Description

These simple, make-ahead egg breakfast muffins with spinach and feta are a forgiving, high-protein meal prep solution that stays moist and flavorful. Perfect for busy mornings, they require minimal effort and offer flexible ingredient options.

Ingredients

Scale

6 large eggs
1/4 cup whole milk (or skim/almond milk)
1/2 teaspoon kosher salt
Generous crack of black pepper
2 cups fresh spinach, packed
1/2 cup feta cheese, crumbled
Optional: diced bell peppers, chopped mushrooms, cooked bacon bits, or fresh herbs like chives

Instructions

Preheat oven to 350°F (175°C). Line a standard 12-cup muffin tin with paper liners or grease generously with butter/cooking spray.
In a medium bowl, whisk together eggs, milk, salt, and pepper until well combined and slightly frothy.
Wash and dry spinach; chop into smaller pieces if necessary. Chop any other optional vegetables into bite-sized pieces.
Divide spinach and feta cheese evenly among the 12 muffin cups.
Pour the egg mixture over the veggies and cheese, filling each cup about 3/4 full.
Bake for 18-20 minutes until eggs are puffed, set, and lightly golden. A toothpick inserted in the center should come out clean.
Let muffins cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.
Store in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.

Notes

If using frozen spinach, thaw and squeeze out ALL excess water to prevent soggy muffins. Do not overfill the cups as eggs rise during baking. Cool completely before storing to prevent sogginess. Reheat gently in the microwave for 30-45 seconds to avoid rubbery texture.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Breakfast
Cuisine: American

Nutrition

Serving Size: 1 muffin
Calories: 75
Sugar: 0.5
Sodium: 150
Fat: 5
Saturated Fat: 2
Carbohydrates: 1
Fiber: 0.5
Protein: 6

Keywords: egg muffins, breakfast meal prep, make-ahead breakfast, healthy breakfast, high protein breakfast, gluten-free breakfast, spinach and feta muffins