Spinach Feta Egg Muffins: Easy Meal Prep Breakfast (Print Version)
Whip up these healthy spinach and feta egg muffins for a quick, protein-packed meal prep breakfast. Easy to make ahead and grab-and-go for busy mornings.
# Recipe Info:
Prep Time: 10 Minutes minutes
Cook Time: 18 Minutes minutes
Total Time: 28 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Vegetarian, Gluten-Free
# Ingredients:
→ The Egg-cellent Foundation
01 -
12 large eggs
02 -
1/4 cup whole milk
→ Savory Garden Goodness
03 -
5 oz fresh spinach, roughly chopped
04 -
3/4 cup crumbled feta cheese
05 -
1/4 cup red onion, finely diced
06 -
2 cloves garlic, minced
07 -
1 tbsp olive oil
→ Seasoning & Spark
08 -
1/2 tsp salt
09 -
1/4 tsp black pepper
10 -
Pinch of ground nutmeg
11 -
1/4 tsp red pepper flakes (optional, for a kick)
# Instructions:
01 -
Preheat your oven to 375°F (190°C). Lightly grease a 12-cup muffin tin with cooking spray or a little olive oil. This ensures your delicious Egg Muffins with Spinach and Feta | Meal Prep Breakfast release easily from the pan after baking.
02 -
Heat 1 tbsp olive oil in a skillet over medium heat. Add 1/4 cup finely diced red onion and 2 cloves minced garlic, cooking for 2-3 minutes until fragrant. Stir in 5 oz fresh spinach, roughly chopped, and cook until wilted, about 2-3 minutes. Remove from heat.
03 -
In a large bowl, whisk together 12 large eggs and 1/4 cup whole milk until well combined. Season with 1/2 tsp salt, 1/4 tsp black pepper, and a pinch of ground nutmeg. Add 1/4 tsp red pepper flakes (optional) if you desire a kick for your Egg Muffins with Spinach and Feta | Meal Prep Breakfast.
04 -
Add the sautéed spinach, red onion, and garlic mixture to the whisked egg mixture. Gently fold in 3/4 cup crumbled feta cheese. Ensure all ingredients are evenly distributed throughout the egg base for consistent flavor in every bite.
05 -
Divide the egg mixture evenly among the 12 prepared muffin cups. Fill each cup about two-thirds full to allow for expansion during baking. This recipe yields 6 servings, so each serving will consist of two flavorful Egg Muffins with Spinach and Feta | Meal Prep Breakfast.
06 -
Bake for 18-22 minutes, or until the egg muffins are set in the center and lightly golden brown around the edges. A toothpick inserted into the center should come out clean, indicating they are fully cooked.
07 -
Remove the muffin tin from the oven and let the egg muffins cool in the tin for 5 minutes before transferring them to a wire rack to cool completely. Serve warm immediately or prepare for convenient meal prep.
# Notes:
01 -
Feel free to customize! Swap spinach for kale, feta for goat cheese, or add diced bell peppers or cooked sausage for variety in your egg muffins.
02 -
Store cooled egg muffins in an airtight container in the refrigerator for up to 4-5 days. They reheat beautifully in the microwave for 30-60 seconds.
03 -
These make a fantastic grab-and-go breakfast. Serve them alongside a piece of fruit, a slice of whole-wheat toast, or a dollop of Greek yogurt for a complete meal.
04 -
Don't overfill the muffin cups, as the eggs will puff up slightly during baking. Filling them about two-thirds full prevents overflow and ensures perfectly shaped muffins.
# Tools You'll Need:
01 -
Standard 12-cup muffin tin
02 -
Large mixing bowl
03 -
Whisk
04 -
Non-stick cooking spray
05 -
Cutting board
06 -
Chef's knife
07 -
Measuring cups and spoons
08 -
Skillet
# Nutrition Facts (Per Serving):
Calories: 217 kcal
Total Fat: 16 g
Total Carbohydrate: 4 g
Protein: 15 g