Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Quick & Healthy Egg Muffins with Spinach and Feta

Quick & Healthy Egg Muffins with Spinach and Feta

  • Author: Amelia
  • Total Time: 30-35 minutes
  • Yield: 12 muffins 1x
  • Diet: Gluten Free

Description

Quick & Healthy Egg Muffins with Spinach and Feta are a delicious and nourishing breakfast option that combines fresh spinach, creamy feta cheese, and protein-packed eggs. Ready in under 30 minutes, these muffins offer a balanced meal that supports energy and muscle health, perfect for busy mornings or meal prepping for the week. They are customizable, low carb, gluten free, and easy to make.

Ingredients

Scale

Main Ingredients

  • 8 large eggs
  • 1 cup fresh spinach, chopped
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup onion, finely chopped (optional)
  • 2 cloves garlic, minced
  • Salt, to taste
  • Black pepper, to taste
  • Olive oil or cooking spray, for greasing

Instructions

  1. Preheat and Prepare: Set your oven to 375°F (190°C) and lightly grease a muffin tin with olive oil or cooking spray to ensure easy removal of the muffins after baking.
  2. Sauté Spinach and Aromatics: In a skillet over medium heat, add a small amount of olive oil. Sauté finely chopped onion and minced garlic for 2–3 minutes until soft and fragrant. Add the chopped fresh spinach and cook until wilted, about 1–2 minutes. Remove from heat and let cool slightly.
  3. Whisk the Eggs: In a large bowl, crack 8 eggs and whisk until combined. Season with salt and pepper to taste to enhance the overall flavor profile.
  4. Combine All Ingredients: Add the sautéed spinach, onions, and garlic mixture into the eggs. Crumble in the feta cheese and stir gently until fully incorporated.
  5. Fill the Muffin Tin: Pour the egg mixture evenly into the prepared muffin tin, filling each cup about three-quarters full to allow room for rising.
  6. Bake Until Set: Place the muffin tin in the oven and bake for 20–25 minutes, or until the egg muffins are fully set and lightly golden on top. Use a toothpick to check doneness—it should come out clean.
  7. Cool and Serve: Let the muffins cool for a few minutes before removing them from the tin. This helps them hold their shape and makes handling easier.

Notes

  • Use room temperature eggs for a fluffier texture.
  • Don’t overfill muffin cups; leave space for expansion while baking.
  • Drain excess liquid from wilted spinach to prevent soggy muffins.
  • Mix ingredients gently to keep muffins tender and light.
  • Check oven temperature for accuracy to avoid over or undercooking.
  • Prep Time: 10 minutes
  • Cook Time: 20-25 minutes
  • Category: Appetizers
  • Method: Baking
  • Cuisine: American

Nutrition

  • Serving Size: 1 muffin
  • Calories: 110
  • Sugar: 1g
  • Sodium: 220mg
  • Fat: 7g
  • Saturated Fat: 3g
  • Unsaturated Fat: 3.5g
  • Trans Fat: 0g
  • Carbohydrates: 2g
  • Fiber: 0.5g
  • Protein: 9g
  • Cholesterol: 185mg

Keywords: egg muffins, spinach and feta, healthy breakfast, low carb, high protein, meal prep, gluten free, quick breakfast

Did you make this recipe?

Share a photo and tag us — we can't wait to see what you've made!

Find it online: https://savortrack.com/quick-healthy-egg-muffins-with-spinach-and-feta/