Egg Muffins with Spinach

These protein-packed egg muffins have revolutionized my breakfast routine during busy weekdays. Combining the earthy flavor of spinach with tangy feta creates a Mediterranean-inspired breakfast that feels indulgent yet keeps me energized until lunch.

I started making these egg muffins when trying to break free from my cereal rut. Now they've become my signature dish for weekend brunches when friends visit, always disappearing within minutes of hitting the table.

Ingredients

• 6 large eggs the foundation of this recipe providing protein and structure
• 1 cup fresh spinach chopped adds nutrition and a pop of color
• ½ cup crumbled feta cheese brings tangy flavor and creamy texture
• ¼ cup milk creates fluffier muffins with a softer texture
• ¼ teaspoon salt enhances all the flavors
• ⅛ teaspoon black pepper adds subtle warmth
• Optional add ins for customization
• ¼ cup diced bell peppers for sweetness and crunch
• ¼ cup diced cherry tomatoes adds juicy pops of flavor
• 2 tablespoons diced onions provides aromatic depth
• ¼ cup cooked and crumbled turkey bacon or sausage for extra protein

Step-by-Step Instructions

Preheat and Prepare

Turn your oven to 350°F and thoroughly grease your muffin tin. I strongly recommend silicone liners which make removal effortless and cleanup a breeze. The greasing step is crucial even with nonstick pans as eggs tend to cling stubbornly.

Prep the Ingredients

Chop the spinach into small pieces rather than large leaves. This helps distribute the greens evenly throughout each muffin and prevents soggy pockets. If using frozen spinach squeeze out every last bit of moisture using a clean kitchen towel until it feels almost dry to touch.

Mix the Eggs

Crack eggs into a large bowl and whisk vigorously until frothy and well combined. This incorporates air for fluffier muffins. When adding milk whisk again to fully integrate it with the eggs creating a silky base for your add ins.

Combine Ingredients

Gently fold in the spinach and feta cheese along with any optional ingredients. Use a folding motion rather than aggressive stirring to maintain the air bubbles in your egg mixture. Make sure ingredients are evenly distributed throughout the bowl.

Fill the Muffin Cups

Use a measuring cup or ladle to pour the mixture into your prepared muffin tin. Fill each cup about three quarters full allowing room for expansion during baking. If ingredients have settled give a quick stir between pours.

Bake

Place the muffin tin in the center rack of your preheated oven. Bake for 20 to 25 minutes watching for the edges to pull away slightly from the sides and the tops to become lightly golden. The muffins should be just set in the center with a slight jiggle.

Cool and Enjoy

Allow the muffins to rest for 5 minutes in the tin this makes removal much easier. Run a knife around the edges and gently lift each muffin out. Let cool slightly on a wire rack before serving.

Bookmark

The spinach in these muffins reminds me of my grandmother's spanakopita which inspired this recipe. She always said feta and spinach were meant for each other like old friends reuniting at every meal. I've served these at countless family gatherings and they never fail to evoke memories of her kitchen.

Storage and Reheating

These egg muffins excel as a meal prep option. After cooling completely store them in an airtight container with paper towels on the bottom and between layers to absorb any moisture. Refrigerate for up to 4 days. For longer storage freeze individually wrapped muffins in a larger freezer bag this prevents them from sticking together and allows you to grab just what you need. When reheating refrigerated muffins microwave for 20 to 30 seconds. For frozen muffins microwave for 60 to 90 seconds or until heated through.

Nutritional Benefits

Each egg muffin packs an impressive nutritional punch. The eggs provide complete protein containing all essential amino acids needed for muscle repair and growth. Spinach contributes iron folate and vitamins A and K making these muffins genuinely beneficial for heart health and immune function. The feta adds calcium while being lower in fat than many other cheeses. If you're watching your calories these muffins average around 90 to 110 calories each depending on your optional add ins making them a satisfying yet light breakfast or snack option.

Flavor Variations

The beauty of this recipe lies in its versatility. For a Mediterranean twist add olives sun dried tomatoes and oregano. Create a Southwest version with diced jalapeños corn and a sprinkle of cheddar instead of feta. For meat lovers cooked bacon crumbled sausage or diced ham adds satisfying heartiness. Vegetarians might enjoy adding mushrooms which provide a meaty texture and umami flavor. You can even experiment with different herbs fresh dill pairs beautifully with the feta while basil complements tomatoes wonderfully.

Recipe FAQs

→ How long do these egg muffins stay fresh?

These egg muffins will keep in an airtight container in the refrigerator for up to 4-5 days. For longer storage, you can freeze them for up to 2 months. Reheat in the microwave for 30 seconds (refrigerated) or 1-2 minutes (frozen).

→ Can I make these without dairy?

Yes! You can omit the milk completely and replace the feta cheese with dairy-free alternatives like nutritional yeast for a cheesy flavor, or use dairy-free cheese substitutes. The eggs will still bind everything together nicely.

→ What are some other vegetables I can add?

These egg muffins are versatile - try adding broccoli, kale, mushrooms, zucchini, or asparagus. Just make sure to chop vegetables finely and, for watery vegetables, consider sautéing them briefly first to remove excess moisture.

→ How can I make sure the egg muffins don't stick to the pan?

For best results, either use silicone muffin cups, parchment paper liners, or thoroughly grease your muffin tin with cooking spray or butter. Let the muffins cool for about 5 minutes before attempting to remove them from the tin.

→ Can I use egg whites instead of whole eggs?

Absolutely! You can substitute egg whites for whole eggs. As a general rule, use two egg whites to replace one whole egg. This will make the muffins lower in calories and fat while still maintaining good protein content.

→ Are these egg muffins keto-friendly?

Yes, these egg muffins can be keto-friendly. Simply omit the milk or use heavy cream instead, and ensure any optional add-ins are low in carbs. The basic combination of eggs, spinach, and feta is already aligned with keto dietary guidelines.