Introduction
Spinach and feta egg muffins are a simple, nutritious, and flavorful option for breakfast or a quick snack. They are packed with protein, easy to prepare, and perfect for meal prep. The combination of fresh spinach and salty feta cheese creates a delicious balance in every bite.
Ingredients
6 large eggs
1 cup fresh spinach, chopped
1/2 cup feta cheese, crumbled
1/4 cup milk
1/4 cup onion, finely chopped
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1 tablespoon olive oil
Instructions
Preheat your oven to 180°C (350°F) and lightly grease a muffin tin with olive oil
In a skillet, heat olive oil over medium heat and sauté the chopped onion for 2 to 3 minutes until soft
Add the chopped spinach and cook for another 1 to 2 minutes until wilted, then remove from heat
In a large bowl, whisk together the eggs, milk, salt, pepper, and garlic powder until well combined
Stir in the cooked spinach and onion mixture, then add the crumbled feta cheese
Pour the mixture evenly into the muffin cups, filling each about three quarters full
Bake for 18 to 22 minutes or until the egg muffins are set and lightly golden on top
Let them cool for a few minutes before removing from the tin
Method
Prepare the filling by sautéing onion and spinach
Mix the egg base with seasoning and milk
Combine everything with feta cheese
Bake until firm and cooked through
Benefits
High in protein and nutrients
Low in carbs and suitable for balanced diets
Great for meal prep and easy storage
Portable and convenient for busy mornings
Nutrition
Calories about 90 to 120 per muffin
Protein around 6 to 8 grams
Fat about 6 to 8 grams
Carbohydrates about 1 to 2 grams
Tips
Use silicone muffin molds for easy removal
Add other ingredients like tomatoes or bell peppers for variation
Store in the fridge for up to 4 days or freeze for longer storage
Reheat in the microwave for about 30 seconds
Conclusion
Spinach and feta egg muffins are a healthy and versatile recipe that fits perfectly into a busy lifestyle. They are easy to customize, quick to prepare, and delicious both warm and cold.