Quick & Healthy Egg Muffins with Spinach and Feta

These Quick Healthy Egg Muffins with Spinach and Feta—also known as mini frittatas or egg cups—are a wholesome, protein-packed breakfast option that’s easy to prep and ideal for busy mornings. Loaded with fresh spinach and tangy feta cheese, each muffin delivers big flavor in a compact, low-calorie bite. They’re perfect for meal prepping and work well as a grab-and-go breakfast, snack, or light lunch.

🥘 Ingredients (Makes approx. 12 muffins)

• 12 large eggs

• 2 cups roughly chopped fresh spinach

• 100 g crumbled feta cheese (about ½ cup)

• ¼ teaspoon sea salt

• ⅛ teaspoon black pepper

• Butter or olive oil (for greasing the muffin tin)
  
  

Optional Add-ins:

• Garlic powder

• Onion powder

• Fresh or dried herbs (parsley, dill, basil)

• Diced bell peppers, tomatoes, or mushrooms

• Grated cheddar, mozzarella, or goat cheese instead of feta

👩‍🍳 Instructions

1. Preheat oven to 350°F (175°C). Grease a 12-cup muffin tin with butter or oil.

2. Whisk eggs in a large mixing bowl until fully combined. Season with salt and pepper.

3. Add spinach to the eggs and mix well.

4. Fill muffin cups about halfway with the egg and spinach mixture.

5. Top each muffin with a sprinkle of crumbled feta cheese.

6. Bake in the preheated oven for 18–20 minutes, or until muffins are puffed and the centers are set.

7. Cool slightly before removing from the pan.

8. Store in the fridge for up to 5 days in an airtight container, or freeze individually and reheat as needed.
   
   

🍽️ Serving Suggestions

• Serve warm as-is or with hot sauce or salsa.

• Pair with whole grain toast, avocado slices, or fresh fruit.

• Use as the filling for a breakfast sandwich with an English muffin.

• Serve alongside a leafy salad for a quick and balanced lunch.

⚖️ Nutritional Information (Per Muffin – Approximate)

• Calories: ~100 kcal

• Protein: ~7 g

• Carbohydrates: ~1 g

• Fat: Moderate (from eggs and feta)

• Cholesterol: Moderate to high (due to eggs)

• Fiber: Low

• Vitamins & Minerals: Rich in Vitamin A, calcium, and iron from spinach and feta