These egg muffins are whisked eggs and milk with chopped spinach and crumbled feta, baked in a muffin tin. The card lists 2 grams of carbohydrates and 10 grams of protein per muffin. The recipe serves 6, one muffin each, and takes 30 minutes: 10 minutes of prep and 20 minutes in the oven.
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There is no crust and no flour, and everything is stirred together in one bowl. They are served warm or at room temperature, and they keep for several days in the refrigerator, which makes them an easy make-ahead breakfast.
What Goes into the Muffins
The recipe card at the bottom has the amounts.
- Eggs (6 large) and milk (1/4 cup): the base of every muffin.
- Fresh spinach (1 cup, chopped): fresh spinach works better than frozen when you can get it.
- Feta (1/2 cup, crumbled): the salty, tangy part.
- Salt, black pepper, garlic powder and onion powder (1/4 teaspoon each): the seasoning.
- Bell pepper (1/4 cup, diced) and onion (1/4 cup, diced): both optional.
Mixing and Baking
Heat the oven to 350°F (175°C) and grease a muffin tin with cooking spray, or line it with muffin liners. Whisk the eggs, milk and seasonings in a large bowl until well combined. Stir in the spinach, feta and any bell pepper or onion until evenly mixed.
Pour the mixture into the tin, filling each cup about 3/4 full. Bake for 18 to 20 minutes, until the muffins are set in the center and lightly golden on top. A toothpick in the center should come out clean. Cool them in the pan for about 5 minutes before taking them out.
Tips for Light Muffins
- Do not overmix: mix just until everything is combined. Overmixing can make the muffins dense instead of light and fluffy.
- Check the oven: ovens vary, so look at the muffins near the end. They should be set in the center and lightly golden.
- Season freely: a pinch of dill or oregano works well.
- Store them: in an airtight container in the refrigerator for up to 4 days, or freeze for up to 3 months. Reheat in the microwave.
- Double the batch: freeze half for busy mornings.
Ways to Change Them
- Other cheese: cheddar, mozzarella or goat cheese can replace the feta.
- Fresh herbs: basil, parsley or dill added to the egg mixture.
- Meat: cooked bacon, sausage or ham for a heartier muffin.
- Other vegetables: zucchini, mushrooms or sun-dried tomatoes, or kale in place of spinach.
- Spicy: diced jalapeños, red pepper flakes or a pinch of cayenne.
- Sweet potato: cooked, mashed sweet potato adds a slightly sweet note.
- Gluten-free: the recipe has no flour. Make sure any extras you add are certified gluten-free.
What to Serve With Them
Avocado slices, bacon or sausage, a dollop of full-fat Greek yogurt or cherry tomatoes all go well on the plate. A mixed greens salad with olive oil and vinegar adds freshness. For drinks, black coffee suits the savory muffins, and herbal tea such as chamomile or peppermint is another option.
Nutrition per Muffin
One muffin has approximately 150 calories, 11 grams of fat (4 grams saturated), 2 grams of carbohydrates, 0 grams of fiber, 1 gram of sugar, 10 grams of protein and 200 milligrams of sodium.
FAQ
Can you make them ahead of time?
Yes. Bake a batch on the weekend and keep them in the refrigerator for up to 4 days, or freeze them for up to 3 months. Reheat in the microwave.
What can replace the feta?
Cheddar, mozzarella or goat cheese. Each gives the muffins a different flavor.
How do you make them spicier?
Add diced jalapeños or a pinch of red pepper flakes to the egg mixture.
Are they gluten-free?
The ingredients in the recipe are naturally gluten-free. Check that any spices or optional vegetables you add are too.
How do you know when they are done?
They are set in the center and lightly golden on top, and a toothpick in the center comes out clean. Baking times vary a little between ovens.
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Written and edited by The Foodie Yummy Kitchen Team
The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us
Spinach & Feta Egg Muffins: Easy Recipe for Breakfast
Ingredients
Instructions
Preheat your oven to 350°F (175°C) and grease a muffin tin with cooking spray or line it with muffin liners.
In a large mixing bowl, whisk together the eggs, milk, salt, pepper, garlic powder, and onion powder until well combined.
Stir in the chopped spinach, feta cheese, and any optional ingredients like bell pepper or onion. Mix until evenly distributed.
Pour the egg mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.
Bake in the preheated oven for 18-20 minutes, or until the muffins are set and lightly golden on top.
Allow the muffins to cool in the pan for about 5 minutes before carefully removing them. Serve warm or at room temperature.
Notes
For a spicier kick, add a pinch of red pepper flakes or diced jalapeños to the egg mixture.
These muffins can be stored in the refrigerator for up to 4 days or frozen for up to 3 months. Reheat in the microwave for a quick breakfast option.
Nutrition
| Serving Size | 1 muffin |
|---|---|
| Calories | 150 calories |
| Sugar Content | 1g |
| Sodium Content | 200mg |
| Fat Content | 11g |
| Saturated Fat Content | 4g |
| Unsaturated Fat Content | 7g |
| Trans Fat Content | 0g |
| Carbohydrate Content | 2g |
| Fiber Content | 0g |
| Protein Content | 10g |
| Cholesterol Content | 200mg |