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
Scale
- 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.