Healthy Spinach Feta Egg Muffins

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

  1. Preheat oven to 375°F/190°C
  2. Grease a 12-cup muffin tin generously with oil or line with silicone muffin cups
  3. Chop spinach and dice bell peppers finely

Step 2: Mix Ingredients

  1. In a large bowl, whisk eggs until well beaten
  2. Add milk, garlic, oregano, salt, and pepper
  3. Stir in chopped spinach and diced bell peppers
  4. Fold in crumbled feta cheese

Step 3: Bake

  1. Pour mixture evenly into muffin cups, filling about ¾ full
  2. Bake for 20-25 minutes until set and lightly golden
  3. Let cool for 5 minutes before removing from tin
  4. 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

  1. Perfect texture tips:
  • Squeeze excess moisture from spinach
  • Don’t overmix the eggs
  • Let muffins rest before removing from tin
  1. For best results:
  • Use room temperature ingredients
  • Grease muffin tin thoroughly
  • Don’t overfill cups
  1. Batch cooking:
  • Double recipe for meal prep
  • Cool completely before storing
  • Reheat gently to prevent rubbery texture

Variations and Substitutions

  1. Cheese Options:
  • Goat cheese
  • Cheddar
  • Mozzarella
  • Dairy-free alternatives
  1. Vegetable Variations:
  • Kale or Swiss chard
  • Mushrooms
  • Cherry tomatoes
  • Caramelized onions
  1. 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

  1. Cool completely
  2. Wrap individually in plastic wrap
  3. Place in freezer bag
  4. Label with date
  5. 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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