📝 Introduction
Spinach & Feta Egg Muffins are a low-carb, high-protein breakfast option that’s easy to prepare, customizable, and freezer-friendly. These savory muffins are packed with fresh spinach, creamy feta cheese, and fluffy eggs — making them a great way to start your day on a healthy note. Whether you’re following a keto lifestyle or just want a convenient grab-and-go breakfast, these egg muffins are your answer.
🛒 Ingredients (Makes 12 Muffins)
- 8 large eggs
- 1/3 cup milk (dairy or unsweetened non-dairy like almond or oat)
- 1 cup fresh spinach, finely chopped (or 3/4 cup frozen spinach, thawed & drained)
- 1/2 cup crumbled feta cheese
- 1/4 cup diced onion (red or yellow)
- 1/4 teaspoon garlic powder
- Salt & pepper, to taste
- Olive oil or cooking spray, for greasing
Optional Add-ins:
- Chopped cherry tomatoes
- Cooked mushrooms
- Diced bell peppers
- Cooked bacon or sausage
🔧 Instructions
Step 1: Preheat and Prepare
Preheat your oven to 375°F (190°C).
Lightly grease a 12-cup muffin tin with olive oil or non-stick spray.
Step 2: Sauté (Optional but recommended)
If using raw onion or mushrooms, quickly sauté them in a skillet over medium heat with a splash of oil until softened (2–3 minutes). This enhances their flavor and prevents sogginess.
Step 3: Whisk the Eggs
In a large bowl, crack in the 8 eggs, add milk, and whisk until fully combined.
Season with salt, pepper, and garlic powder.
Step 4: Combine the Fillings
Add the chopped spinach, feta, and onions (plus any other mix-ins) into the egg mixture. Stir to distribute evenly.
Step 5: Fill the Muffin Tin
Pour the egg mixture evenly into each muffin cup, filling about ¾ full. The muffins will puff up slightly while baking.
Step 6: Bake
Place in the oven and bake for 18–22 minutes, or until the egg muffins are puffed, golden around the edges, and set in the center.
Step 7: Cool & Serve
Let muffins cool in the pan for 5 minutes, then use a butter knife to loosen and remove.
Serve warm, or cool completely and store.
🧊 Storage & Meal Prep
- Fridge: Store in an airtight container for up to 5 days.
- Freezer: Wrap individually and freeze for up to 3 months. Reheat in microwave for 30–60 seconds.
👨🍳 Tips & Variations
- Don’t overbake — remove them as soon as the center is firm.
- For dairy-free: skip feta or use plant-based cheese.
- Want spice? Add chopped jalapeño or chili flakes.
- Try silicone muffin liners for super easy cleanup!