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Easy Spinach and Feta Egg Muffin Cups

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These Easy Spinach and Feta Egg Muffin Cups are a quick, protein-packed meal prep solution featuring fluffy eggs, fresh spinach, and tangy feta cheese baked in muffin tins for perfectly portioned servings.

Ingredients

Scale
  • 8 large eggs, room temperature
  • 2 cups fresh spinach, chopped
  • 1 cup crumbled feta cheese
  • 1/4 cup milk (whole or 2%)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • Salt and freshly ground black pepper, to taste
  • Olive oil or non-stick spray, for greasing muffin tin
  • Optional: chopped sun-dried tomatoes
  • Optional: fresh herbs like dill or parsley
  • Optional: red pepper flakes

Instructions

  1. Preheat your oven to 350°F (175°C). Grease a 12-cup muffin tin lightly with olive oil or non-stick spray to prevent sticking.
  2. Roughly chop about 2 cups of fresh spinach leaves. Optionally, sauté the spinach lightly in a pan with a teaspoon of olive oil for 1-2 minutes to soften it and reduce moisture.
  3. In a medium mixing bowl, crack 8 large eggs. Add 1/4 cup milk, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, and salt and pepper to taste. Whisk vigorously until the mixture is smooth and slightly frothy, about 1-2 minutes.
  4. Gently fold the chopped spinach and 1 cup crumbled feta into the egg mixture, being careful not to overmix.
  5. Pour the egg mixture evenly into the 12 muffin cups, filling each about three-quarters full.
  6. Bake in the center rack of the oven for 18-22 minutes until the egg muffins are set and slightly golden on top. Check doneness by inserting a toothpick into the center; it should come out clean.
  7. Let the muffin cups cool for 5 minutes in the pan before removing them with a butter knife or small spatula.
  8. Serve warm or cool completely and store in an airtight container in the fridge for up to 5 days. Reheat in the microwave or oven before serving.

Notes

Use room temperature eggs for even cooking. Grease the muffin tin well to prevent sticking. If muffins are too moist, reduce milk slightly or bake a few extra minutes. Adding a teaspoon of baking powder can make muffins fluffier. Sauté watery vegetables before adding to avoid sogginess. Fold ingredients gently to maintain fluffiness.

Nutrition

Keywords: spinach, feta, egg muffin cups, meal prep, breakfast, easy recipe, protein-packed, healthy, gluten-free

Find it online: https://forkifyfun.com/easy-spinach-and-feta-egg-muffin-cups-recipe-for-perfect-meal-prep/