Description
Fluffy, protein-packed egg muffins loaded with fresh spinach, tangy feta, and savory seasonings perfect for meal prep, brunch, or a quick grab-and-go breakfast. Naturally gluten-free, low-carb, and easily adaptable to dairy-free or vegan diets.
Ingredients
– 8 large eggs
– ¼ cup milk (or unsweetened almond milk)
– 1 cup fresh spinach, chopped
– ½ cup crumbled feta cheese
– ¼ cup diced onion (optional)
– ½ teaspoon garlic powder
– ½ teaspoon salt
– ¼ teaspoon black pepper
– Fresh parsley or chives, for garnish (optional)
Instructions
- Preheat oven to 375°F (190°C). Lightly grease a 12-cup muffin tin with olive oil or non-stick spray (or use silicone liners).
- In a large bowl, whisk eggs and milk until frothy.
- Stir in garlic powder, salt, and black pepper.
- Gently fold in chopped spinach, feta cheese, and diced onion (if using) until evenly distributed.
- Pour the mixture evenly into muffin cups, filling each about ¾ full.
- Bake for 18–22 minutes, or until muffins are set and tops are golden.
- Let cool in the tin for 3–5 minutes before removing.
- Garnish with fresh parsley or chives, if desired. Serve warm or store for later.
Notes
– For frozen spinach: Thaw completely and squeeze out all excess moisture before using.
– Dairy-free: Use dairy-free feta and unsweetened plant-based milk.
– Vegan option: Substitute eggs with a chickpea flour batter (1 cup chickpea flour + 1 cup water), use vegan feta, and plant-based milk.
– Add-ins: Try diced bell peppers, mushrooms, sun-dried tomatoes, or red pepper flakes.
– Storage: Keep in an airtight container in the fridge for up to 4 days or freeze for up to 3 months. Reheat in microwave (30–45 sec) or oven (5–10 min at 350°F).
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast / Snack
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: ~85
- Sugar: 1g
- Sodium: 220mg
- Fat: 6g
- Saturated Fat: 3g
- Unsaturated Fat: 2.5g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0.5g
- Protein: 6g
- Cholesterol: 135mg