Description
Spinach & Feta Egg Muffins are savory, protein-packed bites combining fluffy eggs, fresh spinach, and creamy feta. Perfect for meal prep, they make a convenient breakfast or snack that’s low-carb and gluten-free.
Ingredients
6 large eggs
1 cup fresh spinach, chopped
½ cup crumbled feta cheese
¼ cup milk (or dairy-free alternative)
½ teaspoon salt
¼ teaspoon black pepper
¼ teaspoon garlic powder (optional)
¼ teaspoon red pepper flakes (optional)
Olive oil spray, for greasing
Instructions
- Preheat oven to 350°F (175°C).
- Lightly spray a muffin tin with olive oil.
- In a bowl, whisk together eggs, milk, salt, pepper, garlic powder, and red pepper flakes.
- Fold in chopped spinach and crumbled feta.
- Divide the mixture evenly among 6 muffin cups.
- Bake for 18–20 minutes until set and lightly golden.
- Cool in the tin for a few minutes, then transfer to a wire rack or plate before serving.
Notes
- Swap feta for goat cheese or shredded cheddar.
- Add bell peppers, onions, or sun-dried tomatoes for variety.
- Incorporate fresh herbs like dill or chives for added flavor.
- Double the recipe for a larger batch and adjust bake time as needed.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 90
- Sugar: 1g
- Sodium: 210mg
- Fat: 6g
- Saturated Fat: 2.5g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 1g
- Fiber: 0g
- Protein: 7g
- Cholesterol: 140mg
