Every busy morning made me dread the same question: what should I have for breakfast? I wanted something quick, nutritious, and satisfying. Then, I discovered the joy of egg muffins with spinach and feta.
These delightful little treats remind me of mini frittatas. They burst with flavor and are easy to prepare in advance. Just pop them in the oven, and in less than 20 minutes, you’ll have a healthy breakfast recipe ready to go.
What’s more, these egg muffins are a fantastic low-carb breakfast option. They pack in protein and nutrients without the guilt. Each muffin contains a remarkable 8 grams of protein, making it an ideal way to kick off the day.
Whether you’re running out the door or simply looking for a quick, nourishing meal, these make-ahead breakfast options have changed the way I approach my mornings.
What Are Egg Muffins?
Egg muffins are yummy baked treats great for breakfast or snacks. They are small, like mini frittatas, and can have many fillings. You can add veggies, meats, and cheeses to make them special.
Spinach feta egg cups are a favorite. They mix fresh spinach with salty feta cheese. This mix makes them tasty and healthy.
These muffins are easy to make in about 35 minutes. You get 12 muffins, perfect for meal prep. They keep well in the fridge for five days or frozen for three months.
Benefits of Egg Muffins with Spinach and Feta
Egg muffins with spinach and feta are tasty and good for you. They have about 6 grams of protein per muffin. This helps keep muscles strong and aids in recovery.
Each muffin has only 74 calories. This makes them great for those who want to eat less but stay full. Spinach adds vitamins and minerals like vitamin E and magnesium.
Spinach also has fiber, which is good for your digestion. Feta cheese adds flavor and has calcium and protein. But, it has some fat and sodium.
Making these muffins is easy and quick. It takes about 30 minutes, with only 10 minutes of prep. You can keep them in the fridge for up to 4 days or freeze for 3 months.
Ingredients Needed for Egg Muffins with Spinach and Feta
To make egg muffins with spinach and feta, you need a few key ingredients. These ingredients make the muffins taste great and are good for you. Here are the main ingredients that make this breakfast recipe special.
Key Ingredients for Flavor
- 6 large eggs – the foundation of these muffins, giving a lot of protein.
- 1.5 cups fresh spinach – full of nutrients and a fresh taste.
- 1/3 cup feta cheese – adds a creamy, salty flavor that goes well with eggs and spinach.
- 1/2 teaspoon sea salt and 1/4 teaspoon black pepper – important seasonings that make the taste better.
- Optional: Fresh garlic or onion powder – adds a deeper flavor.
- Optional: Varied cheeses like cheddar or mozzarella for a different taste.
Nutrition Breakdown
These egg muffins are great for a low-carb breakfast. Each serving of 4 mini muffins has a good mix of protein, fats, and vitamins. Here’s what you get per serving:
| Nutrient | Amount |
|---|---|
| Calories | 143 kcal |
| Protein | 8 g |
| Total Fat | 11 g |
| Carbohydrates | 3 g |
| Fiber | 0.1 g |
| Cholesterol | 67 mg |
| Sodium | 567 mg |
| Calcium | 247 mg |
| Iron | 1 mg |
How to Make Egg Muffins with Spinach and Feta
Making egg muffins with spinach and feta is easy and fun. First, preheat your oven to 350°F. You’ll need nine large eggs, 10-12 ounces of chopped frozen spinach, 1/4 cup of crumbled feta cheese, and some seasoning.
This recipe is great for a quick and healthy breakfast. It doesn’t take long to make, and you can enjoy it in under 30 minutes. I use a silicone muffin mold to make them easy to remove.
After mixing the ingredients, fill each muffin mold to three-quarters full. Bake for 23 to 26 minutes. Each muffin has only 72 kcal, making it a perfect choice for busy mornings.
Step-by-Step Cooking Instructions
Making egg muffins with spinach and feta is easy and tasty. They are great for breakfast or a snack. Follow these steps to make a delicious egg muffins with spinach and feta recipe for the week.
