Spinach & Feta Egg Muffins
โฑ๏ธ Time: 30 minutes
๐ฝ๏ธ Yield: 10โ12 muffins
๐ฅ Healthy, low-carb, high-protein
๐งพ Ingredients
- 6 large eggs
- 60 ml (ยผ cup) milk (optional, for fluffier texture)
- 100 g fresh spinach (or ~70 g frozen, thawed & squeezed dry)
- 75โ100 g feta cheese (crumbled)
- 1 small onion or 2 spring onions (finely chopped)
- 1 garlic clove (minced)
- 1 tbsp olive oil
- Salt & black pepper (go light on saltโfeta is salty)
- Optional:
- Cherry tomatoes (halved)
- Bell peppers (diced)
- Chili flakes (for heat)
๐ฉโ๐ณ Step-by-Step Instructions
1. Preheat & prepare tray
- Preheat oven to 180ยฐC (350ยฐF)
- Grease a muffin tin well or use silicone liners (prevents sticking)
2. Cook the vegetables
- Heat olive oil in a pan over medium heat
- Add onion โ cook 2โ3 minutes until soft
- Add garlic โ cook 30 seconds
- Add spinach โ cook until wilted (or just heat through if using frozen)
- Remove from heat and let cool slightly
๐ Important: Excess moisture = soggy muffins, so cook off water fully
3. Make egg mixture
- In a bowl, whisk:
- Eggs
- Milk
- Black pepper
- Add a small pinch of salt (optional)
4. Combine filling
- Stir cooled spinach mixture into eggs
- Add crumbled feta
- Mix gently
5. Fill muffin tray
- Pour mixture evenly into muffin cups (about ยพ full)
- Add optional toppings (tomatoes, peppers, chili flakes)
6. Bake
- Bake for 18โ22 minutes
- Muffins should be:
- Set in the center
- Lightly golden on top
7. Cool & remove
- Let cool 5โ10 minutes before removing
- Run a knife around edges if needed
๐ฝ๏ธ Serving Ideas
- Eat warm or cold
- Pair with:
- Wholegrain toast
- Avocado slices
- Yogurt or fruit
๐ก Pro Tips (Important!)
- โ๏ธ Donโt overbake โ they get rubbery
- โ๏ธ Use silicone molds โ easiest release
- โ๏ธ Drain spinach well โ best texture
- โ๏ธ Reheat gently (microwave 20โ30 sec)
๐ฅ Nutrition (Approx. per muffin)
- Calories: ~90โ110
- Protein: ~6โ8 g
- Low carbs & keto-friendly
๐ Variations
- ๐ฅ Add cooked chicken or turkey for extra protein
- ๐ถ๏ธ Add jalapeรฑos for spice
- ๐ง Swap feta for cheddar or goat cheese
- ๐ฅฆ Add mushrooms or broccoli
โ๏ธ Storage
- Fridge: up to 4 days (airtight container)
- Freezer: up to 2 months
- Reheat: microwave or oven
