Spinach and Feta Egg Muffins

Description

Spinach and Feta Egg Muffins are a healthy, protein-packed breakfast or snack option that’s perfect for meal prep. These fluffy little muffins combine fresh spinach, creamy feta cheese, and savory eggs baked into handheld portions. They’re low-carb, gluten-free, and easy to customize with your favorite vegetables or herbs. Ideal for busy mornings or post-workout fuel!

 Ingredients for Spinach and Feta Egg Muffins

• 8 large eggs

• 1 cup fresh spinach (chopped, packed)

• ½ cup crumbled feta cheese

• ¼ cup milk (or cream for richer texture)

• ¼ cup onion, finely diced (optional)

• 1 clove garlic, minced (optional)

• 1 tbsp olive oil or butter

• ½ tsp salt (adjust to taste)

• ¼ tsp black pepper

• ¼ tsp dried oregano (or Italian seasoning)

• Nonstick spray or muffin liners

‍ Instructions

1. Preheat oven to 350°F (175°C). Grease a 12-cup muffin tin with nonstick spray or line with silicone muffin cups.

2. Sauté vegetables (optional): Heat olive oil in a skillet, add onion and garlic, and cook until fragrant. Add spinach and cook for 1–2 minutes until wilted. Let cool slightly.

3. Whisk eggs: In a large bowl, whisk together eggs, milk, salt, pepper, and oregano.

4. Assemble: Stir in spinach mixture and feta cheese.

5. Fill muffin tin: Pour egg mixture evenly into muffin cups, filling each about ¾ full.

6. Bake: Bake 18–22 minutes, until the muffins are set in the center and lightly golden on top.

7. Cool & serve: Let cool for 5 minutes before removing. Serve warm, or store in the fridge for up to 4 days (or freeze for 1–2 months).

 Servings

• Makes 12 muffins

• Serving size: 2 muffins

 Nutritional Info (per serving of 2 muffins, approx.)

• Calories: 160

• Protein: 12g

• Fat: 11g

• Carbohydrates: 3g

• Fiber: 1g

• Sugars: 1g

• Sodium: 340mg

 Notes

• Use silicone muffin liners to prevent sticking.

• Can substitute goat cheese or cheddar if feta isn’t preferred.

• Add-ins: bell peppers, mushrooms, tomatoes, or cooked turkey sausage.

• Great for freezer meal prep – reheat in the microwave or oven.

 Tips

• Don’t overbake—eggs dry out quickly. Remove as soon as the centers are firm.

• Whisk eggs thoroughly to incorporate air for fluffier muffins.

• Cool completely before freezing to avoid excess moisture.

• For extra flavor, sprinkle parmesan or cheddar on top before baking.

 Health Benefits

• High in protein – keeps you full and supports muscle repair.

• Low-carb & gluten-free – great for keto or diabetic-friendly diets.

• Rich in vitamins & minerals – spinach provides iron, magnesium, and vitamin K.

• Good fats from eggs and feta support brain and heart health.

❓ Q & A

Q1: Can I make these dairy-free?
 Yes! Substitute feta with dairy-free cheese or simply omit it, and replace milk with almond or oat milk.

Q2: How do I store and reheat?
 Store in an airtight container in the fridge for up to 4 days. Reheat in the microwave for 20–30 seconds or in the oven at 300°F for 5–7 minutes.

Q3: Can I make them ahead?
 Absolutely! These muffins are perfect for meal prep. Bake, cool, and freeze. Just reheat when needed.

Q4: Do they work with egg whites only?
 Yes, you can use 10–12 egg whites instead of whole eggs, but they may be slightly less rich in flavor.

Q5: Can I add meat?
 Definitely! Cooked bacon, ham, or sausage make great additions.