Spinach & Feta Egg Muffins

After a week of rushed mornings and grabbing whatever was easiest for breakfast, I decided it was time to inject some goodness and flavor back into our mornings. That’s when I stumbled upon this Spinach & Feta Egg Muffin recipe, and let me tell you, it was a game-changer! Even my picky eaters, who usually turn their noses up at anything green, devoured these little pockets of deliciousness. The combination of fluffy eggs, salty feta, and earthy spinach is just perfect, and the muffins are incredibly easy to make ahead of time. They’ve become a staple in our house now – a quick, healthy, and satisfying way to start the day, or even a perfect grab-and-go snack. If you’re looking for a recipe that’s both nutritious and utterly delicious, look no further. These Spinach & Feta Egg Muffins are about to become your new breakfast obsession!

Ingredients for Spinach & Feta Egg Muffins

• Eggs: 12 large eggs form the base of our muffins, providing protein and structure. Choose free-range or organic eggs for the best flavor and nutritional value.
• Spinach: 5 ounces fresh spinach, roughly chopped, brings in vibrant color, essential vitamins, and a mild earthy flavor. Baby spinach is a great choice as it’s tender and cooks down quickly.
• Feta Cheese: 4 ounces feta cheese, crumbled, adds a salty, tangy, and creamy element that perfectly complements the spinach and eggs. Opt for block feta in brine for superior flavor and texture over pre-crumbled varieties.
• Milk: ¼ cup milk (dairy or non-dairy) adds moisture and lightness to the egg mixture, creating a fluffier texture. Whole milk will result in richer muffins, but you can use 2%, skim, almond milk, or oat milk as alternatives.
• Onion: ½ small onion, finely diced, provides a savory base note and aromatic depth to the muffins. Yellow or white onions are suitable, offering a balanced flavor that isn’t overpowering.
• Garlic: 2 cloves garlic, minced, enhances the savory flavors and adds a pungent aroma that pairs wonderfully with spinach and feta. Freshly minced garlic is recommended for the best flavor, but you can use garlic powder in a pinch.
• Olive Oil: 1 tablespoon olive oil is used for sautéing the onion and garlic, adding healthy fats and preventing them from sticking to the pan. Extra virgin olive oil adds a richer flavor, but regular olive oil works just as well.
• Dried Oregano: ½ teaspoon dried oregano adds a subtle Mediterranean herb flavor that complements the spinach and feta beautifully. Italian seasoning or dried thyme can be used as substitutes.
• Salt: ½ teaspoon salt, or to taste, enhances the flavors of all the ingredients and balances the saltiness of the feta. Adjust the amount based on your preference and the saltiness of your feta.
• Black Pepper: ¼ teaspoon black pepper, freshly ground, adds a touch of spice and complexity to the muffins. Freshly ground black pepper provides a more robust flavor than pre-ground pepper.

Instructions to Make Spinach & Feta Egg Muffins

1. Preheat Your Oven and Prepare Muffin Tin: Begin by preheating your oven to 375°F (190°C). While the oven is heating, lightly grease a 12-cup muffin tin with cooking spray or olive oil. Alternatively, you can use silicone muffin liners for easy removal and cleanup. This step is crucial to prevent the muffins from sticking and ensure they release easily once baked.
2. Sauté Onion and Garlic: Heat olive oil in a skillet over medium heat. Add the diced onion and sauté for 3-4 minutes, until softened and translucent. Stir occasionally to prevent burning and ensure even cooking. Once the onion is softened, add the minced garlic and sauté for another minute, until fragrant. Be careful not to burn the garlic, as it can become bitter. Sautéing the onion and garlic beforehand mellows their flavors and adds depth to the muffins.
3. Wilt the Spinach: Add the chopped spinach to the skillet with the onion and garlic. Cook, stirring frequently, until the spinach wilts down significantly. This usually takes about 2-3 minutes. As the spinach cooks, it will release moisture, so continue to cook until most of the excess moisture has evaporated. Wilted spinach is easier to incorporate into the egg mixture and provides a more concentrated flavor.
4. Cool the Spinach Mixture: Remove the skillet from the heat and let the spinach mixture cool slightly. This step is important because adding hot spinach to the eggs can partially cook them before baking, affecting the final texture. Allowing it to cool also makes it easier to handle and mix with the other ingredients. You can speed up the cooling process by spreading the spinach mixture on a plate.
5. Whisk Eggs and Milk: In a large bowl, crack the eggs and whisk them together until they are well combined and slightly frothy. Whisking incorporates air, resulting in fluffier egg muffins. Add the milk to the whisked eggs and continue to whisk until everything is evenly mixed. The milk adds moisture and helps create a lighter texture in the baked muffins.
6. Combine Ingredients: Add the cooled spinach mixture, crumbled feta cheese, dried oregano, salt, and black pepper to the egg and milk mixture. Gently fold everything together using a spatula or spoon until all the ingredients are evenly distributed throughout the egg mixture. Be careful not to overmix, as this can make the muffins tough. Ensure the feta is crumbled into small pieces for even distribution in each muffin.
7. Fill Muffin Cups: Divide the egg mixture evenly among the prepared muffin cups, filling each cup about ¾ full. Avoid overfilling the muffin cups, as the egg mixture will expand slightly during baking. Distribute the spinach and feta evenly among the cups to ensure each muffin has a good balance of ingredients.
8. Bake the Egg Muffins: Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg muffins are set and lightly golden brown on top. To check for doneness, insert a toothpick into the center of a muffin; it should come out clean. The baking time may vary slightly depending on your oven, so keep an eye on them.
9. Cool and Serve: Once baked, remove the muffin tin from the oven and let the egg muffins cool in the tin for a few minutes before gently removing them. Cooling slightly makes them easier to handle and prevents them from breaking apart. You can use a knife or spatula to loosen the edges of the muffins if they are sticking. Serve warm or at room temperature. These Spinach & Feta Egg Muffins are delicious served immediately or can be stored for later enjoyment.

