Quick & Healthy Egg Muffins with Spinach and Feta

Egg muffins are a fantastic way to enjoy a nutritious and satisfying breakfast on the go. Packed with protein, vitamins, and minerals, these spinach and feta egg muffins are both delicious and easy to make. Whether you need a quick weekday breakfast, a healthy snack, or a meal prep option for the week, this recipe has you covered.

Why You’ll Love This Recipe

• Quick and Easy: Takes just 30 minutes from start to finish.
• Healthy & Nutritious: High in protein, low in carbs, and full of vitamins from spinach.
• Make-Ahead Friendly: Perfect for meal prep and can be stored for several days.
• Customizable: Add your favorite vegetables or swap feta for another cheese.
• Portable: A great grab-and-go breakfast or snack option.

Ingredients

• 6 large eggs
• 1/4 cup milk (dairy or non-dairy)
• 1 cup fresh spinach, chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup bell peppers, finely diced (optional for extra crunch)
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder (optional)
• 1/4 teaspoon red pepper flakes (optional, for heat)
• 1 tablespoon olive oil or non-stick cooking spray

Instructions

1. Preheat Oven: Preheat your oven to 350°F (175°C). Grease a 12-cup muffin tin with olive oil or non-stick cooking spray.
2. Prepare the Egg Mixture: In a large mixing bowl, whisk together the eggs and milk until well combined. Stir in salt, black pepper, garlic powder, and red pepper flakes (if using).
3. Add Vegetables & Cheese: Fold in the chopped spinach, crumbled feta, and diced bell peppers (if using).
4. Fill Muffin Cups: Divide the egg mixture evenly among the 12 muffin cups, filling each about 3/4 full.
5. Bake: Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the egg muffins are set and slightly golden on top.
6. Cool & Serve: Let the muffins cool in the pan for about 5 minutes before removing them. Enjoy warm, or store for later.

Variations

• Cheese Swap: Use cheddar, mozzarella, or goat cheese instead of feta.
• Extra Protein: Add cooked turkey or chicken sausage.
• Different Veggies: Try mushrooms, onions, or zucchini for variety.
• Spicy Kick: Increase red pepper flakes or add a dash of hot sauce.

Servings and Timing

• Servings: Makes 12 egg muffins
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes

Storage and Reheating

• Refrigeration: Store egg muffins in an airtight container in the fridge for up to 5 days.
• Freezing: Freeze in a single layer on a baking sheet, then transfer to a freezer-safe bag for up to 3 months.
• Reheating: Microwave on high for 30-45 seconds or reheat in a toaster oven at 300°F for 5-7 minutes.

Frequently Asked Questions

How do I keep my egg muffins from sticking?

Using a non-stick muffin tin and greasing it well with olive oil or cooking spray helps prevent sticking. You can also use silicone muffin liners.

Can I make these without dairy?

Yes! Simply use a non-dairy milk alternative and omit the feta cheese, or replace it with a dairy-free cheese alternative.

Can I use frozen spinach?

Yes, but be sure to thaw and squeeze out excess moisture before adding it to the egg mixture.

Are these egg muffins keto-friendly?

Yes, they are naturally low in carbs and high in protein, making them a great keto-friendly option.

Can I eat these cold?

Absolutely! They taste great cold, but you can also reheat them if you prefer a warm breakfast.

What can I serve with these muffins?

Pair them with fresh fruit, a slice of whole-grain toast, or a side of avocado for a more filling meal.

Can I double the recipe?

Yes, simply double the ingredients and bake in two muffin tins, or make them in batches.

How do I know when they are done baking?

Insert a toothpick into the center of a muffin—if it comes out clean, they are done.

Can I make mini egg muffins?

Yes, use a mini muffin tin and reduce the baking time to about 12-15 minutes.

What other seasonings can I add?

Try adding fresh herbs like parsley or basil, or spices like paprika or cumin for extra flavor.

Conclusion

Quick, healthy, and bursting with flavor, these Spinach and Feta Egg Muffins are a perfect addition to your breakfast routine. They are easy to make, great for meal prep, and customizable to suit your taste. Try them today for a delicious, protein-packed start to your day!

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