Quick & Healthy Egg Muffins with Spinach and Feta

Egg muffins are a delicious and nutritious way to start your day, packed with protein and wholesome ingredients. These quick and healthy egg muffins with spinach and feta make a perfect breakfast option for busy mornings. Not only are they easy to prepare, but they are also customizable to suit different dietary preferences. Whether you’re meal-prepping for the week or looking for a grab-and-go breakfast, this recipe has you covered.

Why You’ll Love This Recipe

• Healthy & Nutritious – High in protein, low in carbs, and filled with vitamins from spinach.
• Quick & Easy – Minimal prep time makes these muffins an ideal breakfast for busy schedules.
• Customizable – You can swap or add ingredients to match your taste preferences.
• Meal Prep Friendly – Store well in the fridge or freezer for an easy make-ahead breakfast.
• Gluten-Free & Keto-Friendly – A great choice for those following specific dietary plans.

Ingredients

• Eggs
• Fresh spinach
• Feta cheese
• Milk
• Cherry tomatoes
• Onion
• Garlic
• Olive oil
• Salt
• Black pepper
• Red pepper flakes (optional)
• Baking powder

Directions

1. Preheat the Oven: Set your oven to 350°F (175°C). Lightly grease a muffin tin or use silicone muffin liners for easy removal.
2. Prepare the Vegetables: Finely chop the onion, garlic, and cherry tomatoes. Roughly chop the fresh spinach.
3. Sauté the Spinach & Onion: Heat a small amount of olive oil in a pan over medium heat. Sauté the onion and garlic until softened. Add the spinach and cook until wilted. Remove from heat and let it cool slightly.
4. Whisk the Eggs: In a large mixing bowl, whisk the eggs together with milk, salt, black pepper, and red pepper flakes (if using).
5. Combine Ingredients: Stir in the cooked spinach mixture, chopped cherry tomatoes, and crumbled feta cheese. Add a pinch of baking powder for a slight rise.
6. Fill the Muffin Tin: Evenly distribute the mixture into the prepared muffin tin, filling each cup about three-quarters full.
7. Bake: Place the muffin tin in the oven and bake for 18-22 minutes, or until the egg muffins are set and lightly golden on top.
8. Cool & Serve: Let the muffins cool for a few minutes before carefully removing them from the tin. Serve warm or allow them to cool completely for storage.

Variations

• Cheese Swap: Use shredded cheddar, mozzarella, or goat cheese instead of feta.
• Add Protein: Include cooked bacon, sausage, or smoked salmon for extra protein.
• Vegetable Boost: Add bell peppers, mushrooms, or zucchini for more nutrients.
• Spice It Up: Add a dash of hot sauce or paprika for a flavor kick.
• Dairy-Free Option: Substitute milk with almond or coconut milk and use a dairy-free cheese alternative.

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 egg muffins in an airtight container in the refrigerator for up to 5 days.
• Freezing: Wrap each muffin individually in plastic wrap and store in a freezer-safe bag for up to 2 months.
• Reheating: Microwave on medium power for 30-45 seconds, or reheat in the oven at 300°F (150°C) for about 10 minutes.

FAQs

How do I prevent my egg muffins from sticking to the tin?

Grease the muffin tin well with oil or use silicone muffin liners for easy removal.

Can I make these egg muffins without cheese?

Yes, you can skip the feta or use a dairy-free cheese alternative.

Can I use frozen spinach instead of fresh?

Yes, just make sure to thaw and drain excess water before adding it to the mixture.

Are these egg muffins keto-friendly?

Yes, they are low in carbs and suitable for a keto diet.

Can I add meat to this recipe?

Absolutely! Cooked bacon, sausage, or ham make great additions.

How do I know when the muffins are done baking?

Insert a toothpick into the center; if it comes out clean, they are done.

Can I make a large batch for meal prep?

Yes, these muffins store well in the fridge and freezer, making them perfect for meal prep.

Can I eat these cold?

Yes, they taste great cold, but you can also reheat them if preferred.

What kind of milk should I use?

Any milk works fine, including dairy or non-dairy options like almond or coconut milk.

Can I use whole eggs and egg whites?

Yes, you can use a combination of whole eggs and egg whites to lighten them up.

Conclusion

These quick and healthy egg muffins with spinach and feta are a fantastic way to enjoy a nutritious breakfast without the hassle. Packed with protein, flavorful ingredients, and easy to make, they are perfect for meal prepping or a grab-and-go meal. Try out different variations to suit your taste and enjoy a wholesome start to your day!

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