Description
Savory spinach, feta, and sun-dried tomato egg muffins are protein-packed breakfast bites filled with tangy tomatoes, salty feta, and vibrant spinach. They’re easy to make, great for meal prep, and perfect for on-the-go mornings.
Ingredients
- 8 large eggs
- 1/4 cup milk or cream
- 1 cup fresh spinach, chopped (or 1/2 cup thawed frozen spinach, squeezed dry)
- 1/3 cup sun-dried tomatoes, chopped (oil-packed or rehydrated dried)
- 1/2 cup feta cheese, crumbled
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 teaspoon olive oil (if sautéing spinach)
- Optional: 1/4 teaspoon onion powder, garlic powder, or red pepper flakes
Instructions
- Preheat oven to 350°F (175°C) and grease a muffin tin or line with silicone baking cups.
- If using fresh spinach, sauté in olive oil until wilted, then let cool slightly.
- In a large bowl, whisk together eggs, milk or cream, salt, pepper, and any optional seasonings.
- Fold in chopped spinach, sun-dried tomatoes, and crumbled feta cheese.
- Pour the mixture evenly into 10–12 muffin cups, filling each about 3/4 full.
- Bake for 18–22 minutes, until the muffins are puffed and set in the center.
- Let cool for a few minutes before removing from the muffin tin. Serve warm or store for later.
Notes
- Add cooked sausage, or chopped vegetables like bell peppers or mushrooms for variety.
- Use silicone muffin liners or nonstick spray to prevent sticking.
- Skip the feta or use plant-based cheese for a dairy-free option.
- Freeze cooled muffins individually for up to 2 months and reheat as needed.
- Serve warm or cold—both are delicious!
Nutrition
- Serving Size: 1 egg muffin
- Calories: 90
- Sugar: 1g
- Sodium: 180mg
- Fat: 6g
- Saturated Fat: 2.5g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 6g
- Cholesterol: 125mg
