Introduction
These egg muffins are a perfect grab-and-go option for busy mornings or light meals. Packed with protein, leafy greens, and tangy feta, they’re nutritious, flavorful, and ready in under 30 minutes. Ideal for meal prep and naturally low in carbs.
🛒 Ingredients (Makes 6 muffins)
- 6 large eggs
- 1 cup fresh spinach, finely chopped
- ⅓ cup feta cheese, crumbled
- 2 tablespoons milk or Greek yogurt (optional, for fluffiness)
- 1 tablespoon olive oil (for greasing)
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- Pinch of paprika or chili flakes (optional)
👩🍳 Instructions
- Preheat oven to 180°C / 350°F. Lightly grease a muffin tin.
- In a bowl, whisk eggs with salt, pepper, and milk or yogurt if using.
- Fold in chopped spinach and feta cheese.
- Divide mixture evenly among muffin cups.
- Bake for 18–22 minutes, until set and lightly golden.
- Cool slightly, then remove and serve warm or at room temperature.
🥬 Description
Soft, fluffy egg muffins with vibrant spinach and salty feta in every bite. Light yet satisfying, they’re great for breakfast, brunch, or a healthy snack.
🌍 Origin & Cultural Note
Egg muffins are a modern, Western-style adaptation of baked egg dishes like frittatas and crustless quiches. The spinach–feta pairing is inspired by Mediterranean flavors, especially Greek cuisine.
✨ Optional Additions
- Diced bell peppers or onions
- Cherry tomatoes (halved)
- Cooked mushrooms
- Smoked turkey or chicken bits
- Fresh herbs like parsley or dill
✅ Tips for Success
- Squeeze excess moisture from spinach to avoid soggy muffins.
- Use silicone muffin cups for easy release.
- Store in the fridge up to 4 days or freeze for 1 month.
📊 Nutritional Information (per muffin, approx.)
- Calories: 110
- Protein: 7 g
- Fat: 8 g
- Carbohydrates: 2 g
- Fiber: 0.5 g
🧾 Conclusion
These egg muffins are simple, nourishing, and endlessly customizable—perfect for anyone seeking healthy convenience without sacrificing taste.
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