Spinach and Feta Egg Muffins
Here is a detailed recipe for Spinach and Feta Egg Muffins. They are perfect for meal prep, a high-protein breakfast, or a healthy snack.
Why You’ll Love This Recipe
· Meal Prep Friendly: Make a batch on Sunday and have breakfast ready for the week.
· Low Carb & Keto: Naturally low in carbohydrates and high in protein.
· Customizable: Easy to swap ingredients based on what you have in the fridge.
· Portable: Grab them and go on busy mornings.
Ingredients
· 10 large eggs
· 1 cup (240 ml) liquid egg whites (or substitute with 6-8 more whole eggs)
· 5 oz (140 g) fresh baby spinach
· 1 cup (150 g) crumbled feta cheese
· 1/2 cup (75 g) finely diced red onion (or white/yellow onion)
· 1 tbsp olive oil (for sautéing)
· 1/2 tsp salt
· 1/4 tsp black pepper
· 1/4 tsp garlic powder (optional)
· Pinch of red pepper flakes (optional, for heat)
Equipment Needed
· Muffin tin (12-cup)
· Whisk
· Large skillet
· Mixing bowl with a spout (or a large measuring cup for easy pouring)
Instructions
- Preheat and Prep
Preheat your oven to 375°F (190°C) . Generously grease a 12-cup muffin tin with non-stick cooking spray, butter, or oil. Don’t skip this or the egg will stick!
- Cook the Spinach
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the diced onion and sauté for 2-3 minutes until softened. Add the fresh spinach in handfuls, stirring until it wilts completely. This will only take 2-3 minutes. Remove from heat.
- Cool and Squeeze
This step is crucial to prevent soggy muffins. Transfer the cooked spinach mixture to a cutting board. Once cool enough to handle, chop the mixture finely and then press it against the sides of the bowl or use paper towels to squeeze out as much liquid as possible.
- Mix the Eggs
In a large mixing bowl (or a large measuring cup with a spout), crack the 10 eggs and add the liquid egg whites. Add the salt, pepper, garlic powder, and red pepper flakes. Whisk vigorously until the yolks and whites are completely combined and the mixture is slightly frothy.
- Assemble the Muffins
Distribute the squeezed spinach-onion mixture evenly among the 12 muffin cups. Sprinkle the crumbled feta cheese on top of the spinach. Pour the egg mixture over the fillings, filling each cup about 3/4 of the way full (they will puff up). Give the liquid a gentle stir in each cup with a fork to ensure the spinach is evenly distributed.
- Bake
Carefully transfer the muffin tin to the oven. Bake for 18-22 minutes, or until the egg muffins are puffed up and set in the center. You can test for doneness by inserting a toothpick into the center of a muffin; if it comes out clean, they are done.
- Cool and Remove
Let the muffins cool in the pan for 5-10 minutes. Run a plastic knife or silicone spatula around the edges to loosen them, then pop them out. Transfer to a wire rack to cool completely.
Storage & Reheating
· Fridge: Store in an airtight container in the refrigerator for up to 5 days.
· Freezer: Wrap individually in plastic wrap and store in a freezer bag for up to 3 months.
· Reheat: Microwave for 30-60 seconds until warm, or reheat in a toaster oven at 350°F for 5-7 minutes.
Variations
· Meat Lovers: Add 1/2 cup of cooked, crumbled turkey sausage or bacon.
· Mediterranean: Add chopped sun-dried tomatoes and olives.
· Mushroom: Sauté 1 cup of sliced mushrooms with the onions.
Enjoy your delicious and healthy Spinach and Feta Egg Muffins
