These Egg Muffins with Spinach and Feta are quick, nutritious, and perfect for meal prep. Packed with protein, vitamins, and flavor, they make a grab-and-go breakfast, snack, or brunch option.
Ingredients (Makes 6–8 Muffins)
- 6 large eggs
- 1/2 cup milk (or unsweetened plant-based milk)
- 1 cup fresh spinach, chopped
- 1/2 cup feta cheese, crumbled
- 1/4 cup red bell pepper, diced (optional)
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp garlic powder (optional)
- Non-stick cooking spray or muffin liners
Optional Add-ins:
- Cooked bacon or turkey sausage
- Cherry tomatoes, halved
- Herbs like parsley, dill, or chives
Instructions
1. Preheat Oven:
Preheat oven to 350°F (175°C). Grease a muffin tin or line with muffin liners.
2. Prepare Egg Mixture:
In a large bowl, whisk eggs and milk until well combined. Add salt, pepper, and garlic powder.
3. Add Veggies & Cheese:
Stir in chopped spinach, bell pepper, and crumbled feta. Mix until evenly distributed.
4. Fill Muffin Tin:
Pour the egg mixture evenly into the muffin cups, filling about 3/4 full.
5. Bake:
Bake for 18–22 minutes, or until the egg muffins are set and lightly golden on top.
6. Cool & Serve:
Let muffins cool for a few minutes before removing from the tin. Serve warm, or store in the fridge for up to 4 days.
Tips for Perfect Egg Muffins
- Don’t overfill: Muffins will puff and rise slightly during baking.
- Even chopping: Ensures every bite has a balanced flavor.
- Use fresh spinach: Sautéed or frozen spinach works too—just drain excess moisture.
- Make-ahead: Perfect for batch cooking—freeze for up to 2 months.
Variations
- Low-Carb: Stick with spinach, feta, and eggs only.
- Mediterranean Style: Add olives, sun-dried tomatoes, and oregano.
- Protein Boost: Mix in cooked quinoa, chickpeas, or additional cheese.
- Vegan Version: Use chickpea flour or tofu as egg replacement and plant-based cheese.
Serving Ideas
- Serve as a quick breakfast or brunch
- Pair with fresh fruit or avocado toast
- Great for meal prep and healthy on-the-go snacks
These Quick & Healthy Egg Muffins with Spinach and Feta are light, protein-rich, and bursting with Mediterranean flavor, making them a perfect grab-and-go option. 🥚🌿🧀✨