Egg Muffins with Spinach and Feta are a delicious and healthy breakfast option, perfect for busy mornings or meal prep. These mini frittatas are packed with protein from the eggs, nutrients from the spinach, and a tangy flavor punch from the feta cheese. Quick to prepare and easy to customize, these savory muffins are baked to perfection in a muffin tin, making them portable and convenient for on-the-go breakfasts or snacks. Whether you’re looking for a low-carb option, a kid-friendly recipe, or a versatile dish that can be adapted to different tastes, these egg muffins are an ideal choice.
Why You’ll Love This Recipe
These Spinach and Feta Egg Muffins are a lifesaver for anyone with a hectic schedule. Not only are they incredibly easy to make, but they also store well, making them a perfect meal prep recipe for the week ahead. Each muffin is like a mini frittata, packed with fresh spinach, tangy feta cheese, and a touch of garlic for an extra burst of flavor. They’re naturally low in carbs, making them suitable for keto or gluten-free diets, and they’re rich in protein, which keeps you feeling full and energized. The best part? You can customize them endlessly, adding your favorite veggies, herbs, or even a touch of spice to make them your own. They’re great as a grab-and-go breakfast, a savory snack, or even as part of a light lunch when paired with a salad.
Preparation Time and Servings
- Prep time: 10 minutes
- Cook time: 25 minutes
- Total time: 35 minutes
- Yield: 12 egg muffins
- Serving size: 2 muffins
Nutritional Information (per serving of 2 muffins)
- Calories: 120
- Carbohydrates: 2g
- Protein: 10g
- Fat: 8g
- Fiber: 1g
- Sugar: 1g
Ingredients
To make these delicious egg muffins, you’ll need:
- 8 large eggs
- 1/4 cup milk (or plant-based milk for a dairy-free option)
- 1 cup fresh spinach, chopped
- 1/2 cup crumbled feta cheese
- 1/4 cup diced red bell pepper (optional)
- 1/4 cup diced onion (optional)
- 1 clove garlic, minced
- 1/2 teaspoon salt (or to taste)
- 1/4 teaspoon black pepper
- 1/4 teaspoon dried oregano (optional)
- Cooking spray or olive oil (for greasing the muffin tin)
Step-by-Step Instructions
- Preheat the oven: Preheat your oven to 375°F (190°C). Lightly grease a 12-cup muffin tin with cooking spray or olive oil.
- Prepare the vegetables: Wash the spinach thoroughly, pat it dry, and chop it finely. Dice the red bell pepper and onion if using, and mince the garlic.
- Whisk the eggs: In a large mixing bowl, crack the eggs and whisk them until smooth. Add the milk, salt, black pepper, and oregano (if using), and whisk again to combine.
- Add the fillings: Stir in the chopped spinach, crumbled feta cheese, garlic, and any optional vegetables like bell peppers and onions. Mix gently to distribute the ingredients evenly.
- Fill the muffin tin: Pour the egg mixture into the prepared muffin tin, filling each cup about three-quarters full. Be careful not to overfill, as the muffins will puff up as they bake.
- Bake: Place the muffin tin in the preheated oven and bake for 20–25 minutes, or until the egg muffins are set and slightly golden on top. To check doneness, insert a toothpick into the center of a muffin—it should come out clean.
- Cool and serve: Allow the muffins to cool in the tin for 5 minutes before using a butter knife or spoon to gently loosen and remove them. Serve warm, or let them cool completely for storage.
Ingredient Background
Each ingredient in these Spinach and Feta Egg Muffins plays a crucial role in creating a flavorful and nutritious dish. Eggs are the foundation, providing protein and a creamy texture when baked. Spinach, a powerhouse of vitamins and minerals, adds a fresh, earthy flavor while boosting the muffins’ nutrient content. Feta cheese contributes a tangy, salty contrast to the eggs and spinach, elevating the overall taste. Garlic adds depth and aromatic notes, while optional vegetables like red bell peppers and onions bring sweetness and crunch. The milk helps create a smoother egg mixture, ensuring the muffins are light and fluffy.
