🧁 Spinach & Feta Egg Muffins

A healthy, high-protein breakfast you can make ahead and grab on the go.

🥣 Ingredients (Makes 10–12 muffins)

• 8 large eggs

• 1 cup fresh spinach, chopped
  (or ½ cup frozen spinach, thawed + squeezed dry)

• ½ cup feta cheese, crumbled

• ¼ cup milk (any type: dairy, almond, oat, etc.)

• 1 small onion, finely diced (optional)

• 1 clove garlic, minced (optional)

• ½ tsp salt

• ¼ tsp black pepper

• ¼ tsp dried oregano (optional)

• Olive oil or cooking spray

👩‍🍳 Instructions

1. Preheat the oven to 350°F (175°C). Grease a muffin tin or use silicone liners.

2. Optional step: In a small pan, sauté onion and garlic in a teaspoon of oil over medium heat until softened. Set aside to cool.

3. In a large bowl, whisk together eggs, milk, salt, pepper, and oregano until well combined.

4. Stir in spinach, feta, and the cooled onion/garlic.

5. Fill each muffin cup about ¾ full with the egg mixture.

6. Bake for 18–22 minutes, or until the tops are set and slightly golden.

7. Let cool a few minutes before removing from the pan.

🌟 Tips

• Use silicone muffin cups—they make removing the muffins effortless.

• Don’t overfill the cups; the muffins will puff up as they bake.

• Crumble the feta finely to help distribute flavor evenly.

❓ Q&A Section

Q1: Can I use frozen spinach instead of fresh?

A: Yes! Use ½ cup frozen spinach, thaw it, and squeeze out all excess water so the muffins don’t become watery.

Q2: Can I make these dairy-free?

A: Absolutely.

• Replace milk with a non-dairy alternative (almond, soy, oat, etc.).

• Either omit the feta or substitute a dairy-free feta-style cheese.

Q3: How do I store and reheat them?

A:

• Fridge: Store in an airtight container for 4–5 days.

• Freezer: Freeze individually, then store in a freezer bag for up to 2 months.

• Reheat: 20–30 seconds in the microwave from chilled; 45–60 seconds from frozen.

Q4: Can I add more vegetables?

A: Yes! Try bell peppers, mushrooms, tomatoes, or zucchini. Just sauté watery veggies first to avoid sogginess.

Q5: Can I use egg whites instead of whole eggs?

A: Yes. Use 12 egg whites (≈ 1½ cups). Muffins will be lighter and lower in fat.

Q6: What other cheeses go well with this recipe?

A: Goat cheese, mozzarella, cheddar, Monterey Jack, or pepper jack work great.

Q7: Why did my egg muffins deflate?

A: This is normal—they puff up while baking and settle as they cool.
To reduce sinking, avoid overmixing and don’t overbake.

Q8: How can I make these more filling?

A: Add:

• Diced cooked potatoes

• Cooked turkey sausage or ham

• Extra veggies

• Serve with whole-grain toast or fruit

Q9: Are these good for meal prep?

A: They’re perfect for meal prep! They store well, freeze well, reheat quickly, and can be customized for variety.

Q10: Are these keto or low-carb?

A: Yes—this recipe is naturally low in carbohydrates and fits keto, low-carb, and high-protein diets.