Egg Muffins with Spinach, Kale, and Feta
These savory egg muffins are like mini frittatas baked in a muffin tin. Loaded with spinach, kale, and creamy feta cheese, they’re fluffy, flavorful, and easy to grab on the go. Perfect for meal prep, these Mediterranean-inspired muffins can be eaten warm or cold and make a healthy, protein-rich breakfast, lunchbox filler, or snack.
⏱ Time
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Ingredients
8 large eggs
¼ cup milk (dairy or unsweetened almond milk)
1 cup fresh spinach, chopped
1 cup kale, stems removed, finely chopped
½ cup crumbled feta cheese
2 green onions, sliced
1 garlic clove, minced (optional)
1 tbsp olive oil
Salt & black pepper to taste
Pinch of dried oregano (optional, for Mediterranean flavor)
Instructions
Step 1 – Prep the Veggies
1. Preheat oven to 375°F (190°C). Grease or line a 12-cup muffin tin.
2. Heat olive oil in a skillet.
3. Sauté spinach, kale, and garlic until just wilted (2–3 minutes). Remove from heat.
Step 2 – Make the Egg Mixture
1. In a large bowl, whisk eggs and milk until smooth.
2. Season with salt, pepper, and oregano.
3. Stir in sautéed greens, green onions, and feta.
Step 3 – Bake
1. Divide mixture evenly among muffin cups (about ¾ full).
2. Bake 18–20 minutes, until muffins are set and lightly golden.
3. Cool slightly before removing from tin.
Notes & Tips
Meal Prep: Store in an airtight container in the fridge for up to 4 days, or freeze for up to 2 months.
Reheating: Warm in the microwave for 30–40 seconds.
Add-ins: Sun-dried tomatoes, roasted red peppers, or olives make great additions.
Cheese Swap: Try goat cheese or shredded mozzarella instead of feta.
❓ frequently asked questions FAQ
Q: Can I make these dairy-free?
A: Yes — use a non-dairy milk and skip the feta (or use a vegan feta alternative).
Q: Can I use frozen spinach or kale?
A: Absolutely — thaw, squeeze out excess water, and sauté briefly before adding.
Q: Do these muffins puff up a lot?
A: They rise while baking, then settle slightly as they cool — totally normal.
Nutrition information
Calories: 95 kcal
Protein: 7 g
Fat: 6 g
Carbohydrates: 2 g
Fiber: 1 g
Sodium: 160 mg