Technique Tips
- Grease the muffin tin well: To ensure the egg muffins don’t stick, generously grease the muffin tin with cooking spray, olive oil, or even butter. Silicone muffin molds can also be a great alternative to prevent sticking.
- Chop vegetables finely: Cutting the spinach and optional vegetables into small, even pieces ensures they’re evenly distributed throughout the muffins and cook properly.
- Don’t overfill: Fill the muffin cups only three-quarters full, as the eggs will expand as they bake. Overfilling can cause the muffins to overflow and stick to the edges of the tin.
- Cool before removing: Allow the muffins to cool for 5 minutes before removing them from the tin to prevent them from breaking apart.
Alternative Presentation Ideas
- Mini Muffins: Use a mini muffin tin for bite-sized egg muffins, perfect for serving at parties or as a quick snack. Reduce the baking time to 15–18 minutes.
- Casserole Style: Pour the egg mixture into a greased baking dish instead of a muffin tin and bake as a casserole. Slice into squares for serving.
- Wraps or Sandwiches: Use the muffins as a protein-packed filling for wraps or breakfast sandwiches with a slice of avocado or turkey.
- Appetizers: Serve the muffins on a platter with a dollop of Greek yogurt or tzatziki sauce for dipping.
Additional Tips for Success
- Make it dairy-free: For a dairy-free option, substitute the feta cheese with a plant-based alternative or simply omit it altogether.
- Meal prep-friendly: Double the recipe and freeze the extra muffins for a quick breakfast option throughout the week.
- Season generously: Eggs are a blank canvas, so feel free to adjust the seasoning or add your favorite spices, such as paprika or chili flakes.
- Avoid watery muffins: If using frozen spinach, thaw and squeeze out any excess moisture to prevent the muffins from becoming watery.
Recipe Variations
- Meat Lovers: Add cooked, crumbled turkey sausage, diced chicken, or turkey bacon for extra protein.
- Veggie Packed: Include a mix of vegetables such as zucchini, mushrooms, and cherry tomatoes for more variety and nutrients.
- Herbed Muffins: Add fresh herbs like dill, parsley, or basil for an extra layer of flavor.
- Cheesy Twist: Swap feta for cheddar, mozzarella, or Parmesan cheese for a milder or sharper flavor.
- Spicy Kick: Add diced jalapeños or a pinch of cayenne pepper to give the muffins a spicy edge.
Freezing and Storage
- Refrigeration: Store the egg muffins in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for 30–45 seconds before serving.
- Freezing: Let the muffins cool completely, then wrap each one individually in plastic wrap or foil. Place them in a freezer-safe bag or container, and freeze for up to 3 months.
- Reheating from frozen: To reheat frozen muffins, microwave them for 60–90 seconds, or bake at 350°F (175°C) for 10–12 minutes until heated through.
Healthier Twist Ideas
- Egg Whites Only: Replace half or all of the eggs with egg whites to reduce cholesterol and calories.
- Add Superfoods: Include nutrient-dense ingredients like kale, quinoa, or chia seeds for a health boost.
- Lower the fat: Use low-fat feta cheese or a reduced-fat milk option to cut back on fat content.
- Gluten-Free Option: This recipe is naturally gluten-free, but double-check the labels on any optional ingredients like cooking spray or milk substitutes.
Serving Suggestions for Events
- Brunch Buffets: Serve the egg muffins alongside fresh fruit, yogurt, and pastries for a complete brunch spread.
- Lunchbox Additions: Pack the muffins in lunchboxes with a side of hummus and vegetable sticks.
- Party Platters: Arrange mini egg muffins on a platter with various dipping sauces like tzatziki, salsa, or guacamole for a unique appetizer.
- Healthy Potlucks: Bring these muffins to a potluck as a healthy and gluten-free option that everyone can enjoy.
Special Equipment
- Muffin Tin: A standard 12-cup muffin tin is essential for this recipe. For easier cleanup, consider using a silicone muffin mold.
