If you are looking for a convenient, low-carb breakfast that packs plenty of protein, spinach and feta egg muffins might be your perfect match. These bite-sized muffins are easy to make, freeze well for meal prep, and taste great reheated for a busy morning. With just a handful of simple ingredients, you will have a nutritious grab-and-go option to help power through your day.
Ingredients
- 8–10 large eggs (depending on muffin tin size)
- 1 cup chopped fresh spinach
- ½ cup crumbled feta cheese
- 1 teaspoon garlic powder (optional)
- ¼ teaspoon sea salt
- ¼ teaspoon black pepper
Optional extras:
- 2–3 tablespoons milk or cottage cheese (for a lighter texture)
- Chopped veggies like tomatoes, onions, or bell peppers
Directions
- Preheat your oven to 350°F (175°C). Grease a standard muffin tin or line with paper liners.
- In a medium bowl, whisk the eggs until the yolks and whites are well combined.
- Stir in the spinach, feta cheese, garlic powder (if using), sea salt, and black pepper. If you are adding milk or additional veggies, mix them in now.
- Pour the egg mixture into each muffin cup, filling them about three-quarters of the way full.
- Bake in the preheated oven for 20–25 minutes, or until the eggs are fully cooked and the tops are golden. You will know they are done when a toothpick inserted into the center comes out clean.
- Let the muffins cool for a few minutes before removing them from the pan.
Tips & variations
- Use any cheese you like: Cheddar, mozzarella, or goat cheese are all delicious alternatives to feta.
- Add more veggies for variety: Mushrooms, onions, or chopped roasted bell peppers add extra nutrition and flavor.
- Make them kid-friendly: Leave some muffins plain and gradually introduce new ingredients so everyone in your household can enjoy them.
- Freeze extras for later: Let the muffins cool completely, then wrap each one in plastic wrap and place them in an airtight container before freezing.
Nutrition facts
Each spinach and feta egg muffin has around 100 calories and provides approximately 7 grams of protein. They are naturally low in carbs, which makes them a convenient choice if you are following a low-carb diet. Adding vegetables and choosing high-quality feta cheese can further boost the nutritional value.
Final thoughts
Spinach and feta egg muffins are a budget-friendly way to enjoy a hearty breakfast or snack without spending much time in the kitchen. Because they are versatile, you can easily switch up the seasonings and vegetables to fit your preferences or use up leftover produce. With a batch of these tucked away in your fridge or freezer, you have a quick meal that will keep you satisfied and energized.
Frequently asked questions (FAQs)
How do I store these muffins?
- Place cooled muffins in an airtight container in the fridge for up to one week. You can also freeze them for up to three months.
What is the best way to reheat them?
- You can microwave them for 30–60 seconds or warm them in the oven at 300°F (150°C) until heated through.
Can I skip the feta cheese?
- Absolutely. Feel free to use any cheese you like or leave the cheese out entirely if you prefer a dairy-free option.
How do I prevent them from deflating after baking?
- Adding a splash of milk or cottage cheese can make the muffins lighter. Also, avoiding overbaking helps them retain a fluffier texture.
Spinach and Feta Egg Muffins Recipe
Ingredients
8 – 10 large eggs (depending on muffin tin size)
1 cup chopped fresh spinach
1/2 cup crumbled feta cheese
1 teaspoon garlic powder (optional)
1/4 teaspoon sea salt
1/4 teaspoon black pepper
- Optional extras:
2 – 3 tablespoons milk or cottage cheese (for a lighter texture)
Chopped veggies like tomatoes, onions, or bell peppers
Directions
- Preheat your oven to 350°F (175°C). Grease a standard muffin tin or line with paper liners.
- In a medium bowl, whisk the eggs until the yolks and whites are well combined.
- Stir in the spinach, feta cheese, garlic powder (if using), sea salt, and black pepper. If you are adding milk or additional veggies, mix them in now.
- Pour the egg mixture into each muffin cup, filling them about three-quarters of the way full.
- Bake in the preheated oven for 20–25 minutes, or until the eggs are fully cooked and the tops are golden. You will know they are done when a toothpick inserted into the center comes out clean.
- Let the muffins cool for a few minutes before removing them from the pan.
