Spinach & Feta Egg Muffins
These Spinach & Feta Egg Muffins are fluffy, protein-packed, and perfect for meal prep. Filled with fresh spinach, tangy feta cheese, and herbs, they’re a delicious grab-and-go breakfast or healthy snack.
Recipe Details
Prep Time: 10 minutes
Cook Time: 20–25 minutes
Total Time: 35 minutes
Servings: 12 muffins
Ingredients
- 10 large eggs
- 2 cups fresh spinach, chopped
- 1 cup crumbled feta cheese
- 1/4 cup diced red bell pepper
- 1/4 cup finely chopped onion
- 2 tablespoons milk (optional, for a fluffier texture)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1/2 teaspoon dried oregano
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt (use less if feta is salty)
- 2 tablespoons chopped fresh parsley (optional)
- Non-stick cooking spray or butter for greasing the muffin pan
Instructions
Step 1
Preheat the oven to 375°F (190°C). Lightly grease a 12-cup muffin tin or line with silicone muffin liners.
Step 2
Heat the olive oil in a skillet over medium heat. Sauté the onion and bell pepper for 3–4 minutes until softened. Add the spinach and cook for 1–2 minutes, just until wilted. Remove from heat and let cool slightly.
Step 3
In a large mixing bowl, whisk together the eggs, milk (if using), garlic powder, oregano, black pepper, salt, and parsley until well combined.
Step 4
Stir the cooked vegetables and crumbled feta into the egg mixture.
Step 5
Evenly divide the mixture among the prepared muffin cups, filling each about 3/4 full.
Step 6
Bake for 20–25 minutes, or until the muffins are puffed, lightly golden, and the centers are fully set.
Step 7
Allow the muffins to cool in the pan for 5 minutes before carefully removing them. Serve warm or let cool completely for meal prep.
Nut Information
Nut-Free Recipe: This recipe contains no peanuts or tree nuts.
Always Check Labels On
- Feta cheese
- Milk
- Cooking spray
- Dried seasonings
Some packaged products may be produced in facilities that also process peanuts or tree nuts. Always read labels if preparing food for someone with a severe nut allergy.
Nutrition (Approximate Per Muffin)
- Calories: 110
- Protein: 9g
- Fat: 8g
- Carbohydrates: 2g
- Fiber: 0.5g
- Sugar: 1g
- Sodium: 220mg
Tips
- Don’t overfill the muffin cups, as the eggs will puff up while baking.
- Let the muffins cool for a few minutes before removing them to prevent breaking.
- Silicone muffin liners make removal much easier.
- Fresh spinach can be replaced with thawed frozen spinach—just squeeze out all excess moisture first.
- Add cooked turkey sausage or diced ham for extra protein.
Storage
Refrigerator: Store in an airtight container for up to 5 days.
Freezer: Freeze individually wrapped muffins for up to 3 months. Thaw overnight in the refrigerator and reheat before serving.
Variations
- Add chopped mushrooms for extra flavor.
- Mix in diced tomatoes or sun-dried tomatoes.
- Replace feta with goat cheese, cheddar, or mozzarella.
- Add chopped broccoli or zucchini.
- Sprinkle grated Parmesan on top before baking for a golden crust.
Frequently Asked Questions
Q: Can I make these ahead of time?
A: Yes. They are ideal for meal prep and can be refrigerated or frozen for quick breakfasts.
Q: Can I use frozen spinach?
A: Yes. Thaw it completely and squeeze out as much liquid as possible before adding it to the egg mixture.
Q: Why did my egg muffins sink after baking?
A: This is normal. Egg muffins puff up in the oven and naturally settle as they cool.
Q: Can I make these dairy-free?
A: Yes. Omit the feta or use a dairy-free cheese alternative, and skip the milk or use an unsweetened dairy-free milk.
Q: Are these muffins low-carb?
A: Yes. Each muffin contains approximately 2 grams of carbohydrates, making them suitable for many low-carb eating plans.
Q: Can I reheat them?
A: Yes. Microwave for 20–30 seconds or warm in a 350°F (175°C) oven for 8–10 minutes until heated through.
