Egg muffins are a versatile and nutritious way to kick-start your morning, and these Spinach and Feta Egg Muffins take it up a notch with their rich flavor and fluffy texture. The creamy feta adds a slightly tangy bite, while the fresh spinach brings a subtle earthiness that complements the eggs beautifully.
These muffins are perfect for busy mornings or meal prep—they can be made ahead and enjoyed warm or cold, making them an excellent on-the-go breakfast option. Whether you’re following a low-carb lifestyle, looking for a high-protein meal, or simply want something quick and delicious, these egg muffins are a satisfying and healthy choice.
Full Recipe:
Ingredients:
- 6 large eggs
- 1/4 cup milk
- 1/2 cup crumbled feta cheese
- 1 cup fresh spinach, chopped
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/4 teaspoon red pepper flakes (optional)
- 1/4 cup diced red bell pepper
- 1/4 cup diced onion
- 1 tablespoon olive oil
Directions:
- Preheat oven to 350°F (175°C) and lightly grease a muffin tin or use silicone liners.
- Heat olive oil in a skillet over medium heat. Sauté onions and red bell pepper for 2-3 minutes, until softened. Add chopped spinach and cook for another 1-2 minutes until wilted. Remove from heat.
- In a mixing bowl, whisk together eggs, milk, salt, black pepper, garlic powder, and red pepper flakes (if using).
- Stir in the sautéed vegetables and crumbled feta cheese.
- Pour the mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.
- Bake for 18-20 minutes or until the egg muffins are set and slightly golden on top.
- Let them cool for a few minutes before removing from the muffin tin. Serve warm or store for later.
Prep Time: 10 minutes | Cooking Time: 20 minutes | Total Time: 30 minutes
Kcal: 110 kcal per muffin | Servings: 6 muffins
Spinach and Feta Egg Muffins: The Perfect Make-Ahead Breakfast
Spinach and Feta Egg Muffins are a fantastic way to start your day with a protein-packed, flavorful, and nutritious meal. These savory egg muffins are loaded with fresh spinach, creamy feta cheese, and just the right amount of seasoning to enhance their taste. They are incredibly easy to make, requiring only a handful of ingredients and about 30 minutes of your time.
Perfect for meal prep, these muffins can be made in advance and stored in the refrigerator for quick breakfasts throughout the week. They are gluten-free, low in carbs, and packed with healthy fats, making them ideal for keto or low-carb diets. Whether you need a grab-and-go breakfast, a post-workout snack, or a light brunch option, these egg muffins are a satisfying and wholesome choice.
Why You’ll Love These Spinach and Feta Egg Muffins
✔ Quick & Easy – Ready in just 30 minutes, with simple ingredients.
✔ High in Protein – Eggs and feta cheese provide a rich source of protein to keep you full.
✔ Low-Carb & Keto-Friendly – Perfect for those following a low-carb lifestyle.
✔ Meal Prep Friendly – Make a batch ahead of time for a stress-free morning.
✔ Gluten-Free & Vegetarian – Great for various dietary needs.
✔ Versatile – Customize with other ingredients like mushrooms, bell peppers, or sun-dried tomatoes.
Serving Suggestions
Spinach and Feta Egg Muffins can be enjoyed on their own or paired with other breakfast items for a complete meal:
🥑 Serve with avocado slices or guacamole for healthy fats.
🥗 Pair with a light salad for a balanced brunch.
🍞 Enjoy with a slice of whole-grain toast for extra fiber.
☕ Have it with a cup of coffee or fresh juice for a refreshing breakfast.
These muffins are perfect for busy mornings, brunch gatherings, or as a nutritious snack throughout the day. With their rich flavor and soft texture, they are sure to become a household favorite!
What Makes These Egg Muffins Special?
✔ Easy to Make – This is a one-bowl recipe with minimal prep work and a short cooking time.
✔ Perfect for Meal Prep – Make a batch ahead of time and store them in the fridge or freezer.
✔ Healthy & Nutritious – Packed with protein, fiber, and essential vitamins.
✔ Low-Carb & Keto-Friendly – A great option for those following a low-carb or ketogenic diet.
✔ Customizable – Add veggies, herbs, or proteins to change up the flavor.
The Benefits of Spinach and Feta
Spinach is a powerhouse vegetable that adds vitamins A, C, and K to these muffins. It’s also rich in iron, fiber, and antioxidants, making it a great ingredient for a well-balanced diet.
Feta cheese brings a tangy, salty bite to the muffins while adding a dose of calcium and healthy fats. Its crumbly texture and strong flavor mean a little goes a long way, keeping these muffins light but delicious.
Storage & Reheating Tips
One of the best things about these egg muffins is how well they store and reheat. Here’s how to keep them fresh:
- In the Refrigerator: Store them in an airtight container for up to 5 days.
- In the Freezer: Wrap each muffin in plastic wrap and place them in a freezer-safe bag. They’ll stay fresh for up to 3 months.
- Reheating: Microwave refrigerated muffins for about 20-30 seconds or bake at 300°F (150°C) for 5-7 minutes. If frozen, microwave for about 1 minute until heated through.
Ingredient Substitutions & Variations
Want to make these muffins your own? Here are some delicious variations:
- Cheese Alternatives: Swap feta for cheddar, mozzarella, goat cheese, or Parmesan.
- Add More Protein: Try crumbled bacon, diced ham, or cooked sausage.
- Extra Veggies: Bell peppers, mushrooms, cherry tomatoes, or onions work well.
- Spice It Up: Add a pinch of smoked paprika, cayenne pepper, or Italian seasoning.
Nutrition Facts (Per Muffin – Approximate)
- Calories: 110 kcal
- Protein: 8g
- Fat: 7g
- Carbohydrates: 2g
- Fiber: 0.5g
- Sugar: 1g
Common Questions About This Recipe
1. Can I use frozen spinach?
Yes! Just make sure to thaw and squeeze out any excess moisture before adding it to the egg mixture.
2. How do I keep the muffins from sticking to the pan?
Using a non-stick muffin tin and greasing it well with oil or butter helps. You can also use silicone muffin liners for easy removal.
3. Can I eat these cold?
Yes, they taste great warm or cold, making them a perfect on-the-go snack.
4. How long do they last in the fridge?
They stay fresh for up to 5 days when stored properly in an airtight container.
Conclusion
Spinach and Feta Egg Muffins are a healthy, protein-packed, and super convenient breakfast option. Whether you’re meal-prepping for the week or need a nutritious snack, these muffins will keep you full and energized. With their delicious combination of eggs, creamy feta, and fresh spinach, they’re a recipe worth adding to your rotation!