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.