- Mixing Bowl and Whisk: For preparing the egg mixture.
- Spatula: To fold in the spinach, feta, and other ingredients.
- Measuring Cups and Spoons: To ensure accuracy in ingredient measurements.
Frequently Asked Questions
1. Can I use frozen spinach? Yes, but be sure to thaw and squeeze out all excess water before adding it to the egg mixture to prevent the muffins from becoming watery.
2. Are these muffins keto-friendly? Absolutely! With minimal carbs and high protein, these muffins are a great option for keto diets.
3. Can I make these muffins without cheese? Yes, you can omit the feta cheese if you prefer or substitute it with a dairy-free cheese alternative.
4. How do I prevent the muffins from sticking to the pan? Grease the muffin tin well with cooking spray, olive oil, or butter. Alternatively, use silicone muffin molds or parchment paper liners.
5. Can I add meat to this recipe? Yes, cooked and crumbled turkey sausage, diced chicken, or turkey bacon can be added for a heartier option.
6. How do I reheat the muffins? Reheat in the microwave for 30–45 seconds or in the oven at 350°F for 5–7 minutes.
7. Can I make these muffins vegan? While eggs are the primary ingredient, you can use a plant-based egg substitute and vegan cheese to create a similar recipe.
8. How long can I store these muffins? Store them in the fridge for up to 4 days or freeze them for up to 3 months.
Conclusion
Egg Muffins with Spinach and Feta are the ultimate breakfast solution for busy mornings. Not only are they packed with protein and nutrients, but they’re also endlessly customizable to suit your taste preferences. Whether you’re making them for meal prep, serving them at a brunch, or simply looking for a quick and healthy breakfast option, these muffins are guaranteed to become a staple in your kitchen. Try this recipe today and discover just how delicious and versatile egg muffins can be!
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Egg Muffins with Spinach and Feta
- Total Time: 35 minutes
- Yield: 12 egg muffins 1x
Ingredients
To make these delicious egg muffins, you’ll need:
- 8 large eggs
- 1/4 cup milk (or plant-based milk for a dairy-free option)
- 1 cup fresh spinach, chopped
- 1/2 cup crumbled feta cheese
- 1/4 cup diced red bell pepper (optional)
- 1/4 cup diced onion (optional)
- 1 clove garlic, minced
- 1/2 teaspoon salt (or to taste)
- 1/4 teaspoon black pepper
- 1/4 teaspoon dried oregano (optional)
- Cooking spray or olive oil (for greasing the muffin tin)
Instructions
- Preheat the oven: Preheat your oven to 375°F (190°C). Lightly grease a 12-cup muffin tin with cooking spray or olive oil.
- Prepare the vegetables: Wash the spinach thoroughly, pat it dry, and chop it finely. Dice the red bell pepper and onion if using, and mince the garlic.
- Whisk the eggs: In a large mixing bowl, crack the eggs and whisk them until smooth. Add the milk, salt, black pepper, and oregano (if using), and whisk again to combine.
- Add the fillings: Stir in the chopped spinach, crumbled feta cheese, garlic, and any optional vegetables like bell peppers and onions. Mix gently to distribute the ingredients evenly.
- Fill the muffin tin: Pour the egg mixture into the prepared muffin tin, filling each cup about three-quarters full. Be careful not to overfill, as the muffins will puff up as they bake.
- Bake: Place the muffin tin in the preheated oven and bake for 20–25 minutes, or until the egg muffins are set and slightly golden on top. To check doneness, insert a toothpick into the center of a muffin—it should come out clean.
- Cool and serve: Allow the muffins to cool in the tin for 5 minutes before using a butter knife or spoon to gently loosen and remove them. Serve warm, or let them cool completely for storage.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
Nutrition
- Serving Size: 2 muffins
- Calories: 120
- Sugar: 1g
- Fat: 8g
- Carbohydrates: 2g
- Fiber: 1g
- Protein: 10g