Prepping Your Ingredients
First, get all your ingredients ready. Here’s what you need:
- 12 large eggs (or 10 jumbo eggs)
- 1/4 cup milk
- 1/2 tsp garlic powder
- 1/2 tsp salt
- 1/4 tsp ground black pepper
- 1 diced green bell pepper
- 1 cup spinach leaves, roughly chopped
- 4 oz feta cheese, crumbled
Preheat your oven to 350°F. Grease a 12-cup muffin tin with olive oil or butter. In a big bowl, whisk the eggs together. Add milk, garlic powder, salt, and black pepper. Mix well, then add the green bell pepper, spinach, and feta cheese.
Baking the Egg Muffins
When ready, pour the mix into the muffin tin, filling each cup 3/4 full. This lets them rise without spilling over. Put the tin in the oven and bake for 18 to 20 minutes. The egg should be set and a toothpick should come out clean.
Let the muffins cool in the tin for a few minutes. This helps them keep their shape. Use a knife to loosen them, then take them out. Serve warm or store them for later. They’re perfect for meal prep and last up to 3-4 days in the fridge or 2 months in the freezer.
| Ingredient | Quantity |
|---|---|
| Large Eggs | 12 |
| Milk | 1/4 cup |
| Garlic Powder | 1/2 tsp |
| Salt | 1/2 tsp |
| Ground Black Pepper | 1/4 tsp |
| Green Bell Pepper | Diced (1) |
| Spinach Leaves | 1 cup (chopped) |
| Feta Cheese | 4 oz (crumbled) |
Tips for Storing and Reheating Egg Muffins
After baking egg muffins with spinach and feta, it’s important to store them right. This keeps them fresh and tasty for later. Here are some tips on how to store and reheat them.
Refrigerator Storage
First, let the egg muffins cool down completely. This helps keep them moist and soft. Then, put them in an airtight container.
They can stay in the fridge for up to 5 days. This makes them perfect for a quick, healthy breakfast or snack.
Freezing Instructions
To store them longer, I freeze the egg muffins. I wrap each one in foil or use a ziplock bag. This way, they can stay frozen for up to 3 months.
To reheat, I use the microwave. Frozen ones take about 60 seconds. Thawed ones take about 20 seconds. You can also reheat them in the oven at 300°F.
| Storage Method | Duration | Reheating Time (Microwave) | Reheating Time (Oven) |
|---|---|---|---|
| Refrigerator | Up to 5 days | 20 seconds (thawed) | Not recommended |
| Freezing | Up to 3 months | 60 seconds (frozen) | Until warmed through at 300°F |
Variations of Egg Muffins with Spinach and Feta
Trying new flavors can make my savory muffin recipe even better. I like to make my egg muffins special by adding different ingredients. This way, I can try new tastes every time I cook.
Adding Different Cheeses
Feta cheese is tasty, but there are many other cheeses to try. Cheddar, goat cheese, and mozzarella are all yummy. They change the taste and make the muffins creamy.
Incorporating Other Vegetables
I love adding different veggies to my egg muffins. Bell peppers, onions, tomatoes, and zucchini are all good choices. Cooking them first makes them taste better and adds to the egg mix.
Why Choose This Healthy Breakfast Recipe?
Egg muffins with spinach and feta are a great choice for breakfast. They are easy to make and full of good stuff. You get lots of protein from eggs, Greek yogurt, and feta cheese.
Adding two cups of fresh spinach boosts the fiber and vitamins. These muffins make you feel full and energized. They are also low in calories, making them perfect for many diets.
These muffins are great for busy days. You can keep them in the fridge for four days or freeze for two months. They heat up fast, in just 90-120 seconds in the microwave or 10-15 minutes in the oven. People love them, giving them 5 stars from 43 reviews.
Choosing egg muffins with spinach and feta is a smart move. They taste great and are good for you. This recipe is flexible and suits many tastes.
Easy Meal Prep Ideas with Egg Muffins
Egg muffins are great for meal prep. They take just 15 minutes to prepare and 20 minutes to cook. You can make 12 muffins quickly.
These muffins are good for up to 5 days in the fridge or 6 months in the freezer. They’re perfect for busy mornings.
I like to eat them with fruits, smoothies, or salads. This makes my meals healthier and more interesting. I can make many batches for the week.
Each muffin has about 68.5 calories and 6 grams of protein. They’re a great choice for breakfast.
There are many flavors to try, like spinach and feta or sausage and onion. Just fill the cups and bake at 375ºF for 15-20 minutes. It’s easy and saves time in the morning.