Nutrition Facts of Spinach & Feta Egg Muffins (Per Serving)

• Serving Size: 1 muffin (recipe makes 12 muffins) – This recipe yields 12 perfectly portioned muffins, ideal for meal prepping or feeding a crowd.
• Calories: Approximately 120-150 calories per muffin – A moderate calorie count makes these muffins a great choice for a light yet satisfying breakfast or snack. The exact calorie count can vary slightly depending on the specific ingredients used and the size of the eggs.
• Protein: 10-12 grams of protein per muffin – Eggs and feta cheese are excellent sources of protein, essential for muscle building, satiety, and overall health. This high protein content helps keep you feeling full and energized for longer.
• Fat: 8-10 grams of fat per muffin (primarily healthy fats) – The fat content comes from eggs, feta cheese, and olive oil, providing healthy fats that are important for brain function and nutrient absorption. The majority of the fat is unsaturated fat, which is beneficial for heart health.
• Vitamins and Minerals: Good source of Vitamin K and Calcium – Spinach is rich in Vitamin K, crucial for blood clotting and bone health. Feta cheese is a good source of calcium, essential for strong bones and teeth. These muffins offer a boost of essential micronutrients alongside protein and healthy fats.

Note: Nutritional values are estimates and can vary based on specific ingredients and brands used.

Preparation Time for Spinach & Feta Egg Muffins

• Prep Time: 15 minutes – This includes chopping the vegetables, sautéing the onion, garlic and spinach, and whisking the eggs. The quick prep time makes this recipe perfect for busy mornings or meal prepping sessions.
• Cook Time: 20-25 minutes – Baking time in the oven until the muffins are set and golden brown. The oven does most of the work, allowing you to prepare other things while the muffins bake.
• Total Time: Approximately 35-40 minutes – From start to finish, you can have a batch of delicious and healthy Spinach & Feta Egg Muffins ready in under 40 minutes. This makes them a convenient option for a quick breakfast or snack.

How to Serve Spinach & Feta Egg Muffins

These versatile Spinach & Feta Egg Muffins can be enjoyed in numerous ways, making them perfect for any meal or snack time. Here are some serving suggestions:

• Breakfast on the Go:
  • Grab a muffin or two for a quick and nutritious breakfast as you head out the door.
  • Pair with a piece of fruit like an apple or banana for a complete and balanced morning meal.
• Brunch Spread:
  • Include them as part of a larger brunch buffet alongside other dishes like fresh fruit salad, yogurt parfaits, and pastries.
  • Arrange them attractively on a platter for a visually appealing and delicious brunch option.
• Lunchbox Addition:
  • Pack a muffin in a lunchbox for a healthy and satisfying midday meal.
  • Combine with a side salad or some carrot sticks and hummus for a balanced lunch.
• Healthy Snack:
  • Enjoy a muffin as a protein-packed snack to tide you over between meals and avoid energy crashes.
  • Perfect for an afternoon pick-me-up or a post-workout refuel.
• Served Warm or Cold:
  • They are delicious served warm straight from the oven, allowing the flavors to be at their peak.
  • Equally enjoyable cold or at room temperature, making them ideal for make-ahead meals and snacks.
• With a Dipping Sauce (Optional):
  • For added flavor, serve with a dollop of Greek yogurt, a spoonful of pesto, or a drizzle of hot sauce.
  • These dipping sauces can complement the flavors of the spinach and feta and add extra moisture.
• Alongside a Salad:
  • Pair with a light green salad or a tomato and cucumber salad for a balanced and light meal.
  • The muffins provide protein and substance, while the salad adds freshness and fiber.
• As a Side Dish for Dinner:
  • Serve alongside a light soup or a simple grilled chicken or fish for a complete and satisfying dinner.
  • They can add a healthy and flavorful side to your evening meal.

