🌿 Spinach & Feta Egg Muffins
Healthy. Easy. Delicious. Perfect for meal prep.
If you’re on the hunt for a protein-packed, low-carb, and totally satisfying breakfast or snack option, these Spinach & Feta Egg Muffins are here to rescue your busy mornings. They’re quick to make, freezer-friendly, and filled with wholesome ingredients like fresh spinach, creamy feta, and eggs — nature’s power food.
Whether you’re prepping your meals for the week, feeding a family, or just want a quick savory bite on the go, these egg muffins are a foolproof choice. Plus, they look fancy but come together in just 30 minutes!
🛒 Ingredients (Makes about 12 muffins)
- 6 large eggs – Room temperature is best for even mixing.
- 1 cup fresh spinach, chopped – You can use baby spinach or regular spinach. Make sure to wash and dry thoroughly.
- ½ cup crumbled feta cheese – Brings a salty, creamy bite that pairs perfectly with the eggs.
- ¼ cup milk – Whole, 2%, or any unsweetened dairy-free milk like almond or oat milk.
- ½ teaspoon salt – Adjust to taste. Remember, feta is salty too!
- ¼ teaspoon black pepper – For a hint of spice.
- Optional: Garlic powder, onion powder, or chili flakes for extra flavor.
🍳 Instructions
1️⃣ Preheat your oven to 350°F (175°C). Lightly grease a 12-cup muffin pan with non-stick spray, oil, or butter. You can also use silicone liners or reusable baking cups to prevent sticking.
2️⃣ Crack the eggs into a large mixing bowl. Whisk thoroughly until the yolks and whites are fully combined.
3️⃣ Add in the milk, salt, pepper, and any optional spices you’re using. Stir to combine.
4️⃣ Fold in the chopped spinach and crumbled feta. Mix gently until everything is evenly distributed. The spinach will wilt slightly during baking, so don’t worry if it seems like a lot.
5️⃣ Spoon the mixture evenly into the muffin cups, filling each about ¾ of the way to the top.
6️⃣ Bake for 18–22 minutes, or until the egg muffins are puffed, golden, and just set in the center. You can test with a toothpick—if it comes out clean, they’re ready!
7️⃣ Let them cool in the pan for about 5 minutes before removing. Use a small knife to loosen the edges if needed.
🧊 Storage & Reheating Tips:
- Refrigerate: Store cooled muffins in an airtight container in the fridge for up to 5 days.
- Freeze: Place cooled muffins in a freezer-safe container or zip-top bag. Freeze for up to 2 months.
- Reheat: Microwave for 30–45 seconds straight from the fridge, or 1–1½ minutes from frozen.
🍽️ Serving Ideas:
- Eat warm with toast and avocado for a complete breakfast.
- Pack a few for lunch with a side salad.
- Slice in half and tuck into a sandwich or wrap.
- Serve alongside soup or roasted vegetables for a light dinner.
🌟 Customization Ideas:
Want to mix it up? Try adding:
- Diced bell peppers, mushrooms, or tomatoes
- Cooked bacon, sausage, or turkey
- Shredded cheddar, Swiss, or mozzarella
- Fresh herbs like dill, parsley, or chives
📝 Final Thoughts:
These Spinach & Feta Egg Muffins are a staple in any meal prepper’s kitchen. They’re simple, satisfying, and endlessly customizable. Whether you’re watching carbs, avoiding gluten, or just need a make-ahead breakfast that actually tastes good, this recipe checks every box.
💡 Make a double batch—you’ll thank yourself later when you have a fridge full of healthy, grab-and-go bites that feel like a treat.
Let me know if you want more variations, like a Mediterranean version with olives or a spicy one with jalapeños and pepper jack cheese! 💬🍴