Spinach & feta egg muffins are a great grab-and-go option—high in protein, easy to prep ahead, and flexible with whatever veggies you have.
🧁 Spinach & Feta Egg Muffins (simple recipe)
🛒 Ingredients (makes ~10–12 muffins)
- 6–8 eggs
- 1 cup chopped Spinach (fresh or thawed frozen, squeezed dry)
- ½ cup crumbled Feta cheese
- ¼ cup chopped onion (optional)
- 1 small bell pepper, diced (optional)
- Salt & black pepper
- 1–2 tbsp milk (optional, for fluffier texture)
- Olive oil or cooking spray
👨🍳 Instructions
- Preheat oven to 180°C (350°F)
- Lightly grease a muffin tray
- In a bowl, whisk eggs + milk + salt + pepper
- Stir in spinach, feta, and veggies
- Pour mixture into muffin cups (about ¾ full)
- Bake for 18–22 minutes until set
- Let cool slightly, then remove
💡 Tips for best results
- Squeeze water out of spinach → prevents soggy muffins
- Don’t overbake → keeps them soft, not rubbery
- Use silicone molds if sticking is an issue
💪 Why they’re a good choice
- High protein → supports muscle strength
- Low carb → good for blood sugar control
- Portable → easy breakfast or snack
- Customizable → add mushrooms, chicken, or herbs
🥗 Variations
- Add shredded chicken or tuna for extra protein
- Use low-fat cheese if you want fewer calories
- Add chili flakes for a spicy version
🧠 Storage
- Fridge: up to 4 days
- Freezer: up to 2 months
- Reheat: microwave 30–60 seconds
🧾 Bottom line
Spinach & feta egg muffins are a simple, nutritious, and practical meal prep option—especially useful if you want something quick, filling, and healthy.
If you want, I can create:
- A high-protein weekly breakfast plan
- Or a weight-loss version under 100 calories per muffin
