Description
Delightful and healthy Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups that are perfect for quick breakfasts or meal prep. These protein-packed muffins combine fresh spinach, tangy feta cheese, and flavorful sun-dried tomatoes baked to perfection, offering a savory Mediterranean-inspired treat that’s gluten-free, low-carb, and vegetarian.
Ingredients
Scale
Egg Mixture
- 8 large eggs
- 1/4 cup milk (dairy or non-dairy)
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Fillings
- 1 cup fresh spinach, chopped
- 1/2 cup crumbled feta cheese
- 1/3 cup sun-dried tomatoes, chopped (oil-packed, drained)
Other
- Olive oil spray or muffin liners
Instructions
- Preheat and Prepare Muffin Tin: Preheat your oven to 350°F (175°C) and lightly grease a 12-cup muffin tin with olive oil spray or line it with parchment muffin liners to prevent sticking.
- Whisk Eggs and Milk: In a large mixing bowl, vigorously whisk together the 8 large eggs and 1/4 cup of milk until the mixture is smooth and well combined, ensuring the eggs are fully blended with the milk.
- Add Veggies and Seasonings: Stir in the chopped fresh spinach, crumbled feta cheese, chopped sun-dried tomatoes, garlic powder, salt, and black pepper into the egg mixture until evenly distributed.
- Fill Muffin Cups: Evenly pour the egg mixture into the prepared muffin tin, filling each cup about three-quarters full to allow room for rising without overflowing during baking.
- Bake the Muffins: Place the muffin tin in the preheated oven and bake for 18 to 22 minutes, or until the egg muffins are set in the center and slightly golden on top. You can check by inserting a toothpick or knife to see if it comes out clean.
- Cool and Serve: Remove the muffin tin from the oven and let the egg muffin cups cool for 5 minutes before carefully removing them. Serve warm for immediate enjoyment or let them cool completely before refrigerating for meal prep.
Notes
- These muffin cups make excellent grab-and-go breakfasts and snacks, perfect for busy mornings.
- Store in an airtight container in the refrigerator for up to 4 days.
- For longer storage, freeze the muffins for up to 2 months in a freezer-safe container or bag.
- Reheat in the microwave for 30 to 60 seconds before serving.
- Feel free to customize by adding other vegetables or herbs according to taste.
Nutrition
- Serving Size: 1 muffin cup
- Calories: 90
- Sugar: 1g
- Sodium: 170mg
- Fat: 6g
- Saturated Fat: 2g
- Unsaturated Fat: 3.5g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 6g
- Cholesterol: 140mg
