Looking for a quick and nutritious breakfast that’s easy to prepare? These spinach and feta egg muffins are the perfect solution! Packed with protein, vitamins, and minerals, they make a delicious and healthy start to your day. Whether you’re meal-prepping for the week or need a grab-and-go option, these egg muffins will keep you full and energized. Plus, they are low in carbs, making them a great choice for keto-friendly and high-protein diets. Read on to learn how to make these simple yet flavorful egg muffins!
Why You Will Love Making This Recipe
- Easy to Prepare: This recipe requires minimal ingredients and takes just 30 minutes from start to finish.
- Healthy & Nutritious: Eggs provide protein, while spinach adds essential vitamins A, C, and iron.
- Meal Prep Friendly: Make a batch ahead of time for a quick breakfast throughout the week.
- Customizable: Add your favorite veggies, meats, or cheese to suit your taste preferences.
- Low-Carb & Keto-Friendly: These muffins are naturally low in carbs and high in protein.
- Perfect for On-the-Go: Great for busy mornings when you need a convenient and satisfying meal.
Ingredients
- 6 large eggs
- 1 cup fresh spinach, finely chopped
- ½ cup crumbled feta cheese
- ÂĽ cup milk (optional, for fluffier muffins)
- Salt and pepper to taste
- Optional add-ins: Diced bell peppers, onions, cherry tomatoes, or cooked bacon for extra flavor
Equipment Used
- Muffin tin
- Silicone liners or non-stick spray
- Large mixing bowl
- Whisk
- Measuring cups and spoons
Directions & Instructions
Step 1: Preheat and Prepare
Preheat your oven to 350°F (175°C). Grease a muffin tin with non-stick spray or line it with silicone muffin liners for easy cleanup.
Step 2: Prep the Ingredients
Finely chop the fresh spinach and crumble the feta cheese if it’s not pre-crumbled.
Step 3: Mix the Eggs
In a large mixing bowl, whisk the eggs. Add the milk (if using), salt, and pepper, then whisk until well combined.
Step 4: Combine Ingredients
Stir in the chopped spinach, crumbled feta cheese, and any optional add-ins such as bell peppers, onions, or bacon.
Step 5: Fill the Muffin Cups
Pour the egg mixture evenly into the muffin tin, filling each cup about Âľ full.
Step 6: Bake
Place the muffin tin in the preheated oven and bake for 20-25 minutes or until the egg muffins are set and slightly golden on top.
Step 7: Cool and Enjoy
Let the muffins cool for a few minutes before carefully removing them from the tin. Serve warm or store for later.
Nutritional Information (Per Serving – 1 Muffin)
- Calories: ~90
- Protein: 7g
- Fat: 6g
- Carbohydrates: 1g
- Fiber: 0.5g
- Sodium: 150mg
Prep Time and Cook Time
- Prep Time: 10 minutes
- Cook Time: 20-25 minutes
- Total Time: ~30 minutes
Variations
- Dairy-Free: Skip the feta cheese or use a dairy-free alternative.
- Vegetarian: Keep it meat-free or add more veggies like mushrooms and zucchini.
- Meaty Version: Include cooked and crumbled sausage, diced ham, or crispy bacon.
- Spicy Kick: Add chopped jalapeños or a pinch of red pepper flakes for heat.
- Cheese Lovers: Swap feta for cheddar, mozzarella, or goat cheese.
Frequently Asked Questions
1. Can I make these egg muffins ahead of time?
Yes! Store them in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.
2. How do I reheat egg muffins?
Microwave for 30-45 seconds or warm them in a preheated oven at 300°F for 5-10 minutes.
3. Can I use frozen spinach?
Yes, but thaw and squeeze out excess water before adding it to the egg mixture.
4. Why did my egg muffins deflate?
Egg muffins naturally puff up while baking and slightly deflate as they cool—this is normal!
Pro Tips by Elisa
- Use Silicone Liners: They prevent sticking and make cleanup a breeze.
- Don’t Overbake: Remove the muffins once they are just set to avoid a rubbery texture.
- Whisk Well: Properly whisking the eggs creates a uniform, fluffy texture.
- Let Them Cool: Allow the muffins to cool for a few minutes before removing them from the tin.
- Customize to Taste: Try different add-ins and seasonings to make the recipe your own.
Serving Suggestions
- With Toast: Pair with whole-grain toast for a balanced breakfast.
- On a Salad: Serve cold over a fresh green salad for a light meal.
- With Avocado: Enjoy alongside sliced avocado for a creamy texture boost.
- As a Breakfast Sandwich: Place between an English muffin or wrap in a tortilla for a portable meal.
Easy Spinach and Feta Egg Muffins
Equipment
- Muffin tin
- Silicone liners or non-stick spray
- Large mixing bowl
- Whisk
- Measuring cups and spoons
Ingredients Â
- 6 large eggs
- 1 cup fresh spinach finely chopped
- ½ cup crumbled feta cheese
- ÂĽ cup milk optional, for fluffier muffins
- Salt and pepper to taste
- Optional add-ins: Diced bell peppers onions, cherry tomatoes, or cooked bacon for extra flavor
InstructionsÂ
- Step 1: Preheat and Prepare
- Preheat your oven to 350°F (175°C). Grease a muffin tin with non-stick spray or line it with silicone muffin liners for easy cleanup.
- Step 2: Prep the Ingredients
- Finely chop the fresh spinach and crumble the feta cheese if it’s not pre-crumbled.
- Step 3: Mix the Eggs
- In a large mixing bowl, whisk the eggs. Add the milk (if using), salt, and pepper, then whisk until well combined.
- Step 4: Combine Ingredients
- Stir in the chopped spinach, crumbled feta cheese, and any optional add-ins such as bell peppers, onions, or bacon.
- Step 5: Fill the Muffin Cups
- Pour the egg mixture evenly into the muffin tin, filling each cup about Âľ full.
- Step 6: Bake
- Place the muffin tin in the preheated oven and bake for 20-25 minutes or until the egg muffins are set and slightly golden on top.
- Step 7: Cool and Enjoy
- Let the muffins cool for a few minutes before carefully removing them from the tin. Serve warm or store for later.