Spinach & Feta Egg Muffins are a healthy, protein-rich option that works perfectly for breakfast, brunch, snacks, or meal prep. They are light yet filling, naturally low in carbohydrates, and packed with flavor from fresh spinach and tangy feta cheese. These muffins are ideal for busy mornings when you need something nutritious that can be eaten on the go.
🌿 Why You’ll Love This Recipe
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High in protein and nutrients
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Quick and easy to prepare
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Perfect for meal prep
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Naturally gluten-free
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Customizable with different vegetables or cheeses
🧺 Ingredients
Main Ingredients
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6 large eggs
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1 cup fresh spinach, finely chopped
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½ cup crumbled feta cheese
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¼ cup milk (or dairy-free alternative such as almond or oat milk)
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½ teaspoon salt
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¼ teaspoon black pepper
Optional Add-Ins (Choose 1–2)
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Chopped onions or scallions
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Cherry tomatoes, halved
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Mushrooms, finely diced
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Bell peppers, finely chopped
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Garlic powder or paprika
👩🍳 Step-by-Step Instructions
1️⃣ Preheat the Oven
Preheat your oven to 180°C (350°F).
Lightly grease a 6-cup muffin tin with oil or cooking spray, or use silicone muffin cups to prevent sticking.
2️⃣ Prepare the Spinach
Wash the spinach thoroughly and chop it finely.
If the spinach contains excess moisture, gently squeeze it with a paper towel to avoid watery muffins.
3️⃣ Whisk the Eggs
In a medium bowl, crack the eggs and whisk until the yolks and whites are fully combined and slightly frothy.
Add the milk, salt, and black pepper, and whisk again until smooth.
4️⃣ Add the Fillings
Fold the chopped spinach into the egg mixture.
Add the crumbled feta cheese and any optional vegetables or seasonings you choose.
Mix gently to evenly distribute the ingredients.
5️⃣ Fill the Muffin Tin
Carefully pour the mixture into the prepared muffin cups, filling each about ¾ full.
Tap the pan lightly on the counter to remove air bubbles.
6️⃣ Bake
Place the muffin tin in the oven and bake for 18–22 minutes, or until:
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The tops are lightly golden
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The centers are firm
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A toothpick inserted comes out clean
7️⃣ Cool & Serve
Remove from the oven and allow the muffins to cool in the pan for 5 minutes.
Gently remove and serve warm or at room temperature.
⭐ Helpful Tips
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Do not overbake—egg muffins can dry out
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Silicone muffin molds work best for easy removal
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Let muffins cool slightly before eating; they firm up as they set
🧊 Storage & Meal Prep
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Refrigerator: Store in an airtight container for up to 4 days
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Freezer: Freeze individually for up to 2 months
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Reheating:
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Microwave: 20–30 seconds
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Oven: 5–7 minutes at 160°C (320°F)
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🔄 Variations
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Low-fat: Use reduced-fat feta and skim milk
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Keto: Skip milk or use cream
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Mediterranean: Add olives and sun-dried tomatoes
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Protein boost: Add cooked chicken or turkey
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Egg-white version: Use 8 egg whites instead of whole eggs
🍽 Serving Ideas
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With toast or pita bread
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Alongside a fresh salad
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As a lunchbox snack
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With yogurt or fruit for breakfast
