Introduction These Spinach and Feta Egg Muffins are fluffy, savory, and packed with flavor, perfect for breakfast, brunch, or a healthy snack. Inspired by Mediterranean flavors, they are easy to make, meal-prep friendly, and naturally low in carbs while being rich in protein and nutrients.
Ingredients Eggs 8 large fresh eggs Spinach 2 cups fresh spinach finely chopped Feta cheese ¾ cup crumbled Onion 1 small finely diced Garlic 1 clove minced Milk ¼ cup (optional for extra fluffiness) Olive oil or butter for greasing Salt to taste Black pepper to taste Optional additions bell peppers herbs like parsley or dill chili flakes
Instructions Preheat oven to 180°C (350°F) Grease a muffin tin with olive oil or butter In a bowl whisk eggs milk salt and pepper until well combined Add chopped spinach onion garlic and feta cheese Mix gently Pour mixture evenly into muffin cups Bake for 18–22 minutes until set and lightly golden Let cool slightly before removing Serve warm or store for later
Methods Baking method using a muffin tin ensures even cooking and portion control Whisking method incorporates air for fluffy texture Gentle folding preserves spinach freshness
History Egg-based mini bakes trace back to European and Mediterranean cuisines where eggs cheese and greens were commonly combined Feta and spinach are classic Greek ingredients traditionally used in pies like spanakopita This modern muffin version adapts the flavors into a quick convenient form
Benefits High in protein for muscle and energy Rich in iron and vitamins from spinach Calcium from feta Supports weight management Naturally gluten-free Great for meal prep and busy mornings
Formation The mixture forms a custard-like texture when baked Spinach distributes evenly while feta melts slightly creating creamy pockets The muffin shape allows uniform rise and easy serving
Conclusion Spinach and Feta Egg Muffins are a simple nutritious and delicious option that fits many lifestyles From breakfast to snack time they offer comfort flavor and health in every bite
Lovers Loved by breakfast lovers fitness enthusiasts busy parents and Mediterranean food fans Ideal for those who enjoy savory flavors and quick homemade meals
Methods (Serving & Storage) Serve warm with salad or toast Store in refrigerator up to 4 days Freeze up to 2 months Reheat in oven or microwave
Nutrition (per muffin approx.) Calories 110–130 Protein 8–9 g Fat 8 g Carbohydrates 2–3 g Fiber 1 g Calcium Iron Vitamin A
Conclusion with Lovers Whether you love healthy breakfasts Mediterranean tastes or easy make-ahead recipes these Spinach and Feta Egg Muffins are a favorite that never disappoints nutritious flavorful and always satisfying