Spinach Feta and Sun-Dried Tomato Egg Muffin Cups

Spinach Feta and Sun-Dried Tomato Egg Muffin Cups

Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups are a quick, healthy, and Mediterranean-inspired breakfast or snack option. Packed with protein, these muffin cups are loaded with savory feta cheese, tangy sun-dried tomatoes, and nutritious spinach. Baked in a muffin tin, they are perfect for meal prepping, easy to grab on the go, and can be customized with your favorite vegetables or seasonings.

Ingredients:

4 eggs

¾ cup egg whites

½ cup sun-dried tomatoes, drained and chopped

2 cups spinach, chopped

¼ cup feta cheese, crumbled

1 teaspoon Italian seasoning

Salt and pepper, to taste

Cooking spray Olive oil

Instructions:

1. Preheat the Oven:

Preheat your oven to 350°F (175°C). Lightly spray a 12-cup muffin tin with cooking spray to prevent sticking.

2. Prepare the Egg Mixture:

In a large mixing bowl, whisk together the eggs and egg whites until smooth.

Stir in the chopped spinach, sun-dried tomatoes, and feta cheese.

Add the Italian seasoning, salt, and pepper to taste, and mix well.

3. Fill the Muffin Cups:

Evenly distribute the egg mixture into the prepared muffin tin, filling each cup about ¾ full.

4. Bake:

Place the muffin tin in the oven and bake for 18-20 minutes, or until the egg muffins are fully set and slightly golden on top.

5. Cool and Serve:

Allow the muffins to cool for a few minutes before carefully removing them from the tin. These egg muffins can be enjoyed warm or stored in the refrigerator for quick breakfasts throughout the week. 

Notes:

Meal Prep Friendly: These muffin cups can be made in large batches and stored in the refrigerator for up to 4-5 days or frozen for up to 2 months. Reheat in the microwave for a quick breakfast or snack.

Customization: You can add other veggies like bell peppers, mushrooms, or onions. If you prefer more Mediterranean flair, olives, artichokes, or even a pinch of oregano would work well.

Cheese Variations: While feta adds a tangy and salty touch, you can substitute it with goat cheese or shredded mozzarella for a different flavor profile.

Sun-Dried Tomatoes: If using oil-packed sun-dried tomatoes, drain them well before chopping. They add a concentrated burst of flavor but be cautious not to overpower the balance of the dish.

Egg Mixture: Whisking the eggs with a splash of milk or cream adds a touch of creaminess and makes the muffin cups slightly lighter.

Baking Tips: Be sure to grease the muffin tin well or use silicone muffin liners to prevent sticking. Check for doneness around the 15-minute mark by inserting a toothpick; it should come out clean.

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