Spinach and Feta Egg Muffins

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Introduction

These egg muffins are a nutritious, protein-packed breakfast or snack. Fluffy eggs, fresh spinach, and tangy feta cheese come together in a convenient muffin form, making them easy to grab and go. They’re perfect for busy mornings, meal prep, or even a brunch spread.

Ingredients (makes 12 muffins)

  • 6 large eggs
  • 1/4 cup milk (any type)
  • 1 cup fresh spinach, chopped
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup red bell pepper, finely diced (optional for color and flavor)
  • 2 green onions, thinly sliced
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt (adjust to taste)
  • 1/4 teaspoon black pepper
  • Cooking spray or a little oil for greasing the muffin tin

Instructions

  1. Preheat the oven to 375°F (190°C). Grease a 12-cup muffin tin with cooking spray or oil.
  2. Whisk the eggs and milk together in a large mixing bowl until smooth and slightly frothy.
  3. Add vegetables and cheese: Mix in the chopped spinach, red bell pepper, green onions, and crumbled feta.
  4. Season: Add garlic powder, salt, and black pepper. Stir until everything is evenly combined.
  5. Pour into muffin tin: Divide the egg mixture evenly among the 12 muffin cups. They should be about 3/4 full.
  6. Bake: Place in the preheated oven and bake for 18–22 minutes, or until the eggs are set and slightly golden on top. A toothpick inserted in the center should come out clean.
  7. Cool and serve: Let the muffins cool for a few minutes before removing them from the tin. Serve warm or store in an airtight container in the fridge for up to 4–5 days.

Tips & Variations

  • Add protein: Include cooked bacon, ham, or sausage for a heartier muffin.
  • Dairy-free: Replace milk with almond or oat milk, and omit feta or use a vegan alternative.
  • Extra flavor: Sprinkle with fresh herbs like parsley, dill, or chives before baking.
  • Freezing: These muffins freeze well — wrap individually in foil or place in a freezer-safe container for up to 2 months.

Nutrition (per muffin, approximate)

  • Calories: 95
  • Protein: 7 g
  • Carbs: 2 g
  • Fat: 6 g
  • Fiber: 0.5 g

History

Egg-based dishes have been a staple in human diets for centuries due to their affordability, nutrition, and versatility. Muffins made with eggs, vegetables, and cheese are a modern twist that emerged as part of the “meal prep” and grab-and-go breakfast trend in the early 21st century. By combining nutrient-rich ingredients like spinach and feta cheese, these muffins offer a convenient way to enjoy a balanced breakfast or snack without sacrificing flavor. The use of feta adds a Mediterranean touch, inspired by Greek cuisine, where feta and greens are often paired in pies, salads, and pastries.

Instructions

  1. Preheat oven to 375°F (190°C) and grease a 12-cup muffin tin.
  2. Whisk eggs and milk until smooth and frothy.
  3. Add veggies and cheese: Mix in spinach, bell pepper, green onions, and feta.
  4. Season: Stir in garlic powder, salt, and black pepper.
  5. Fill muffin tin: Pour mixture evenly into 12 muffin cups (about 3/4 full).
  6. Bake: 18–22 minutes until eggs are set and slightly golden. Toothpick should come out clean.
  7. Cool: Let muffins cool for a few minutes before serving or storing.

Conclusion

Spinach and Feta Egg Muffins are more than just a quick breakfast—they’re a blend of nutrition, flavor, and convenience. Each bite provides protein, vitamins, and healthy fats while being easy to prepare in advance. Whether you enjoy them warm from the oven, on-the-go, or as part of a brunch spread, these muffins make healthy eating simple and satisfying. With endless variations, they are versatile enough to suit any taste, making them a modern classic in the world of breakfast foods.

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