Tired of the morning scramble? You know, the one where you grab a granola bar that tastes like cardboard while searching for matching socks. I’ve been there.
For years, I looked for a breakfast that was quick, healthy, and didn’t leave me hungry by 10 a.m.
These Spinach and Feta Egg Muffins are the answer. They are a simple, make-ahead meal that saves my mornings. Let’s get cooking.
What You’ll Need
Here are the simple things you need to make these awesome egg muffins. Nothing fancy, just good stuff.
- 12 large eggs
- 1/4 cup milk (any kind works)
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 5 ounces fresh spinach
- 1/2 cup crumbled feta cheese
- 1 tablespoon olive oil
- Cooking spray or butter for the muffin tin
Tools for the Job
You don’t need a pro kitchen for this. Just a few basic items will do the trick.
- 12-cup muffin tin
- Large mixing bowl
- Whisk
- Skillet
- Spatula
Step-by-Step Instructions
Follow these easy steps. You can’t mess this up.
Step 1: Get your oven ready. Set it to 375°F (190°C). Grease your muffin tin really well with cooking spray or butter. Don’t skip this part!
Step 2: Heat the olive oil in a skillet over medium heat. Add the fresh spinach and cook it down until it’s wilted. This only takes a few minutes.
Step 3: Take the spinach off the heat. Once it’s cool enough to touch, squeeze out all the extra water. I mean all of it. This is super important to avoid soggy muffins.
Step 4: In your large bowl, crack all 12 eggs. Add the milk, oregano, salt, and pepper.
Step 5: Whisk everything together until it’s smooth and a little frothy.
Step 6: Divide your squeezed spinach and crumbled feta cheese evenly among the 12 muffin cups.
Step 7: Carefully pour the egg mixture over the spinach and feta in each cup. Fill them about three-quarters full so they don’t overflow.
Step 8: Bake for 15-20 minutes. They’re done when the centers are set and don’t jiggle.
Step 9: Let the muffins cool in the tin for a few minutes. Then, run a knife around the edges and gently lift them out.
Pro Tips from My Kitchen
I’ve made a thousand of these. Here are a few tricks I’ve learned.
- Squeeze That Spinach: I said it before, and I’ll say it again. Water is the enemy of good egg muffins. Use your hands or a cheesecloth to squeeze every last drop out of the cooked spinach.
- Grease Generously: Eggs love to stick. Even if you have a non-stick pan, give it a good spray. Silicone muffin liners are also a fantastic option and make cleanup a breeze.
- Don’t Overbake: Pull them out of the oven as soon as the center is firm. They’ll continue to cook a little in the hot pan. Overbaking makes them rubbery.
Substitutions and Variations
Feel free to mix things up. This recipe is very flexible. Use what you have in the fridge.
| Ingredient | Swap With | Notes |
|---|---|---|
| Spinach | Kale, Bell Peppers | Chop them small. |
| Feta Cheese | Goat, Cheddar, Swiss | Shredded works best. |
| Milk | Heavy Cream, Almond Milk | For richer or dairy-free. |
You can also add other things to make them your own.
| Add-In Ideas |
|---|
| Cooked Bacon |
| Diced Ham |
| Sautéed Onions |
| Chopped Mushrooms |
| Sun-dried Tomatoes |
Healthy Swaps and Nutrition
These are already pretty healthy. But you can adjust them for different diets.
A single egg muffin has roughly:
| Nutrient | Amount |
|---|---|
| Calories | 95-110 |
| Protein | 9g |
| Fat | 7g |
| Carbs | 2g |
- For Keto: Use heavy cream instead of milk to add more healthy fats.
- For Dairy-Free: Use unsweetened almond milk and a dairy-free feta alternative.
- For More Veggies: Add finely chopped broccoli, zucchini, or bell peppers. Just be sure to cook them first to remove extra water.
What to Serve Them With
These are great on their own, but they also play well with others.
- A side of fresh fruit or berries.
- A slice of avocado toast.
- A simple green salad for a light lunch.
Make-Ahead and Storage Tips
The best part about these muffins is making them ahead of time.
Cook a batch on Sunday to have breakfast ready for the week.
Fridge Storage: Let them cool completely. Store them in an airtight container in the refrigerator for up to 4 days.
Freezer Storage: To freeze, wrap each cooled muffin in plastic wrap. Then place them all in a freezer-safe bag. They will last for up to 3 months.
Reheating: Pop a muffin in the microwave for 30-45 seconds. Or, for a better texture, heat them in a toaster oven for a few minutes until warm.
Frequently Asked Questions
Q1. Why did my egg muffins turn out watery or spongy?
Ans: You probably didn’t squeeze enough water out of the spinach. Any vegetable with high water content needs to be cooked and drained well before being added to eggs.
Q2. Can I use just egg whites?
Ans: Yes, you can. You’ll need about 2 cups of egg whites. The texture will be a bit firmer and less rich, but they will still be good.
Q3. My muffins deflated after I took them out of the oven. Is that normal?
Ans: Yes, a little bit of deflation is totally normal. They puff up from the steam while baking. As they cool, some of that air escapes. Don’t worry about it.
Wrapping Up
See? A healthy, delicious breakfast doesn’t have to be complicated.
These Spinach and Feta Egg Muffins are a simple solution to busy mornings. They are packed with protein and flavor to keep you going.
Give them a try this week. Let me know how they turn out in the comments below. I’d love to hear about your own variations
