These fluffy, protein-packed egg muffins are loaded with fresh spinach, creamy feta cheese, and fluffy eggs. Perfect for a quick breakfast, meal prep, or a healthy snack!
10 min
Prep time
20 min
Cook time
6 muffins
Servings
Ingredients
Makes 6 egg muffins
- 6 large eggs
- 1 cup fresh spinach, chopped
- ½ cup crumbled feta cheese
- 2 tablespoons milk (dairy or unsweetened plant milk)
- ¼ cup finely diced onion
- 1 tablespoon olive oil, for sautéing or greasing
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder
- Salt to taste (use sparingly because feta is salty)
Instructions
Step 1: Prepare the oven
Preheat your oven to 375°F (190°C). Lightly grease a 6-cup muffin tin with olive oil or nonstick cooking spray.
Step 2: Cook the vegetables
Heat a little olive oil in a skillet over medium heat. Sauté the onion for 2–3 minutes. Add the chopped spinach and cook for another 1–2 minutes until wilted. Let cool slightly.
Step 3: Mix the eggs
Whisk the eggs and milk in a bowl. Add black pepper, garlic powder, and a small pinch of salt. Stir in the cooked spinach, onion, and crumbled feta.
Step 4: Fill the muffin tin
Divide the mixture evenly among the six muffin cups, filling each about three-quarters full to allow room for the eggs to rise.
Step 5: Bake and serve
Bake for 18–22 minutes, or until the centers are set and a knife inserted into the middle comes out clean. Cool for 5 minutes before removing. Serve warm!
Nutrition Information
Estimated per muffin, based on 6 muffins and the ingredients listed.
| Nutrient | Per muffin |
|---|---|
| Calories | 115–130 kcal |
| Protein | 8–9 g |
| Carbohydrates | 1–2 g |
| Fat | 8–10 g |
| Fiber | Less than 1 g |
| Sugar | About 1 g |
Nutrition varies with egg size, feta brand, and the amount of oil used.
Nut Information & Allergens
- Tree nuts: None in the standard recipe.
- Peanuts: None in the standard recipe.
- Dairy: Contains feta cheese and milk.
- Eggs: Contains eggs.
- Gluten: Naturally gluten-free when all ingredients are certified gluten-free where needed.
- Nut allergy precautions: Check ingredient labels for cross-contact warnings, particularly on packaged cheese and cooking spray.
For a dairy-free version, use an appropriate plant-based feta and unsweetened plant milk. For extra protein, add a little more egg white.
Tips for the Best Egg Muffins
- Squeeze excess moisture from cooked spinach to prevent watery muffins.
- Grease the muffin cups well to make removal easier.
- Avoid overbaking, which can make the eggs rubbery.
- Add chopped bell peppers, mushrooms, or tomatoes for extra vegetables.
- Sprinkle a little extra feta on top before baking for a golden finish.
Storage & Meal Prep
- Refrigerator: Store in an airtight container for up to 4 days.
- Freezer: Freeze individually for up to 2–3 months for best quality.
- Reheat: Microwave refrigerated muffins for 20–40 seconds, or until hot. Reheat frozen muffins for longer, checking the center.
- Food safety: Refrigerate within 2 hours of cooking and reheat leftovers to 165°F (74°C).
Frequently Asked Questions (Q&A)
Q1: Can I make these egg muffins without milk?
Yes! Simply leave out the milk or replace it with a tablespoon or two of water. The muffins will still turn out well.
Q2: Can I use frozen spinach?
Yes. Thaw it completely, squeeze out as much water as possible, and then mix it into the eggs.
Q3: How can I make these muffins higher in protein?
Add 2–3 extra egg whites to the mixture, or replace some of the feta with a higher-protein cheese. Recalculate the nutrition based on your ingredients.
Q4: Why did my egg muffins deflate?
Egg muffins naturally puff up in the oven and settle as they cool. This is normal. Avoid overbeating the eggs and overfilling the cups.
Q5: Can I cook these in an air fryer?
Yes. Use oven-safe silicone muffin cups and cook at approximately 320°F (160°C) for 10–15 minutes, checking that the centers are fully set. Cooking times vary by air fryer.
Q6: Are these suitable for weight management?
They can fit into a balanced eating plan because they provide protein and portion control. Your overall calorie needs and the rest of your meals still matter.
Q7: Can I prepare them the night before?
Absolutely! Bake them in advance, refrigerate, and reheat in the morning for a quick, convenient breakfast.
Q8: Can I replace feta cheese?
Yes. Try cottage cheese, shredded mozzarella, or cheddar. Cottage cheese adds moisture, so drain excess liquid if necessary.
Enjoy your healthy spinach and feta egg muffins! 🥚🌿
