Short Description
Healthy spinach egg muffins are a delicious and nutritious way to start your day. These protein-packed muffins are loaded with fresh spinach, eggs, and flavorful seasonings, making them a perfect grab-and-go breakfast or snack. They are low in carbs, gluten-free, and can be easily customized with your favorite veggies and cheese.
Why You’ll Love This Recipe
- Nutrient-rich: Packed with protein, vitamins, and minerals, these muffins are a wholesome choice.
- Quick and easy: Simple to prepare and bake in under 30 minutes.
- Meal prep friendly: Make a batch in advance for a convenient breakfast throughout the week.
- Low-carb and gluten-free: Perfect for those following keto or gluten-free diets.
- Customizable: Add different veggies, cheeses, or proteins to suit your taste.
Ingredients
- Eggs
- Fresh spinach
- Bell peppers
- Cherry tomatoes
- Onion
- Garlic
- Shredded cheese (cheddar, mozzarella, or feta)
- Milk or a dairy-free alternative
- Olive oil
- Baking powder
- Salt
- Black pepper
- Red pepper flakes (optional)
Directions
- Preheat the oven to 375°F (190°C) and lightly grease a muffin tin or use silicone liners.
- Prepare the vegetables: Finely chop the spinach, bell peppers, cherry tomatoes, and onion. Mince the garlic.
- Sauté the veggies: In a pan, heat a small amount of olive oil over medium heat. Add the onion and garlic, cooking until fragrant. Stir in the bell peppers and spinach, cooking for another 2-3 minutes until wilted. Remove from heat and let cool slightly.
- Whisk the eggs: In a large mixing bowl, whisk together the eggs, milk, baking powder, salt, black pepper, and red pepper flakes if using.
- Combine the ingredients: Stir in the sautéed vegetables and shredded cheese, mixing until well combined.
- Fill the muffin tin: Pour the egg mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.
- Bake: Place in the preheated oven and bake for 18-22 minutes or until the muffins are set and lightly golden on top.
- Cool and serve: Allow the muffins to cool for a few minutes before removing them from the tin. Enjoy warm or store for later.
Variations
- Dairy-free: Use a dairy-free milk alternative and omit the cheese or use a plant-based cheese.
- Protein boost: Add cooked turkey bacon, ham, or crumbled sausage.
- Extra veggies: Try adding mushrooms, zucchini, or shredded carrots.
- Spicy twist: Include diced jalapeños or a pinch of cayenne pepper.
Servings and Timing
- Prep time: 10 minutes
- Cook time: 20 minutes
- Total time: 30 minutes
- Servings: 12 muffins
Storage/Reheating
- Refrigeration: Store in an airtight container in the refrigerator for up to 5 days.
- Freezing: Freeze in a single layer on a baking sheet before transferring to a freezer-safe bag for up to 3 months.
- Reheating: Microwave for 20-30 seconds or bake at 350°F (175°C) for 5-7 minutes until heated through.
FAQs
How do I prevent my egg muffins from sticking to the pan?
Use a non-stick muffin tin, grease it well with oil or butter, or use silicone muffin liners.
Can I make these muffins ahead of time?
Yes! These are perfect for meal prep and can be stored in the fridge or freezer.
Can I use frozen spinach?
Yes, but make sure to thaw and squeeze out excess water before using.
What type of cheese works best?
Cheddar, feta, or mozzarella are great choices, but any cheese you enjoy will work.
Can I make these egg muffins without dairy?
Absolutely! Simply use a dairy-free milk alternative and omit or use dairy-free cheese.
How long do they last in the fridge?
They stay fresh for up to 5 days in an airtight container.
Can I add meat to this recipe?
Yes! Cooked turkey bacon, ham, sausage, or shredded chicken are great protein additions.
How do I know when the muffins are done?
They should be firm to the touch and a toothpick inserted in the center should come out clean.
Can I make them in a mini muffin tin?
Yes, just reduce the baking time to about 12-15 minutes.
Are these muffins keto-friendly?
Yes, they are low in carbs and suitable for a keto diet.
Conclusion
These healthy spinach egg muffins are a fantastic, nutritious option for a quick breakfast or snack. Easy to prepare, meal-prep friendly, and packed with flavor, they’re perfect for busy mornings or a protein-rich snack. Try them today and enjoy a delicious, healthy meal on the go!
Print
Healthy Spinach Egg Muffins Recipe
- Total Time: 30 minutes
- Yield: 12 muffins 1x
Description
Healthy spinach egg muffins are a protein-packed, low-carb, and gluten-free breakfast option made with fresh spinach, eggs, and cheese. Perfect for meal prep, these easy-to-make muffins are customizable with your favorite veggies and protein. Enjoy them as a grab-and-go breakfast or a nutritious snack.
Ingredients
- 8 large eggs
- 1 cup fresh spinach, finely chopped
- 1/2 cup bell peppers, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup onion, finely chopped
- 2 cloves garlic, minced
- 1/2 cup shredded cheese (cheddar, mozzarella, or feta)
- 1/4 cup milk (or dairy-free alternative)
- 1 tbsp olive oil
- 1/2 tsp baking powder
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp red pepper flakes (optional)
Instructions
- Preheat the oven to 375°F (190°C) and grease a muffin tin or use silicone liners.
- Prepare vegetables: Chop spinach, bell peppers, cherry tomatoes, and onion. Mince garlic.
- Sauté veggies: Heat olive oil in a pan over medium heat. Cook onion and garlic until fragrant, then add bell peppers and spinach. Sauté for 2-3 minutes until wilted. Let cool slightly.
- Whisk eggs: In a mixing bowl, whisk eggs, milk, baking powder, salt, black pepper, and red pepper flakes.
- Combine ingredients: Stir in sautéed vegetables and shredded cheese.
- Fill muffin tin: Pour egg mixture into muffin cups, filling each about 3/4 full.
- Bake for 18-22 minutes or until set and golden.
- Cool & serve: Let cool for a few minutes before removing from the tin. Enjoy warm or store for later.
Notes
- Dairy-free: Use a dairy-free milk alternative and omit or replace cheese.
- Protein boost: Add cooked turkey bacon, ham, or crumbled sausage.
- Extra veggies: Try mushrooms, zucchini, or shredded carrots.
- Spicy twist: Add diced jalapeños or cayenne pepper.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast, Brunch, Snack
- Method: Baking
- Cuisine: American
Keywords: Egg muffins, spinach egg muffins, keto breakfast, gluten-free muffins, meal prep breakfast.
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