Quick & Healthy Egg Muffins with Spinach and Feta

Egg muffins with spinach and feta are the perfect combination of convenience, nutrition, and deliciousness. These bite-sized, protein-packed breakfast treats are easy to prepare, making them an ideal option for busy mornings, meal prep, or even a quick snack. Packed with fluffy eggs, nutrient-rich spinach, and tangy feta cheese, they offer a well-balanced meal that is both satisfying and flavorful.

Why You’ll Love This Recipe

• Quick and Easy – Ready in under 30 minutes, making them a perfect breakfast on the go.
• Healthy and Nutritious – High in protein, rich in vitamins, and low in carbs.
• Customizable – Add your favorite vegetables, meats, or spices to personalize the flavor.
• Meal Prep Friendly – Make a batch in advance and store them for a convenient breakfast throughout the week.
• Kid-Friendly – A great way to sneak in some greens for picky eaters.

Ingredients

eggs
fresh spinach
feta cheese
milk or dairy-free alternative
cherry tomatoes
green onions
salt
pepper
olive oil or cooking spray
optional: garlic powder, red pepper flakes, or other seasonings

Directions

1. Preheat the Oven – Set your oven to 350°F (175°C) and lightly grease a muffin tin with olive oil or cooking spray.
2. Prepare the Spinach – If using fresh spinach, chop it finely. Sauté it briefly in a pan over medium heat until wilted. Let it cool slightly.
3. Whisk the Eggs – In a large mixing bowl, whisk together the eggs and milk until well combined. Add salt, pepper, and any additional seasonings you prefer.
4. Add the Ingredients – Stir in the sautéed spinach, crumbled feta cheese, chopped cherry tomatoes, and sliced green onions.
5. Fill the Muffin Cups – Pour the mixture evenly into the muffin tin, filling each cup about ¾ of the way.
6. Bake – Place in the oven and bake for 18-22 minutes or until the eggs are set and slightly golden on top.
7. Cool and Serve – Let the muffins cool for a few minutes before removing them from the tin. Enjoy warm or store for later use.

Variations

• Dairy-Free – Swap feta cheese for a dairy-free alternative or simply omit it.
• Meat Lovers – Add cooked bacon, ham, or sausage for extra protein.
• Vegetarian Twist – Incorporate mushrooms, bell peppers, or zucchini.
• Spicy Kick – Sprinkle red pepper flakes or add diced jalapeños for some heat.
• Cheesy Delight – Mix in shredded cheddar or mozzarella for extra cheesiness.

Servings and Timing

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Servings: 6-8 muffins (depending on muffin tin size)

Storage/Reheating

• Refrigeration – Store in an airtight container in the fridge for up to 5 days.
• Freezing – Wrap muffins individually and store them in a freezer-safe bag for up to 2 months.
• Reheating – Microwave for 20-30 seconds or warm in an oven at 300°F (150°C) for 5-7 minutes.

FAQs

How do I prevent my egg muffins from sticking?

Grease the muffin tin well with cooking spray or use silicone muffin cups for easy removal.

Can I make these egg muffins without cheese?

Yes! Simply omit the feta or replace it with a dairy-free alternative.

Are egg muffins keto-friendly?

Yes, they are low in carbs and high in protein, making them a great keto-friendly option.

Can I add other vegetables?

Absolutely! Try adding mushrooms, bell peppers, onions, or zucchini for extra nutrients.

How do I store leftovers?

Keep them in an airtight container in the fridge for up to 5 days or freeze for longer storage.

Can I use egg whites only?

Yes, you can replace whole eggs with egg whites for a lower-calorie version.

Do egg muffins taste good cold?

They are best enjoyed warm, but they can also be eaten cold if preferred.

Can I use frozen spinach?

Yes, but make sure to thaw and squeeze out excess moisture before adding it to the mixture.

How do I make them fluffier?

Whisk the eggs thoroughly and add a splash of milk or cream for extra fluffiness.

Can I prepare the mixture in advance?

Yes, you can whisk the ingredients together and store the mixture in the fridge overnight before baking.

Conclusion

Quick & Healthy Egg Muffins with Spinach and Feta are a perfect solution for busy mornings, offering a nutritious, protein-rich breakfast that’s easy to make and store. With endless customization options, these muffins cater to a variety of dietary needs and taste preferences. Whether you’re meal prepping for the week or looking for a wholesome snack, these egg muffins are sure to become a favorite in your kitchen!

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