Spinach & Feta Egg Muffins

Spinach & Feta Egg Muffins are light, protein-packed, and easy to make. They are ideal for busy mornings because they can be prepared ahead of time and stored in the fridge or freezer. The combination of fresh spinach and salty feta cheese gives these egg muffins a Mediterranean-inspired flavor that is both nutritious and satisfying.

Ingredients (Makes 10–12 muffins)

8 large eggs
1 cup fresh spinach, finely chopped
½ cup feta cheese, crumbled
¼ cup milk (optional, for fluffier texture)
1 small onion, finely chopped
1 clove garlic, minced (optional)
1 tablespoon olive oil
½ teaspoon salt (or to taste)
¼ teaspoon black pepper
¼ teaspoon paprika or chili flakes (optional)
Cooking spray or oil for greasing the muffin tin

Instructions

Step 1: Preheat the Oven

Preheat your oven to 375°F (190°C). Lightly grease a muffin tin with cooking spray or brush with oil to prevent sticking.

Step 2: Cook the Spinach

Heat olive oil in a pan over medium heat. Add the chopped onion and sauté for 2–3 minutes until soft. Add garlic (if using) and cook for another 30 seconds. Add the chopped spinach and cook just until wilted, about 1–2 minutes. Remove from heat and let it cool slightly.

Step 3: Prepare the Egg Mixture

In a large bowl, crack the eggs and whisk well until fully combined. Add milk (if using), salt, black pepper, and paprika or chili flakes. Whisk again until smooth.

Step 4: Combine Filling

Add the cooked spinach mixture and crumbled feta cheese to the eggs. Gently stir to evenly distribute the ingredients.

Step 5: Fill the Muffin Tin

Pour the egg mixture evenly into the prepared muffin cups, filling each about ¾ full. Do not overfill, as the eggs will puff up while baking.

Step 6: Bake

Place the muffin tin in the preheated oven and bake for 18–22 minutes, or until the egg muffins are set in the center and lightly golden on top. A toothpick inserted should come out clean.

Step 7: Cool and Serve

Remove from the oven and allow the muffins to cool in the pan for 5 minutes. Gently run a knife around the edges and lift them out. Serve warm or at room temperature.

Storage and Meal Prep Tips

Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Wrap individually and freeze for up to 2 months.
Reheating: Microwave for 20–30 seconds or warm in the oven.

Variations

Add chopped tomatoes, mushrooms, or bell peppers for extra vegetables.
Use goat cheese or cheddar instead of feta for a different flavor.
For a low-carb or keto option, skip the milk and add extra cheese.