Spinach & Feta Egg Muffins

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Clean, Portable, and Protein-Packed Breakfast

For a breakfast that’s clean and easy to take on the go, these Spinach and Feta Egg Muffins are a go-to. They are fluffy, savory, and ready in 30 minutes with almost no mess. Whether it’s for meal prep or a quick weekend brunch, these muffins never fail.

“All the flavor of a spinach omelet, packed into a warm muffin you can eat with one hand.” – @PanPrepChef

Why These Egg Muffins Work Every Time

  • Simple Ingredients: No fancy flours, no meat—just whole foods.

  • High in Protein: Each muffin delivers clean fuel for the day.

  • Meal Prep Friendly: Make them once and grab them all week.

  • Totally Customizable: Easily swap in your favorite herbs, veggies, or proteins.

The Recipe

Ingredients

  • 6 large eggs

  • 1 cup fresh spinach, chopped

  • 1/2 cup crumbled feta cheese

  • 1/4 cup milk (or plant-based alternative)

  • 1/2 tsp salt

  • 1/4 tsp black pepper

Step-by-Step Instructions

  1. Prep the Oven and Tin: Preheat your oven to 350°F (180°C). Grease a standard 12-cup muffin tin thoroughly with cooking spray or oil.

  2. Whisk the Eggs: In a large mixing bowl, whisk together the eggs, milk, salt, and pepper until smooth and fluffy.

  3. Add the Fillings: Stir in the chopped spinach and crumbled feta cheese evenly into the egg mixture.

  4. Fill the Muffin Tin: Pour the mixture into each muffin cup, filling about 3/4 full to allow room for expansion.

  5. Bake Until Set: Bake for 20-25 minutes, until the tops are puffed and lightly golden. The center should feel firm, not jiggly.

  6. Cool and Serve: Let the muffins cool in the tin for 5 minutes before gently removing them.

Pro-Tips for Success

Common Mistakes & Fixes

Issue Likely Cause The Fix
Muffins stick to the tin. Insufficient grease Grease generously or use silicone muffin molds.
Eggs puff too much Oven too hot Stick to 350°F (180°C); avoid overbaking.
Watery bottoms Spinach moisture Use fresh spinach and pat dry after washing.
Rubbery texture Overbaking Bake only until set; don’t exceed 1/4 cup milk.
Flat flavor Under-seasoning Taste-test the mix or add fresh herbs/spices.

Storage & Reheating

  • Fridge: Store in an airtight container for up to 3 days. Wrap in paper towels to absorb excess moisture.

  • Freezer: Freeze individually or in pairs. Use parchment paper between layers.

  • Microwave: Reheat for 30-45 seconds wrapped in a paper towel.

  • Oven: Reheat at 325°F (160°C) for 6-8 minutes.

Frequently Asked Questions

Can I make these without milk?

Yes! You can skip the milk entirely or use a dairy-free option like almond or oat milk.

Can I use frozen spinach?

Yes, but ensure it is fully thawed and squeezed dry. Excess moisture will make the muffins soggy.

Are these muffins low-carb?

Absolutely. They are naturally low-carb and keto-friendly.

Can I prepare the mix the night before?

Yes. Whisk everything together and store it in the fridge overnight. Give it a quick stir before pouring and baking in the morning.

Can I make these in mini muffin tins?

Definitely! Just reduce the baking time to about 10–12 minutes, or until the centers are set.

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