Spinach and Feta Egg Muffins: Easy High-Protein Breakfast
Ingredients
- Large eggs (10–12, depending on muffin size)
- Fresh spinach (3–4 cups chopped, or about 5 oz)
- Feta cheese (3–4 oz, crumbled)
- Roasted red peppers (from a jar or homemade, 1 cup diced, well-drained)
- Green onions (4–5, thinly sliced)
- Fresh herbs (choose any combo: parsley, dill, chives, basil—about 1/3 cup chopped)
- Milk or half-and-half (1/3 cup; dairy-free option below)
- Olive oil or cooking spray
- Salt and black pepper
- Optional add-ins: garlic powder, red pepper flakes, lemon zest
Instructions
- Prep the pan: Heat oven to 350°F (175°C). Generously grease a 12-cup muffin tin with olive oil or spray. Line with silicone liners if you have them to prevent sticking.
- Wilt the spinach: Roughly chop spinach. In a skillet over medium heat with a teaspoon of oil, cook spinach 1–2 minutes until just wilted. Squeeze out extra moisture with a paper towel. Chop again if needed.
- Whisk the eggs: In a large bowl, whisk eggs with milk, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Add a pinch of garlic powder or red pepper flakes if you like.
- Fold in the flavor: Stir in spinach, diced roasted red peppers (well-drained), sliced green onions, chopped herbs, and crumbled feta. Don’t overmix—just combine.
- Fill the cups: Divide the mixture evenly among the muffin wells, filling each about 3/4 full. Give the pan a light tap on the counter to release air bubbles.
- Bake: Place on the center rack and bake 18–22 minutes, until the tops are set and slightly puffed. A toothpick should come out mostly clean.
- Rest and release: Cool in the pan 5 minutes, then gently run a thin knife around edges to release. Transfer to a rack to finish cooling.
- Serve or store: Enjoy warm, or let cool completely for meal prep.