Egg Muffins with Spinach & Feta: Easy Meal Prep Breakfast (Print Version)
Quick egg muffins with spinach and feta are perfect for easy meal prep. High-protein, low-carb breakfast ideal for busy mornings.
# Recipe Info:
Prep Time: 10 Minutes minutes
Cook Time: 20 Minutes minutes
Total Time: 30 minutes
Servings: 12 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Vegetarian, Gluten-Free, Diabetic-Friendly
# Ingredients:
→ The Fluffy Egg Base
01 -
12 large eggs
02 -
1/4 cup whole milk
03 -
1/2 teaspoon sea salt
04 -
1/4 teaspoon freshly ground black pepper
→ Savory Garden & Dairy Mix-ins
05 -
5 oz fresh spinach, roughly chopped
06 -
3/4 cup crumbled feta cheese
07 -
1/4 cup finely diced yellow onion
08 -
1/4 cup finely diced red bell pepper
→ Aromatic Seasonings
09 -
1/2 teaspoon garlic powder
10 -
1/2 teaspoon dried oregano
11 -
1/4 teaspoon red pepper flakes (optional)
→ Prep Essentials & Garnish
12 -
Cooking spray
13 -
2 tablespoons fresh parsley, chopped, for garnish
# Instructions:
01 -
Preheat your oven to 350°F (175°C). Lightly coat a 12-cup muffin tin with cooking spray. This ensures your delicious Egg Muffins with Spinach & Feta | Easy Meal Prep Breakfast won't stick, making for easy removal and cleanup.
02 -
In a large bowl, whisk together 12 large eggs, 1/4 cup whole milk, 1/2 teaspoon sea salt, and 1/4 teaspoon freshly ground black pepper until well combined and slightly frothy. This creates the fluffy foundation for your egg muffins.
03 -
Add 5 oz fresh spinach (roughly chopped), 3/4 cup crumbled feta cheese, 1/4 cup finely diced yellow onion, and 1/4 cup finely diced red bell pepper to the egg mixture. Stir gently to combine these savory additions.
04 -
Stir in 1/2 teaspoon garlic powder, 1/2 teaspoon dried oregano, and 1/4 teaspoon red pepper flakes (optional) into the egg and vegetable mixture. Ensure all ingredients are evenly distributed for flavorful Egg Muffins with Spinach & Feta | Easy Meal Prep Breakfast.
05 -
Carefully divide the egg mixture evenly among the 12 prepared muffin cups, filling each approximately two-thirds full. Avoid overfilling to prevent spillage during baking and ensure perfectly shaped muffins.
06 -
Bake for 18-22 minutes, or until the egg muffins are set 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 with Spinach & Feta | Easy Meal Prep Breakfast cool in the tin for 5 minutes before transferring to a wire rack. Garnish with 2 tablespoons fresh parsley, chopped, before serving.
# Notes:
01 -
Store cooled egg muffins in an airtight container in the refrigerator for up to 4-5 days. They can also be frozen for up to 2 months; thaw overnight in the fridge or reheat from frozen.
02 -
Feel free to swap out the spinach and feta for other vegetables like mushrooms, bell peppers, or different cheeses such as cheddar or goat cheese. Cooked sausage or bacon bits also make great additions.
03 -
For a quick breakfast, reheat individual egg muffins in the microwave for 30-60 seconds, or in a toaster oven at 300°F (150°C) for 5-7 minutes until warmed through.
04 -
These egg muffins are perfect on their own, or served alongside a slice of whole-wheat toast, a side of fresh fruit, or a dollop of hot sauce for an extra kick.
# Tools You'll Need:
01 -
12-cup muffin tin
02 -
Large mixing bowl
03 -
Whisk
04 -
Cutting board
05 -
Knife
06 -
Measuring cups and spoons
# Nutrition Facts (Per Serving):
Calories: 98 kcal
Total Fat: 6 g
Total Carbohydrate: 1 g
Protein: 7 g