Quick & Healthy Egg Muffins with Spinach and Feta

Why You’ll Love This Recipe

Quick & Healthy Egg Muffins with Spinach and Feta are the perfect make-ahead breakfast or snack. Packed with protein, fresh spinach, and tangy feta cheese, these muffins are low-carb, gluten-free, and full of flavor. They’re easy to customize, portable, and ideal for meal prepping busy mornings.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

eggsspinach (fresh or frozen)feta cheesemilksaltblack pepperolive oilonion (optional)bell pepper (optional)

directions

Preheat your oven to 375°F (190°C) and lightly grease a muffin tin or line with silicone liners.

In a skillet over medium heat, sauté chopped onion and bell pepper in a bit of olive oil until softened (if using).

Add the spinach and cook until wilted if using fresh. If using frozen spinach, make sure it’s thawed and well-drained.

In a large bowl, whisk the eggs with milk, salt, and pepper.

Stir in the sautéed vegetables and crumbled feta.

Pour the egg mixture evenly into the muffin cups, filling about ¾ full.

Bake for 20-25 minutes, or until the egg muffins are set and lightly golden.

Allow to cool slightly before removing from the tin.

Servings and timing

This recipe yields approximately 12 egg muffins.Preparation time: 10 minutesCooking time: 20-25 minutesCooling time: 5 minutesTotal time: 35-40 minutes

Variations

Add cooked bacon or sausage for extra protein.

Use goat cheese instead of feta for a creamier taste.

Include herbs like dill, parsley, or basil for more flavor.

Swap spinach with kale or Swiss chard if desired.

Mix in chopped sun-dried tomatoes for a Mediterranean twist.

storage/reheating

Store egg muffins in an airtight container in the refrigerator for up to 5 days.For longer storage, freeze them in a single layer, then transfer to a freezer bag for up to 2 months.Reheat in the microwave for 30-60 seconds or until warm.

FAQs

Can I use egg whites instead of whole eggs?

Yes, you can substitute egg whites for a lower-calorie option.

Are these muffins keto-friendly?

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

Can I make them dairy-free?

Omit the cheese or use a dairy-free alternative.

Why are my egg muffins watery?

Make sure to squeeze excess water from spinach and don’t overcook the veggies.

Can I prepare them the night before?

Yes, they can be made ahead and stored in the fridge or freezer.

How do I keep them from sticking to the pan?

Use non-stick spray or silicone liners to prevent sticking.

Can kids eat these muffins?

Absolutely, they’re nutritious and great for lunchboxes.

Do I need to sauté the veggies?

Sautéing improves flavor and removes excess moisture but is optional.

Can I double the recipe?

Yes, this recipe doubles easily for batch cooking.

Are they good cold?

Yes, they can be enjoyed warm or cold, making them great on-the-go snacks.

Conclusion

Quick & Healthy Egg Muffins with Spinach and Feta are a wholesome, satisfying option for busy mornings or anytime you need a nutritious snack. With simple ingredients and endless variations, they’re sure to become a staple in your kitchen. Perfect for meal prep, these muffins keep you full and fueled all week long.

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