Spinach and Feta Egg Muffins: A Perfect Protein-Packed Breakfast

Ingredients

For 12 muffins:

• 6 large eggs (300g / 10.5 oz)
• 240ml (1 cup) whole milk
• 200g (2 cups) fresh spinach, finely chopped
• 120g (½ cup) crumbled feta cheese
• 1 medium bell pepper, finely diced (about 120g / 4.2 oz)
• ¼ teaspoon sea salt
• ½ teaspoon freshly ground black pepper
• ¼ teaspoon garlic powder (optional)
• Olive oil or cooking spray for greasing

Equipment Needed

• 12-cup muffin tin
• Large mixing bowl
• Whisk
• Measuring cups and spoons
• Cutting board and knife

Detailed Instructions

1. Preparation

1. Preheat your oven to 375°F (190°C). Position the rack in the middle of the oven.
2. Thoroughly grease a 12-cup muffin tin with olive oil or cooking spray. For easier removal, you can use silicone muffin cups.
3. Wash and dry the spinach thoroughly before chopping.

2. Making the Egg Mixture

1. Crack the eggs into a large mixing bowl.
2. Add the milk, salt, pepper, and garlic powder (if using).
3. Whisk vigorously until the eggs are well beaten and slightly frothy, about 1-2 minutes.

3. Adding the Vegetables and Cheese

1. Fold in the chopped spinach, ensuring it’s evenly distributed.
2. Add the diced bell pepper.
3. Gently stir in ¾ of the crumbled feta, reserving some for topping.

4. Baking Process

1. Pour the egg mixture evenly into the prepared muffin cups, filling each about ¾ full.
2. Sprinkle the remaining feta cheese on top of each muffin.
3. Bake for 20-25 minutes, or until the centers are set and the tops are lightly golden.
4. Test for doneness by inserting a toothpick – it should come out clean.

5. Cooling and Storage

1. Let the muffins cool in the tin for 5 minutes.
2. Carefully run a knife around the edges of each muffin and remove from the tin.
3. Cool completely on a wire rack before storing.

Pro Tips for Perfect Egg Muffins

• Don’t overfill the muffin cups – they will puff up during baking.
• Squeeze excess moisture from the spinach to prevent soggy muffins.
• For meal prep, store in an airtight container in the refrigerator for up to 5 days.
• Reheat in the microwave for 30 seconds or until warm.

Nutritional Information

Per muffin:

• Calories: 95
• Protein: 7g
• Carbohydrates: 2g
• Fat: 7g
• Fiber: 0.5g
• Calcium: 108mg
• Iron: 1mg
• Vitamin A: 1250IU
• Vitamin C: 15mg

Variations and Substitutions

• Swap spinach for kale or Swiss chard
• Use goat cheese instead of feta
• Add herbs like dill or oregano
• Include sun-dried tomatoes for Mediterranean flavor
• Use egg whites only for a lower-fat version

Serving Suggestions

These egg muffins are perfect:

• As a grab-and-go breakfast
• Paired with fresh fruit and whole-grain toast
• As part of a brunch spread
• For a post-workout protein boost
• As a healthy afternoon snack

These Spinach and Feta Egg Muffins are more than just a breakfast option – they’re a versatile, nutritious solution for busy lives. Whether you’re meal prepping for the week ahead or hosting a brunch, these protein-packed muffins will become a staple in your cooking repertoire.