Spinach & Feta Egg Muffins

by

🥬 Spinach & Feta Egg Muffins

Description

These Spinach & Feta Egg Muffins are savory, fluffy, and packed with protein and nutrients. Fresh spinach adds vitamins and color, while feta cheese provides a creamy, tangy flavor. Perfect for meal prep, busy mornings, or a healthy snack, these muffins are low-carb, gluten-free, and easy to customize.

⏱️ Prep & Cook Time

  • Prep Time: 10 minutes
  • Cook Time: 18–22 minutes
  • Total Time: ~30 minutes

🍽️ Servings

  • Makes: 6 egg muffins
  • Serving Size: 1 muffin

🧾 Ingredients

  • 6 large eggs
  • 1 cup fresh spinach, chopped
  • ½ cup crumbled feta cheese
  • ¼ cup milk (or dairy-free alternative)
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon garlic powder (optional)
  • ¼ teaspoon red pepper flakes (optional)
  • Olive oil spray, for greasing

👩‍🍳 Instructions

  1. Preheat oven to 375°F (190°C). Lightly grease a 6-cup muffin tin with olive oil spray.
  2. Whisk eggs in a bowl until fully blended.
  3. Add milk, salt, pepper, garlic powder, and red pepper flakes. Mix well.
  4. Stir in chopped spinach and crumbled feta.
  5. Pour mixture evenly into the muffin cups.
  6. Bake for 18–22 minutes, or until the centers are set and tops are lightly golden.
  7. Cool for 5 minutes, then remove and serve.

📝 Recipe Notes

  • Spinach will shrink slightly during baking—this is normal.
  • For extra flavor, lightly sauté spinach before adding.
  • Feta is naturally salty, so avoid adding extra salt.

💡 Tips for Best Results

  • Use silicone muffin liners for easy removal.
  • Whisk eggs thoroughly to ensure fluffy muffins.
  • Let muffins cool slightly before removing to keep them intact.
  • Store in an airtight container for freshness.

🥗 Nutritional Information (Per Muffin – Approx.)

  • Calories: 120
  • Protein: 9g
  • Fat: 8g
  • Carbohydrates: 2g
  • Fiber: 0.5g
  • Sugar: 1g
  • Calcium: ~15% DV
  • Iron: ~10% DV

(Values may vary depending on ingredients used.)

🌱 Health Benefits

  • High Protein: Supports muscle repair and keeps you full longer.
  • Low Carb: Ideal for keto and low-carb diets.
  • Rich in Nutrients: Spinach provides iron, folate, and antioxidants.
  • Bone Health: Feta cheese adds calcium and phosphorus.
  • Meal-Prep Friendly: Great for healthy eating on busy schedules.

❓ Q & A

Q: Can I make these ahead of time?
A: Yes! Store in the refrigerator for up to 4 days or freeze for up to 2 months.

Q: How do I reheat egg muffins?
A: Microwave for 20–30 seconds or warm in the oven at 300°F (150°C).

Q: Can I add other ingredients?
A: Absolutely! Try mushrooms, onions, bell peppers, or cooked turkey sausage.

Q: Are these suitable for kids?
A: Yes! Skip the red pepper flakes for a kid-friendly version.

Q: Can I make them dairy-free?
A: Use dairy-free milk and substitute feta with dairy-free cheese or nutritional yeast.

Leave a Comment