These spinach and feta egg white muffins are your perfect solution for a healthy breakfast on busy mornings. You’ll love how easy they are to prepare ahead of time, making your mornings smoother and more delicious.
Key Ingredients & Substitutions
- Egg Whites: Use fresh or carton egg whites. Whole eggs also work, but the muffins won’t be as light.
- Fresh Spinach: Frozen spinach, thawed and squeezed dry, is a great alternative.
- Feta Cheese: Crumbled goat cheese or shredded mozzarella can be used instead.
- Milk: Any type of milk (dairy or non-dairy) is fine.
- Flour (optional): A tiny bit of all-purpose flour or almond flour helps bind them, but you can omit it for a gluten-free option.
Ingredients
- 12 large egg whites
- 1/2 cup milk (any kind)
- 1 cup fresh spinach, chopped
- 1/2 cup crumbled feta cheese
- 1 tablespoon all-purpose flour (optional, for binding)
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
- Pinch of salt
How Much Time Will You Need?
- Total Time: 25 minutes
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Servings: 12 muffins
- Calories per serving: Approximately 50-60 (without optional flour)
- Tools Needed: 12-cup muffin tin, mixing bowl, whisk
Step-by-Step Instructions
1. Preheat and Prepare Your Muffin Tin
Preheat your oven to 350°F (175°C). Lightly grease a 12-cup muffin tin or line it with paper liners. This prevents sticking and makes for easy cleanup.
2. Combine the Wet Ingredients
In a large bowl, whisk together the egg whites, milk, salt, pepper, and garlic powder until well combined and slightly frothy. If using the optional flour, whisk it in now until there are no lumps.
3. Fold in the Solids
Gently fold in the chopped fresh spinach and crumbled feta cheese into the egg white mixture. Make sure everything is evenly distributed. This ensures each muffin gets a good mix of flavors.
4. Fill the Muffin Cups
Carefully pour the mixture into the prepared muffin cups, filling each one about two-thirds full. Be careful not to overfill, as they will puff up slightly.
5. Bake Until Golden
Bake for 15-18 minutes, or until the muffins are set and lightly golden brown on top. A toothpick inserted into the center should come out clean. Allow them to cool slightly before removing them from the tin.
Variation Ideas
- Add diced bell peppers or cherry tomatoes for extra veggies.
- Include a pinch of red pepper flakes for a little kick.
- Stir in a tablespoon of chopped fresh herbs like chives or parsley.
Storage Instructions
Store your cooled spinach and feta egg white muffins in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze them for up to 1 month. Reheat in the microwave for 30-60 seconds or in a toaster oven for a few minutes until warmed through.
Frequently Asked Questions (FAQ)
- Can you use whole eggs instead of egg whites? Yes, you can, but the texture will be denser and less fluffy.
- Are these muffins gluten-free? If you omit the optional flour, yes, they are naturally gluten-free.
- Can you make these ahead of time for a healthy breakfast for busy mornings? Absolutely! They are perfect for meal prepping and refrigerating.
- How do you prevent them from sticking to the muffin tin? Greasing the tin well or using paper liners is key.
- Can you freeze these muffins? Yes, freeze them in an airtight container for up to a month.
- What other vegetables can you add? Diced onions, mushrooms, or roasted red peppers are great additions.
