Healthy Egg Muffins with Spinach and Feta

Looking for a nutritious, protein-packed breakfast you can make ahead? These Healthy Egg Muffins with Spinach and Feta are the perfect grab-and-go solution. Loaded with fresh spinach, tangy feta cheese, and fluffy eggs, they’re easy to prepare and great for meal prep, brunches, or light snacks throughout the week.

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Why You’ll Love This Recipe
High in Protein – A filling and energizing start to your day.
Meal Prep Friendly – Make a batch and enjoy all week.
Customizable – Swap in your favorite veggies or cheeses.
Low Carb & Gluten-Free – A healthy choice for any lifestyle.
Kid & Adult Approved – Great for the whole family.

Ingredients You’ll Need

For the Egg Muffins:

• 8 large eggs
• ½ cup milk (dairy or unsweetened plant-based)
• 1 cup fresh spinach, finely chopped
• ½ cup crumbled feta cheese
• ¼ cup diced red bell pepper (optional, for color and crunch)
• 2 green onions, finely sliced
• ½ tsp garlic powder
• ½ tsp salt
• ¼ tsp black pepper
• Olive oil or non-stick spray (for greasing the muffin tin)

Optional Add-ins:

• Diced tomatoes
• Cooked mushrooms
• Chopped fresh herbs (parsley, dill, basil)
• Red chili flakes for heat

Tools You’ll Need
12-cup muffin tin
Mixing bowl
Whisk
Measuring cups and spoons
Non-stick spray or silicone muffin liners

Step-by-Step Instructions

Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C).
Lightly grease your muffin tin or use silicone liners for easy removal.

Step 2: Prepare the Veggies
Chop spinach, green onions, and bell pepper (if using).
Make sure spinach is finely chopped to mix evenly into the eggs.

Step 3: Whisk the Egg Mixture
In a large mixing bowl, crack the eggs and whisk until fully blended.
Add milk, garlic powder, salt, and pepper. Mix well.

Step 4: Add Fillings
Stir in the chopped spinach, green onions, bell pepper, and crumbled feta.
Distribute the mixture evenly among the muffin cups, filling each about ¾ full.

Step 5: Bake the Egg Muffins
Place the muffin tin in the preheated oven.
Bake for 18–22 minutes, or until the egg muffins are set in the center and lightly golden on top.
Insert a toothpick into the center of a muffin—it should come out clean when done.

Step 6: Cool and Store
Let the muffins cool in the tin for 5 minutes, then gently remove them and transfer to a wire rack.
Serve warm or allow to cool completely before storing.

Tips for the Best Egg Muffins
Use Fresh Spinach – Avoid frozen to prevent extra moisture.
Chop Small – Smaller pieces ensure even texture and bite.
Avoid Overbaking – Check around 18 minutes to keep them fluffy and moist.
Mix Before Each Pour – Veggies and cheese can sink, so stir the mixture occasionally while filling.
Cool Before Storing – Prevents condensation and sogginess in containers.

Serving Suggestions
Quick Breakfast – Pair with toast or fresh fruit.
Brunch Platter – Serve alongside avocado slices, yogurt, and granola.
Snack Box – Add to a lunchbox with sliced veggies and hummus.
On-the-Go – Wrap in foil or napkin for an easy, portable option.
Topped with Sauce – Try with salsa, hot sauce, or a dollop of Greek yogurt.

How to Store & Reheat

Storing:
Refrigerate: Store in an airtight container for up to 5 days.
Freeze: Freeze in a single layer in a freezer-safe bag for up to 2 months.

Reheating:
Microwave: Wrap in a paper towel and heat for 30–45 seconds.
Oven: Reheat at 350°F for 8–10 minutes until warmed through.
Air Fryer: Heat at 350°F for 3–4 minutes for a slightly crisp edge.

Frequently Asked Questions

1. Can I use egg whites instead of whole eggs?
Yes. Replace each egg with 2 egg whites or use a liquid egg white substitute.

2. Can I make these dairy-free?
Absolutely. Omit the cheese or use a dairy-free alternative and unsweetened plant-based milk.

3. Why did my egg muffins deflate?
It’s normal—they puff in the oven and settle slightly when cooling. Still delicious and fluffy!

4. Can I double the recipe?
Yes! Make two trays and store extra in the fridge or freezer.

5. Can I make these vegetarian?
They already are! And feel free to add more veggies or herbs to suit your taste.

Final Thoughts
Healthy Egg Muffins with Spinach and Feta are the kind of recipe you’ll come back to again and again. Packed with protein, easy to prepare, and totally customizable, they’re the ideal breakfast for busy mornings or leisurely brunches. Whether you’re meal prepping or feeding a crowd, this recipe is a flavorful and nourishing way to start your day.

Try it this week and enjoy a delicious, nutritious breakfast with zero stress!

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Cuisine: American

Nutritional Information (Per Muffin):
Calories: 90 | Protein: 7g | Carbohydrates: 2g | Fat: 6g | Fiber: 0.5g | Sodium: 180mg

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