Description

Fluffy, high-protein egg muffins packed with spinach and feta cheese. Perfect for meal prep, these low-carb breakfast cups are budget-friendly, freezer-proof, and easy to make.

Ingredients

Scale

12 large eggs
1/2 cup whole milk
2 cups fresh spinach, packed
1/2 cup feta cheese, crumbled
1/2 medium yellow onion, finely diced
2 cloves garlic, minced
1 teaspoon salt
1/2 teaspoon black pepper

Instructions

Preheat oven to 350°F (175°C). Grease a 12-cup muffin tin generously with non-stick cooking spray or olive oil.
Wash and dry spinach, tearing or chopping it into small pieces. Finely dice the onion and mince the garlic.
In a large mixing bowl, crack the eggs and add the milk, salt, and pepper. Whisk vigorously until the mixture is uniform and slightly frothy.
Divide the spinach, onion, garlic, and feta cheese evenly among the 12 muffin cups (about 1-2 tablespoons of filling per cup).
Pour the egg mixture into each cup, filling them about 3/4 full.
Bake for 20-25 minutes until the tops are set, lightly golden, and a toothpick inserted into the center comes out clean.
Let the muffins cool in the pan for 5 minutes to help them set, then remove and cool completely on a wire rack before storing.

Notes

If using frozen spinach, thaw it and squeeze out ALL the water to prevent soggy muffins. Ensure the muffin tin is well-greased to prevent sticking. These freeze well for up to 3 months; freeze on a baking sheet first to prevent clumping. Reheat in the microwave for 30-60 seconds.

Prep Time: 10 minutes
Cook Time: 25 minutes
Category: Breakfast
Cuisine: American

Nutrition

Serving Size: 1 muffin
Calories: 85
Sugar: 1
Sodium: 150
Fat: 6
Saturated Fat: 3
Carbohydrates: 2
Fiber: 0.5
Protein: 6

Keywords: egg muffins, spinach and feta, meal prep, high protein breakfast, low carb, gluten-free, freezer friendly, healthy breakfast