Description
These quick & healthy egg muffins with spinach and feta are the perfect high-protein, low-carb breakfast. Easy to make, customizable, and great for meal prep, they’re a delicious grab-and-go option. Gluten-free & keto-friendly!
Ingredients
Scale
- 6 large eggs
- 1 cup fresh spinach, chopped
- 1/3 cup feta cheese, crumbled
- 1/4 cup milk (dairy or non-dairy)
- 1/2 cup cherry tomatoes, chopped
- 1/4 cup onion, finely chopped
- 1 clove garlic, minced
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp red pepper flakes (optional)
- 1/2 tsp baking powder
Instructions
- Preheat the Oven: Set oven to 350°F (175°C). Lightly grease a muffin tin or use silicone liners.
- Prepare the Vegetables: Chop the onion, garlic, cherry tomatoes, and spinach.
- Sauté the Spinach & Onion: Heat olive oil in a pan over medium heat. Sauté onion and garlic until soft, then add spinach and cook until wilted. Remove from heat.
- Whisk the Eggs: In a large bowl, whisk eggs with milk, salt, black pepper, and red pepper flakes (if using).
- Combine Ingredients: Stir in the spinach mixture, cherry tomatoes, and feta cheese. Mix in baking powder.
- Fill the Muffin Tin: Evenly distribute the mixture into the muffin cups, filling each about three-quarters full.
- Bake: Bake for 18-22 minutes, or until set and lightly golden.
- Cool & Serve: Let muffins cool for a few minutes before removing. Serve warm or store for later.
Notes
- Cheese Swap: Use cheddar, mozzarella, or goat cheese instead of feta.
- Add Protein: Include cooked bacon, sausage, or smoked salmon.
- Vegetable Boost: Add bell peppers, mushrooms, or zucchini.
- Spice It Up: Add hot sauce or paprika.
- Dairy-Free Option: Use almond or coconut milk and dairy-free cheese.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: breakfast
- Method: Baking
- Cuisine: American
Keywords: egg muffins, healthy breakfast, meal prep, keto-friendly, gluten-free