Spinach Feta Egg Muffins
Servings
12 egg muffins
Prep time: 15 minutes
Cook time: 20–25 minutes
Total time: ~40 minutes
Ingredients
Egg base
- 10 large eggs
- ¼ cup milk (whole, 2%, or unsweetened almond milk)
- ½ tsp salt (or to taste)
- ½ tsp black pepper
- ½ tsp garlic powder
- ½ tsp onion powder
- ¼ tsp paprika or smoked paprika (optional)
Fillings
- 1½ cups fresh spinach, finely chopped
(or ¾ cup frozen spinach, thawed and squeezed dry) - ¾ cup crumbled feta cheese
- 2 tbsp green onions or chives, finely sliced (optional)
Optional add-ins (choose any)
- ¼ cup diced red bell pepper
- ¼ cup cooked mushrooms, chopped
- ¼ cup cooked turkey bacon or sausage, crumbled
- 1 tbsp fresh dill or parsley, chopped
- Pinch of red pepper flakes
For the pan
- Nonstick cooking spray or olive oil
Instructions
1. Preheat and prep
- Preheat oven to 375°F (190°C).
- Grease a 12-cup muffin tin very well (or use silicone liners).
2. Prepare the fillings
- If using fresh spinach, finely chop it.
- If using frozen spinach, thaw completely and squeeze out all excess moisture.
- Evenly divide spinach, feta, and any add-ins among the muffin cups.
3. Make the egg mixture
In a large bowl, whisk together:
- Eggs
- Milk
- Salt
- Black pepper
- Garlic powder
- Onion powder
- Paprika
Whisk until fully combined and slightly frothy.
4. Fill the muffin cups
- Carefully pour the egg mixture into each muffin cup, filling about ¾ full.
- Gently stir each cup with a fork to distribute fillings evenly.
5. Bake
- Bake for 20–25 minutes, until:
- Centers are set
- Tops are slightly golden
- A knife inserted in the center comes out clean
6. Cool and serve
- Let muffins cool in the pan for 5 minutes.
- Run a knife around edges and remove.
- Serve warm or at room temperature.
Storage & Meal Prep
Refrigerator
- Store in an airtight container for 4–5 days.
Freezer
- Let muffins cool completely.
- Freeze in a single layer, then transfer to freezer bags.
- Keeps for up to 3 months.
Reheating
- Microwave: 30–45 seconds (from fridge)
- Microwave (frozen): 60–90 seconds
- Oven: 350°F (175°C) for 8–10 minutes
Tips for Perfect Egg Muffins
- Grease well: Eggs stick easily.
- Don’t overbake: Overcooked eggs become rubbery.
- Moisture control: Always squeeze spinach dry.
- Extra fluffy: Add 1 extra egg white.
Flavor Variations
- Mediterranean: Add olives, sun-dried tomatoes, oregano
- Low-carb: Skip milk, add 1 tbsp cream
- Dairy-free: Omit feta, add sautéed veggies
- Spicy: Add chili oil or jalapeños