Transform your morning routine with these protein-packed, gluten-free Spinach Feta Egg Muffins. Inspired by the beloved Greek spanakopita flavors, these portable breakfast cups combine nutrient-rich vegetables with creamy feta cheese in a perfectly portioned, grab-and-go format.
Ingredients
For 12 Muffins:
- 12 large eggs (600g/21 oz)
- 2 cups (60g/2 oz) fresh spinach, chopped
- 1 cup (150g/5.3 oz) crumbled feta cheese
- 1 cup (150g/5.3 oz) bell peppers, finely diced
- ½ cup (120ml) milk or dairy-free alternative
- 2 cloves garlic, minced
- 1 teaspoon (5g) dried oregano
- ½ teaspoon (2.5g) sea salt
- ¼ teaspoon (1g) black pepper
- ¼ teaspoon (1g) red pepper flakes (optional)
Instructions
Step 1: Preparation
- Preheat oven to 375°F/190°C
- Grease a 12-cup muffin tin generously with oil or line with silicone muffin cups
- Chop spinach and dice bell peppers finely
Step 2: Mix Ingredients
- In a large bowl, whisk eggs until well beaten
- Add milk, garlic, oregano, salt, and pepper
- Stir in chopped spinach and diced bell peppers
- Fold in crumbled feta cheese
Step 3: Bake
- Pour mixture evenly into muffin cups, filling about ¾ full
- Bake for 20-25 minutes until set and lightly golden
- Let cool for 5 minutes before removing from tin
- Run a knife around edges if needed for easier removal
Nutritional Information
Per muffin:
- Calories: 95
- Protein: 8g
- Fat: 6g
- Carbohydrates: 2g
- Fiber: 0.5g
- Calcium: 80mg
- Iron: 1mg
Total Time:
- Prep: 10 minutes
- Cook: 20-25 minutes
- Total: 35 minutes
Pro Tips and Tricks
- Perfect texture tips:
- Squeeze excess moisture from spinach
- Don’t overmix the eggs
- Let muffins rest before removing from tin
- For best results:
- Use room temperature ingredients
- Grease muffin tin thoroughly
- Don’t overfill cups
- Batch cooking:
- Double recipe for meal prep
- Cool completely before storing
- Reheat gently to prevent rubbery texture
Variations and Substitutions
- Cheese Options:
- Goat cheese
- Cheddar
- Mozzarella
- Dairy-free alternatives
- Vegetable Variations:
- Kale or Swiss chard
- Mushrooms
- Cherry tomatoes
- Caramelized onions
- Protein Add-ins:
- Cooked bacon
- Ham
- Turkey sausage
- Chickpeas (vegetarian)
Frequently Asked Questions
Can I freeze these egg muffins?
Yes! Cool completely, wrap individually, and freeze for up to 3 months. Reheat in microwave for 30-45 seconds.
Why do my egg muffins deflate?
This is normal! They will slightly deflate as they cool but maintain their texture and taste.
How do I prevent sticking?
Use silicone muffin cups or grease the tin very well with oil or butter. Non-stick cooking spray works too.
Can I make these dairy-free?
Yes, omit feta and milk or use dairy-free alternatives like nutritional yeast and plant-based milk.
Storage and Make-Ahead Tips
Refrigerator Storage
- Store in airtight container
- Keep for up to 5 days
- Stack with parchment paper between layers
Freezer Storage
- Cool completely
- Wrap individually in plastic wrap
- Place in freezer bag
- Label with date
- Freeze up to 3 months
Reheating Instructions
- Refrigerated: Microwave 20-30 seconds
- Frozen: Microwave 45-60 seconds
- Oven: 350°F/175°C for 5-7 minutes
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