Quick & Healthy Egg Muffins with Spinach & Feta

High-protein • Low-carb • Meal-prep friendly • Ready in 30 minutes

⏱ Time

• Prep: 10 minutes

• Bake: 18–22 minutes

• Total: ~30 minutes

🍽 Makes

• 10–12 egg muffins

📝 Ingredients

• 6 large eggs

• 1 cup fresh spinach, finely chopped

• ½ cup crumbled feta cheese

• ¼ cup milk (any kind: dairy or almond)

• 1 small onion, finely chopped (optional)

• 1 clove garlic, minced (optional)

• ¼ tsp salt

• ¼ tsp black pepper

• ¼ tsp paprika or chili flakes (optional)

• 1 tbsp olive oil or cooking spray (for greasing)

👩‍🍳 Instructions

1. Preheat oven to 180°C / 350°F.

2. Grease a muffin tin with oil or spray.

3. In a bowl, whisk eggs + milk until smooth.

4. Add spinach, feta, onion, garlic, salt, pepper, and spices. Mix well.

5. Pour mixture evenly into muffin cups (¾ full).

6. Bake for 18–22 minutes, until set and lightly golden.

7. Cool 5 minutes, then remove and serve.

🥗 Nutrition (per muffin – approx.)

• Calories: 90–100 kcal

• Protein: 7–8 g

• Carbs: 2–3 g

• Healthy fats from eggs & feta

❓ A/Q – Asked Questions

Q1: Can I make these without feta?

Yes. Replace feta with:

• Cheddar

• Mozzarella

• Cottage cheese

• Or skip cheese completely for dairy-free

Q2: Can I use frozen spinach?

Yes. Thaw first and squeeze out all excess water to avoid soggy muffins.

Q3: How do I store egg muffins?

• Fridge: Up to 4–5 days (airtight container)

• Freezer: Up to 2 months

Q4: How to reheat?

• Microwave: 20–30 seconds

• Oven: 160°C for 5–7 minutes

Q5: Are these good for weight loss?

Absolutely.

• High protein

• Low carb

• Keeps you full longer
  Perfect for breakfast or snacks.

Q6: Can I add more vegetables?

Yes! Try:

• Bell peppers

• Mushrooms

• Zucchini

• Tomatoes (remove seeds)

Q7: Are these keto-friendly?

Yes ✔
Low carb and high fat/protein (use full-fat feta & milk).

• Author
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Sara Mitchell

Sara Mitchell is an expert restaurant content creator who writes easy-to-read guides about CAVA and other Mediterranean fast-casual chains in the United States. She covers locations, menus, prices, and hours, making it simple for visitors to find nearby restaurants and what to order quickly.

With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.

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