Description
These delicious egg muffins with spinach and feta are perfect for busy mornings, meal prep enthusiasts, or anyone wanting a protein-rich start to their day. These savory breakfast cups combine the wholesome goodness of eggs with the vibrant flavors of spinach and tangy feta cheese.
Ingredients
Scale
- 10 large eggs (preferably organic or free-range)
- 2 cups fresh spinach, roughly chopped (or 1 cup thawed frozen spinach, squeezed dry)
- 1 cup feta cheese, crumbled
- 1/2 red bell pepper, finely diced
- 1/4 cup red onion, finely chopped
- 2 cloves garlic, minced
- 1/4 cup milk (or dairy-free alternative)
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional, for heat)
Instructions
- Prepare Your Kitchen: Preheat your oven to 375°F (190°C). Generously grease a 12-cup muffin tin with cooking spray or line with silicone muffin cups for easy removal.
- Sauté the Vegetables: Heat olive oil in a medium skillet over medium heat. Add the chopped red onion and bell pepper and sauté for 3-4 minutes until softened. Add the minced garlic and cook for another 30 seconds until fragrant. Add the fresh spinach and cook just until wilted, about 1-2 minutes. Remove from heat and let cool slightly.
- Prepare the Egg Mixture: In a large bowl, crack the eggs and whisk until well combined. Add the milk, salt, pepper, dried oregano, and red pepper flakes (if using). Whisk again until the mixture is light and frothy.
- Combine Ingredients: Fold the cooled sautéed vegetables into the egg mixture. Then gently stir in the crumbled feta cheese, reserving a small amount for topping.
- Fill Muffin Cups: Using a ladle or measuring cup with a spout, pour the egg mixture evenly into the prepared muffin cups, filling each about 3/4 full. Sprinkle the reserved feta on top of each muffin.
- Bake to Perfection: Bake in the preheated oven for 20-22 minutes, or until the egg muffins are puffed up and the centers are set.
- Cool and Remove: Allow the egg muffins to cool in the pan for about 5 minutes. Then run a knife around the edges of each muffin and carefully remove them from the tin.
Notes
- Prevent sticking: Don’t skip greasing the muffin tin, even if it’s non-stick.
- Squeeze dry frozen spinach: If using frozen spinach, thaw completely and squeeze out as much moisture as possible.
- Storage: Store in an airtight container in the refrigerator for up to 4 days or freeze for up to 2 months.
- Reheating tip: Wrap in a damp paper towel before microwaving to prevent drying out.
- Variation ideas: Try adding sun-dried tomatoes, olives, or different herbs for variety.
- Prep Time: 10
- Cook Time: 25
- Category: Breakfast
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 2 muffins
- Calories: 220
- Sugar: 1g
- Sodium: 480mg
- Fat: 16g
- Saturated Fat: 6g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 3g
- Fiber: 1g
- Protein: 18g
- Cholesterol: 340mg
Keywords: egg muffins, spinach feta egg cups, breakfast meal prep, healthy breakfast, gluten-free breakfast, low carb breakfast, protein breakfast, keto breakfast muffins