Print

Easy Savory Spinach Feta Egg Muffin Cups Perfect for Meal Prep

spinach feta egg muffin cups - featured image
Print Recipe

These savory spinach feta egg muffin cups are a quick, easy, and nutritious breakfast or snack option that travel well and are perfect for meal prep.

Ingredients

Scale
  • 6 large eggs (room temperature)
  • About 2 cups fresh spinach, chopped (preferably baby spinach)
  • ½ cup crumbled feta cheese (Greek feta recommended)
  • ¼ cup (60 ml) milk (whole or 2%, or unsweetened almond milk for dairy-free)
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • Salt and freshly ground black pepper to taste
  • 1 tablespoon olive oil or butter (for sautéing)
  • Optional: 1 tablespoon chopped fresh dill or parsley

Instructions

  1. Preheat your oven to 350°F (175°C). Grease the muffin tin lightly with oil or non-stick spray to prevent sticking.
  2. Heat 1 tablespoon of olive oil or butter in a skillet over medium heat. Add the chopped spinach and cook for 2-3 minutes until wilted but still bright green. Transfer to a paper towel-lined plate to absorb excess moisture.
  3. In a medium bowl, whisk together 6 large eggs and ¼ cup (60 ml) milk until combined and slightly frothy. Add garlic powder, onion powder, salt, and pepper to taste. Whisk again to distribute the seasonings evenly.
  4. Fold the sautéed spinach, crumbled feta, and optional herbs into the egg mixture gently. Avoid overmixing to keep the texture light.
  5. Pour the egg mixture evenly into the 12 muffin cups, filling each about three-quarters full to allow space for rising.
  6. Place the muffin tin in the oven and bake for 18-22 minutes. Check at 18 minutes by inserting a toothpick into a muffin cup; if it comes out clean, they’re done. The tops should be set and slightly golden but not browned.
  7. Let the egg muffin cups cool in the pan for 5 minutes before gently running a knife around the edges to loosen. This helps prevent breakage.
  8. Enjoy warm or let cool completely before storing in an airtight container. They keep well in the fridge for up to 4 days or freeze for up to 2 months.

Notes

Sautéing the spinach before mixing prevents sogginess. Avoid overmixing the eggs to prevent muffins from puffing up and collapsing. Use room temperature eggs for better texture. Rotate the pan halfway through baking for even cooking. Muffins can be frozen and reheated in the microwave for 45-60 seconds.

Nutrition

Keywords: spinach, feta, egg muffin cups, meal prep, breakfast, savory, easy recipe, healthy snack

Find it online: https://blipflavor.com/easy-savory-spinach-feta-egg-muffin-cups-perfect-for-meal-prep/