Ingredients
- 10 large eggs
- 2 cups fresh spinach, chopped
- ½ cup crumbled feta cheese
- ⅓ cup milk
- ¼ cup finely chopped onion
- 1 small garlic clove, minced
- 1 tbsp olive oil
- ½ tsp dried oregano
- ¼ tsp black pepper
- ¼ tsp salt — use less if your feta is salty
- ¼ cup diced red bell pepper, optional
- Pinch of red pepper flakes, optional
Instructions
- Preheat the oven to 350°F (175–180°C). Grease a 12-cup muffin pan thoroughly with olive oil or cooking spray.
- Cook the spinach: Heat 1 tbsp olive oil in a skillet over medium heat. Add onion and cook for about 2–3 minutes.
- Add garlic and chopped spinach. Cook for another 1–2 minutes, until the spinach wilts.
- Let the spinach mixture cool slightly. Squeeze out excess liquid—this helps prevent watery egg muffins.
- Prepare the eggs: Whisk eggs, milk, oregano, black pepper, and salt in a large bowl until well combined.
- Stir in the cooked spinach mixture, red pepper if using, and about ¾ of the feta.
- Fill the pan: Divide the mixture evenly between the 12 muffin cups, filling each about ¾ full.
- Sprinkle the remaining feta on top.
- Bake for 18–22 minutes, until the centers are set and no longer wet. For food safety, the egg mixture should reach 160°F (71°C).
- Remove from the oven and let them cool in the pan for 5 minutes, then gently loosen the edges and remove.
Approximate Nutrition
Per 1 egg muffin:
- Calories: 85–100 kcal
- Protein: 6–7 g
- Carbohydrates: 2–3 g
- Fat: 6–7 g
- Fiber: about 1 g
Values are approximate and depend on the cheese, milk, and oil used.
Nut & Allergen Info
- Nuts: No nuts are required in this recipe.
- Contains: eggs and dairy (feta and milk).
- Naturally gluten-free when all packaged ingredients are verified gluten-free.
- If making these for someone with a serious allergy, check packaged ingredients for possible cross-contact.
Storage
Cool the muffins promptly and refrigerate them in a covered container for up to 4 days. They can also be frozen for longer storage.
Q&A
Q: Can I use frozen spinach?
Yes. Thaw it completely and squeeze it very dry before adding.
Q: Can I make them without milk?
Yes. You can leave it out, although the texture may be slightly firmer.
Q: Can I use mozzarella instead of feta?
Yes. Mozzarella will give a milder, creamier flavor.
Q: Can I add mushrooms?
Absolutely. Sauté sliced mushrooms first so excess moisture cooks away.
Q: Can I eat them cold?
Yes, or reheat them until hot throughout.