can easily double the recipe and use two muffin tins if needed. Just be sure to adjust the cooking time slightly if you make a larger batch.
Nutritional Info
Calories: 120 kcal
Protein: 9g
Carbohydrates: 2g
Dietary Fiber: 1g
Sugars: 1g
Total Fat: 9g
Saturated Fat: 3g
Cholesterol: 160mg
Sodium: 270mg