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.
PrintQuick & Healthy Egg Muffins with Spinach and Feta
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 12 muffins 1x
- Category: Breakfast, Snack
- Method: Baking
- Cuisine: Mediterranean-inspired
- Diet: Low Fat
Description
Delicious, protein-packed mini frittatas made with eggs, fresh spinach, and tangy feta—perfect for a nutritious breakfast or snack.
Ingredients
- 6 large eggs
- 1 cup fresh spinach, chopped
- 1/2 cup crumbled feta cheese
- 1/4 cup milk (dairy or plant-based)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder (optional)
- Cooking spray or olive oil for muffin tin
Instructions
- Preheat oven to 350°F (175°C). Lightly grease a 12-cup muffin tin.
- In a large bowl, whisk together eggs, milk, salt, pepper, and garlic powder until well combined.
- Stir in chopped spinach and crumbled feta until evenly distributed.
- Divide the mixture evenly among the 12 muffin cups.
- Bake for 18–20 minutes, or until egg muffins are set and lightly golden on top.
- Let muffins cool for 2–3 minutes before removing from tin using a small knife.
- Serve warm, or store in an airtight container in the fridge for up to 4 days.
- To reheat, microwave for about 30 seconds or until warmed through.
Notes
- Customize by adding diced bell peppers, onions, or cooked turkey sausage.
- For dairy-free version, substitute feta with dairy-free cheese or omit.
- These can be frozen—store in freezer-safe bags for up to 2 months. Thaw overnight in fridge before reheating.
Nutrition
- Serving Size: 1 muffin
- Calories: 80 kcal
- Sugar: 1g
- Sodium: 200mg
- Fat: 6g
- Saturated Fat: 2g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 1g
- Fiber: 0.2g
- Protein: 7g
- Cholesterol: 165mg
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