Craving a quick, healthy breakfast? These Spinach and Feta Egg Muffins are perfect for meal prep and offer a delicious start to your day. You will love how easy it is to create these flavorful, protein-packed bites.
Key Ingredients & Substitutions:
- Eggs: Fresh eggs are best. You can use egg whites for a lower-calorie option.
- Spinach: Fresh spinach is ideal. Frozen spinach works too, just thaw and squeeze out excess water.
- Feta Cheese: Crumbled feta adds a salty tang. Goat cheese or shredded mozzarella are good alternatives.
- Milk: Any type of milk works. Almond milk or oat milk can be used for a dairy-free version.
Ingredients:
- 12 large eggs
- 1/4 cup milk
- 1 cup fresh spinach, chopped
- 1/2 cup crumbled feta cheese
- 1/4 teaspoon black pepper
- Pinch of salt (optional, as feta is salty)
- Cooking spray
How Much Time Will You Need?
- Total Time: 25 minutes
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Servings: 12 egg muffins (approximately 70 calories per muffin)
- Tools: 12-cup muffin tin, mixing bowl, whisk
Step-by-Step Instructions:
1. Prepare Your Muffin Tin
Preheat your oven to 375°F (190°C). Lightly grease a 12-cup muffin tin with cooking spray to prevent sticking. This ensures your healthy breakfast ideas pop out easily.
2. Whisk the Egg Mixture
In a large bowl, whisk together the eggs, milk, salt (if using), and black pepper until well combined. You want a smooth, consistent egg base for your muffins.
3. Add the Fillings
Gently stir in the chopped spinach and crumbled feta cheese into the egg mixture. Distribute the ingredients evenly to ensure every muffin has a good amount of flavor.
4. Fill the Muffin Cups
Pour the egg mixture into each prepared muffin cup, filling them about two-thirds full. Be careful not to overfill, as the eggs will puff up slightly when baking.
5. Bake Your Egg Muffins
Bake for 15-18 minutes, or until the egg muffins are set and lightly golden around the edges. A toothpick inserted into the center should come out clean.
6. Cool and Serve
Let the egg muffins cool in the tin for a few minutes before transferring them to a wire rack. Serve warm for a delightful, healthy breakfast.
Variation Ideas:
- Veggies Galore: Add finely diced bell peppers, chopped mushrooms, or green onions.
- Cheesy Twist: Experiment with different cheeses like cheddar, Monterey Jack, or cottage cheese.
- Herbaceous: Incorporate fresh herbs such as dill, parsley, or chives for an aromatic kick.
Storage Instructions:
Store your cooled Spinach and Feta Egg Muffins in an airtight container in the refrigerator for up to 3-4 days. For longer storage, freeze them for up to 2 months. Reheat in the microwave for 30-60 seconds, or in an oven at 350°F (175°C) for 5-10 minutes.
Frequently Asked Questions (FAQ):
Q: Can I make these ahead for healthy breakfast ideas throughout the week?
A: Yes, these egg muffins are perfect for meal prepping and can be stored in the refrigerator.
Q: What if I don’t have fresh spinach?
A: You can use frozen spinach. Make sure to thaw it and squeeze out all excess water before adding it to the mixture.
Q: Can I make these dairy-free?
A: Absolutely! Use a dairy-free milk alternative and a dairy-free cheese substitute or omit the cheese entirely.
Q: How do I prevent the egg muffins from sticking to the tin?
A: Thoroughly grease your muffin tin with cooking spray or use paper liners. Silicone muffin tins also work wonderfully.
Q: Are these suitable for a low-carb diet?
A: Yes, these Spinach and Feta Egg Muffins are naturally low in carbohydrates, making them an excellent healthy breakfast idea for many diets.
Q: Can I double the recipe?
A: You can easily double or even triple this recipe to make a larger batch for more healthy breakfast options.
