Looking for a quick, wholesome breakfast that doesn’t sacrifice flavor? These Savory Spinach & Feta Egg Muffins are just the thing!
Packed with protein, leafy greens, and tangy feta, they’re the perfect make-ahead option for busy mornings or energizing snacks on the go.
Whether you’re meal prepping for the week or need a handheld bite to fuel your day, these muffins are a delicious and nutritious solution you’ll keep coming back to.
Ingredients:
6 large eggs
1 cup fresh spinach, chopped
½ cup crumbled feta cheese
¼ cup milk (or a dairy-free alternative)
½ teaspoon salt
¼ teaspoon black pepper
¼ teaspoon garlic powder (optional)
¼ teaspoon red pepper flakes (optional, for a little kick)
Olive oil spray, for greasing
Instructions:
Preheat & Prep:
Preheat your oven to 350°F (175°C). Lightly spray a muffin tin with olive oil to prevent sticking.
Mix the Ingredients:
In a large bowl, whisk the eggs with the milk, salt, pepper, and any optional spices. Stir in the chopped spinach and crumbled feta.
Fill the Muffin Tin:
Evenly pour the mixture into the muffin tin, filling each cup about ¾ full.
Bake:
Bake for 18–22 minutes, or until the centers are set and tops are slightly golden.
Cool & Enjoy:
Let the muffins cool for a few minutes before removing them.
Serve warm, or store in the fridge for up to 4 days for an easy reheat-and-eat option!
How to Store:
Refrigerate: Once cooled, store egg muffins in an airtight container in the refrigerator for up to 4 days.
Freeze: For longer storage, wrap each muffin individually in plastic wrap or foil, then place them in a freezer-safe bag or container. They’ll keep well for up to 2 months.
To Reheat:
From the fridge: Microwave for 30–45 seconds until warmed through.
From frozen: Microwave for 60–90 seconds, or until hot in the center.
For best results, let them thaw in the fridge overnight before reheating.
Variations:
Add Protein: Mix in cooked bacon, sausage, or diced ham for a heartier muffin.
Veggie Boost: Try chopped bell peppers, mushrooms, onions, or zucchini for extra flavor and nutrition.
Cheese Swap: Swap feta for shredded cheddar, mozzarella, goat cheese, or a blend for different flavor profiles.
Herb It Up: Fresh herbs like parsley, dill, or basil add brightness and depth.
Mediterranean Style: Add chopped sun-dried tomatoes and kalamata olives for a tangy twist.
Tips:
Use a Nonstick Muffin Tin: Or silicone liners to ensure easy release.
Chop Spinach Finely: This helps it blend evenly throughout the muffins.
Don’t Overbake: Remove from the oven as soon as the centers are set to keep them tender.
Meal Prep Friendly: Store in the fridge for up to 4 days, or freeze for up to 2 months. Reheat in the microwave for 30–60 seconds.
Customize Each Cup: Pour the base mixture in, then top individual cups with your favorite extras—great for family members with different tastes!
Nutritional Information (per muffin):
Calories: ~110
Protein: ~7g
Fat: ~8g
Carbohydrates: ~2g
Fiber: ~0.5g
Sugars: ~1g
Calcium: ~100mg
Sodium: ~270mg
Keep in mind that exact values may vary based on the brand of ingredients used and any variations you make.