Additional Tips for Perfect Spinach & Feta Egg Muffins

1. Don’t Skip Sautéing the Vegetables: Sautéing the onion, garlic, and spinach is crucial for developing flavor and removing excess moisture from the spinach. Raw onion and garlic can be too pungent, and excess moisture can make the muffins soggy. Sautéing ensures a more flavorful and properly textured muffin.
2. Squeeze Out Excess Moisture from Spinach (If Using Frozen): If you are using frozen spinach, make sure to thaw it completely and squeeze out as much excess water as possible before adding it to the egg mixture. Frozen spinach retains a lot of water, and failing to remove it will result in watery muffins.
3. Customize Your Cheese: While feta is classic and delicious, feel free to experiment with other cheeses. Goat cheese, ricotta, mozzarella, or even a sharp cheddar can be used for different flavor profiles. Consider the saltiness and texture of the cheese when making substitutions.
4. Add More Vegetables: Get creative and add other vegetables to your egg muffins. Diced bell peppers, mushrooms, sun-dried tomatoes, or zucchini are all excellent additions. Just make sure to sauté any vegetables that are high in moisture content before adding them to the egg mixture.
5. Spice it Up: For a spicier kick, add a pinch of red pepper flakes to the egg mixture or a dash of your favorite hot sauce. You can also incorporate spices like smoked paprika, cumin, or chili powder for different flavor variations.
6. Make Them Dairy-Free: To make these muffins dairy-free, use a plant-based milk alternative like almond milk, oat milk, or soy milk. You can also substitute the feta cheese with a vegan feta alternative or nutritional yeast for a cheesy flavor.
7. Meal Prep and Storage: These egg muffins are perfect for meal prepping! Once cooled, store them in an airtight container in the refrigerator for up to 3-4 days. They are also freezer-friendly; freeze them in a single layer on a baking sheet, then transfer to a freezer bag for up to 2-3 months.
8. Reheating Instructions: Reheat refrigerated muffins in the microwave for 30-60 seconds, in the oven at 350°F (175°C) for 5-10 minutes, or in an air fryer at 350°F (175°C) for 3-5 minutes until heated through. Frozen muffins can be thawed overnight in the refrigerator or reheated directly from frozen, adding a few extra minutes to the reheating time.

Frequently Asked Questions About Spinach & Feta Egg Muffins (FAQ)

1. Can I make these egg muffins ahead of time?
   • Absolutely! Spinach & Feta Egg Muffins are fantastic for meal prepping. They can be made ahead of time and stored in the refrigerator for up to 3-4 days or frozen for longer storage. This makes them a convenient option for busy weekdays when you need a quick and healthy breakfast or snack readily available.
2. Can I freeze these egg muffins?
   • Yes, they freeze beautifully! To freeze, let the muffins cool completely after baking. Then, place them in a single layer on a baking sheet and freeze for about an hour until solid. Once frozen, transfer them to a freezer-safe bag or container. This prevents them from sticking together and makes it easy to grab just one or two when needed.
3. How do I reheat frozen egg muffins?
   • You can reheat frozen egg muffins directly from frozen. Microwave them for 1-2 minutes until heated through, or bake them in the oven at 350°F (175°C) for 10-15 minutes. You can also use an air fryer for reheating; air fry at 350°F (175°C) for about 5-7 minutes. Reheating times may vary depending on your appliance.
4. Can I use frozen spinach instead of fresh spinach?
   • Yes, frozen spinach works well in this recipe. Make sure to thaw the frozen spinach completely and squeeze out as much excess water as possible before sautéing it. This step is crucial to prevent the muffins from becoming watery. Using frozen spinach is a convenient and cost-effective alternative to fresh spinach.
5. I don’t like feta cheese. What else can I use?
   • If you’re not a fan of feta, you can easily substitute it with other cheeses. Good alternatives include goat cheese for a tangy flavor, ricotta cheese for a creamy texture, mozzarella for a mild and melty option, or cheddar cheese for a sharper taste. You can also use a combination of cheeses to create your own unique flavor profile.
6. Can I add meat to these egg muffins?
   • Yes, you can definitely add cooked meat to these egg muffins to increase the protein content and add flavor. Cooked and crumbled bacon, sausage, diced ham, or shredded chicken are all great additions. Make sure the meat is pre-cooked and drained of any excess grease before adding it to the egg mixture.
7. Are these egg muffins gluten-free?
   • Yes, Spinach & Feta Egg Muffins are naturally gluten-free as they are primarily made with eggs, vegetables, and cheese, none of which contain gluten. Always double-check the labels of your ingredients, especially if using processed cheeses, to ensure they are certified gluten-free if you have strict dietary requirements.
8. Why are my egg muffins rubbery?
   • Rubbery egg muffins are often a result of overbaking. Egg muffins are delicate and can become dry and rubbery if baked for too long. Bake them just until they are set and lightly golden brown, and a toothpick inserted into the center comes out clean. Avoid overbaking to maintain a tender and fluffy texture. Also, avoid overmixing the egg batter as this can also contribute to a tougher texture.

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