Description
These Egg Muffins with Spinach and Feta are perfect for summer brunches, meal prep, or healthy snacks—easy, protein-packed, and delicious.
Ingredients
12 large eggs
2 cups fresh spinach, chopped
1 cup feta cheese, crumbled
½ cup milk
1 small red onion, diced
2 tbsp olive oil
1 tsp salt
½ tsp black pepper
½ tsp garlic powder
½ tsp chili flakes (optional)
Instructions
1. Preheat oven to 375°F (190°C) and grease a 20-cup muffin tin or use silicone liners.
2. Sauté onion in olive oil until soft. Add spinach and cook until wilted. Set aside.
3. Whisk eggs with milk, salt, pepper, garlic powder, and chili flakes.
4. Fold in the spinach mixture and crumbled feta.
5. Fill muffin cups ¾ full with the egg mixture.
6. Bake for 18–20 minutes until puffed and golden.
7. Cool slightly before removing. Serve warm or store for later.
Notes
These muffins can be stored in the fridge for up to 4 days or frozen for up to 2 months.
Use silicone liners for easier cleanup and release.
Swap in kale, goat cheese, or bell peppers for variety.
- Prep Time: 10 mins
- Cook Time: 20 mins
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 90
- Sugar: 1g
- Sodium: 210mg
- Fat: 6g
- Saturated Fat: 2.5g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0.5g
- Protein: 6g
- Cholesterol: 110mg
Keywords: Egg Muffins with Spinach and Feta, breakfast, meal prep, high protein, low carb