As a professional chef and nutrition enthusiast, I’ve discovered that these Spinach and Feta Egg Muffins are the ultimate make-ahead breakfast solution. Drawing inspiration from the classic Greek spanakopita, these protein-rich breakfast cups combine the earthy flavors of spinach with tangy feta cheese in a convenient, portable format that’s perfect for busy mornings.
Why You’ll Love These Egg Muffins
These egg muffins have become increasingly popular in recent years as part of the meal-prep and low-carb movement. They’re not just delicious – they’re also incredibly versatile and can be customized to suit your taste preferences while maintaining their nutritional benefits. Perfect for keto and gluten-free diets, these muffins stay fresh in the refrigerator for up to five days.
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
- Preheat your oven to 375°F (190°C). Position the rack in the middle of the oven.
- Thoroughly grease a 12-cup muffin tin with olive oil or cooking spray. For easier removal, you can use silicone muffin cups.
- Wash and dry the spinach thoroughly before chopping.
2. Making the Egg Mixture
- Crack the eggs into a large mixing bowl.
- Add the milk, salt, pepper, and garlic powder (if using).
- Whisk vigorously until the eggs are well beaten and slightly frothy, about 1-2 minutes.
3. Adding the Vegetables and Cheese
- Fold in the chopped spinach, ensuring it’s evenly distributed.
- Add the diced bell pepper.
- Gently stir in ¾ of the crumbled feta, reserving some for topping.
4. Baking Process
- Pour the egg mixture evenly into the prepared muffin cups, filling each about ¾ full.
- Sprinkle the remaining feta cheese on top of each muffin.
- Bake for 20-25 minutes, or until the centers are set and the tops are lightly golden.
- Test for doneness by inserting a toothpick – it should come out clean.
5. Cooling and Storage
- Let the muffins cool in the tin for 5 minutes.
- Carefully run a knife around the edges of each muffin and remove from the tin.
- 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.
