Easy Spinach Feta Egg Muffins (Perfect for Meal Prep!)

Do mornings often feel like a chaotic rush? If you are a busy parent or beginner baker, finding a healthy, quick breakfast can be a challenge. Say hello to these amazing Spinach Feta Egg Muffins! They offer a delicious and convenient solution to kickstart your day. These protein-packed, flavorful bites are not just easy to make, but they are also perfect for meal prepping. You will love how simple and versatile these Spinach Feta Egg Muffins are for any busy morning or as a quick, satisfying snack.

Why You’ll Love These Spinach Feta Egg Muffins

• Quick & Easy: Get breakfast ready in under 30 minutes, with minimal prep. This recipe for Spinach Feta Egg Muffins is perfect for beginners.
• Protein-Packed: Eggs deliver sustained energy, keeping you full and focused until lunch. Research indicates that eggs are a nutritional powerhouse and can provide sustained energy throughout the day.
• Nutrient-Rich: Fresh spinach adds essential vitamins and minerals, boosting your daily intake. According to the Cleveland Clinic, spinach is packed with vitamins and antioxidants that benefit the brain, eyes, and blood.
• Low-Calorie & Healthy Fats: Enjoy a wholesome meal that supports your health goals without guilt.
• Meal Prep Dream: Bake a batch once, and enjoy grab-and-go breakfasts all week long. These convenient egg bites truly simplify your mornings.
• Customizable: Easily switch up ingredients to suit your taste, making them endlessly exciting.

Ingredients

Gather these simple ingredients to create your batch of delicious Spinach Feta Egg Muffins:

• 12 large eggs
• 2 cups fresh spinach, roughly chopped
• 100 grams feta cheese, crumbled
• 1/4 teaspoon sea salt
• 1/8 teaspoon black pepper
• Butter or olive oil, for greasing

Notes & Substitutions

• Spinach: Fresh spinach works best, but you can also use frozen spinach. Thaw it completely and squeeze out all excess water before adding to the egg mixture. This prevents your egg muffins from becoming watery.
• Feta Cheese: If feta is not your favorite, try goat cheese, shredded cheddar, or a sprinkle of mozzarella. Each cheese adds a unique flavor.
• Other Vegetables: Feel free to mix in other finely diced vegetables. Bell peppers, sautéed mushrooms, or finely chopped onions are great additions to these egg bites.
• Herbs: Elevate the flavor with fresh herbs like dill, parsley, or chives. Just a tablespoon of chopped fresh herbs makes a difference.
• Dairy: For extra richness and a creamier texture, add a splash (about 1-2 tablespoons) of milk or cream to the whisked eggs.
• Seasoning: Adjust salt and pepper to your preference. A pinch of garlic powder or onion powder can also enhance the taste of your savory muffins.

Equipment

You only need a few basic kitchen tools to make these delightful Spinach Feta Egg Muffins:

• Standard 12-cup muffin tin (silicone is highly recommended for easy release).
• Large mixing bowl.
• Whisk or a fork.
• Non-stick cooking spray or a pastry brush for greasing.

Instructions

Creating these tasty Spinach Feta Egg Muffins is incredibly straightforward. Follow these simple steps for a perfect batch every time.

• Prep Oven & Muffin Tin: Preheat your oven to 350°F (175°C). Thoroughly grease a 12-cup muffin tin with butter, olive oil, or non-stick spray. Using a silicone muffin tin ensures the easiest release.
• Whisk Eggs & Season: Crack all 12 large eggs into a large mixing bowl. Whisk them vigorously with a fork or whisk until the yolks and whites are fully combined and slightly frothy. Season the mixture with 1/4 teaspoon of sea salt and 1/8 teaspoon of black pepper.
• Add Spinach: Stir the 2 cups of roughly chopped fresh spinach directly into the whisked egg mixture. Make sure the spinach distributes evenly throughout the eggs.
• Fill Muffin Cups: Carefully divide the egg and spinach mixture among the prepared muffin cups. Fill each cup approximately halfway. Depending on the size of your eggs, you might have a little extra mixture, which you can use for additional muffins if you have extra cups.
• Add Feta: Sprinkle the 100 grams of crumbled feta cheese generously over the egg mixture in each muffin cup. Ensure an even distribution of feta for consistent flavor in every bite of these egg cups.
• Bake: Transfer the filled muffin tin to the preheated oven. Bake for 18-20 minutes, or until the center of each Spinach Feta Egg Muffins is set and the edges are lightly golden. The muffins will puff up slightly while baking.
• Cool & Serve: Remove the muffin tin from the oven. Let the egg muffins cool in the tin for a few minutes before gently removing them. Serve your delicious egg muffins warm.

