Description
These quick and healthy egg muffins with spinach and feta are protein-packed, low-carb, and perfect for meal prep. Great for breakfast or snacks, they’re easy to make, gluten-free, and highly customizable.
Ingredients
8 large eggs
1/4 cup milk (dairy or non-dairy)
1 cup fresh spinach, chopped
1/2 cup crumbled feta cheese
1/4 cup diced red onion (or green onion)
1/2 teaspoon salt
1/4 teaspoon black pepper
Optional additions: diced tomatoes, bell peppers, mushrooms, or cooked bacon/turkey sausage
Instructions
- Preheat the oven to 375°F (190°C) and grease a 12-cup muffin tin with cooking spray or olive oil.
- Optional: Sauté the chopped spinach in a pan with a small drizzle of olive oil to remove moisture and enhance flavor.
- In a large bowl, whisk the eggs with milk, salt, and pepper until well combined.
- Evenly distribute the spinach, feta, and diced onion into each muffin cup, then pour the egg mixture on top, filling each about 3/4 full.
- Bake for 18–22 minutes, or until the muffins are set and lightly golden on top.
- Let the muffins cool in the tin for about 5 minutes before removing. Store in the fridge or freezer as needed.
Notes
Grease the muffin tin well or use silicone muffin cups to prevent sticking.
Use thawed and drained frozen spinach if fresh is unavailable.
Customize with different veggies, meats, or herbs based on what you have.
Can be stored in the fridge for 5 days or frozen for up to 2 months.
Reheat in the microwave for 20–30 seconds or in the oven at 350°F for 5–8 minutes.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 90
- Sugar: 0.5g
- Sodium: 180mg
- Fat: 6g
- Saturated Fat: 2.5g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 1g
- Fiber: 0g
- Protein: 7g
- Cholesterol: 140mg