Pro Tips for Perfect Spinach Feta Egg Muffins

• Prevent Sticking: Generous greasing is vital, especially with metal muffin tins. Consider using paper liners or, even better, a silicone muffin pan for effortless removal of your savory egg bites.
• Don’t Overfill: Filling cups only halfway allows the eggs to cook properly without overflowing. Overfilled cups can create a messy situation in your oven.
• Cook Thoroughly: Ensure the center of each muffin is set and firm to the touch. The tops should be lightly puffed and golden, indicating they are perfectly cooked.
• Squeeze Spinach: If using frozen spinach, thaw it completely and squeeze out every drop of excess water. This step prevents soggy egg muffins and ensures better texture.
• Even Distribution: Stir all ingredients well before dividing the mixture. This ensures every Spinach Feta Egg Muffins gets an equal share of spinach and feta.

Serving, Storage & Variations

These versatile Spinach Feta Egg Muffins fit perfectly into any meal plan. Enjoy them fresh, or store them for later convenience.

Serving Suggestions

• Pair your egg muffins with a slice of whole-wheat toast, fresh fruit, or creamy avocado for a balanced breakfast.
• Add a dash of your favorite hot sauce or a spoonful of zesty salsa to brighten the flavors.
• These individual egg cups make a wonderful addition to any brunch spread, impressing guests with minimal effort.

Storage Instructions

• Refrigeration: Allow the cooked muffins to cool completely to room temperature. Store them in an airtight container in the refrigerator for up to 5 days.
• Freezing: For longer storage, individually wrap each cooled muffin in plastic wrap, then place them in an airtight freezer bag. They will keep well in the freezer for 1-2 months. These frozen Spinach Feta Egg Muffins are ideal for grab-and-go.
• Reheating: Reheat from the fridge in the microwave for 30-60 seconds, or from the freezer for 1-2 minutes. You can also warm them in a preheated oven at 300°F (150°C) for about 5-10 minutes.

Flavor Variations

• Meat Lovers: Incorporate fully cooked and crumbled bacon, sausage, or finely diced ham into the egg mixture.
• Mediterranean: Add sun-dried tomatoes (drained and chopped), pitted black olives, and a pinch of dried oregano for a taste of the Mediterranean.
• Spicy Kick: Include finely diced jalapeños or a generous pinch of red pepper flakes to give your egg muffins a delightful heat.
• Cheesy Remix: Get creative with other cheeses. Try shredded cheddar, provolone, Monterey Jack, or even some creamy goat cheese.
• Extra Veggies: Boost the nutrient content by adding finely diced bell peppers, sautéed onions, or sliced mushrooms.

Nutrition Information

These healthy egg muffins are a fantastic choice for a nutritious start to your day. Each muffin is high in protein, helping you feel full and satisfied. They also provide healthy fats, essential for body functions. Plus, you get valuable vitamins and minerals from the eggs and spinach. These low-calorie muffins truly support a balanced diet.

Frequently Asked Questions (FAQ)

Conclusion

You now have the perfect recipe for convenient, healthy breakfasts or snacks! These Easy Spinach Feta Egg Muffins are truly a game-changer for busy individuals and beginners alike. They combine wholesome ingredients into a delicious, portable package, making meal prep simple and enjoyable.

Give this recipe a try and discover how easy it is to fuel your day with flavor and nutrition. Share your delicious creations and leave a review; we love hearing from you!

Easy Spinach Feta Egg Muffins (Perfect for Meal Prep!)

These easy spinach and feta egg muffins are perfect for a quick breakfast or meal prep. They are packed with protein and vegetables, making them a healthy and convenient option.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings 6 muffins

Calories 185 kcal

Equipment

• Muffin tin
• Large bowl
• Whisk
• airtight container

Ingredients

  

Main Ingredients

• 12 eggs
• 2 cup spinach roughly chopped
• 100 grams feta cheese crumbled
• 1/4 teaspoon sea salt
• 1/8 teaspoon black pepper
• Butter or olive oil for greasing

Instructions

 

Instructions

• Preheat oven to 350°F and grease a 12-cup muffin tin, preferably silicone for easy removal.
• In a large bowl, whisk eggs with salt and pepper, then add chopped spinach and combine.
• Divide the egg mixture evenly into the muffin tins, filling halfway, and sprinkle with crumbled feta cheese.
• Bake for 18-20 minutes until the center of each egg muffin is set.
• Serve immediately or store in an airtight container in the fridge for up to 5 days.

Notes

A silicone muffin tin is recommended for easy removal. Depending on the size of your eggs, you might have enough mixture to make a few extra muffins. Cooked muffins can be stored in an airtight container in the fridge for up to 5 days.