Ingredients
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8 large eggs
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2 cups fresh spinach, chopped
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½ cup crumbled feta cheese
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¼ cup milk
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¼ small onion, finely chopped (optional)
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2 garlic cloves, minced
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2 teaspoons olive oil
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¼ teaspoon black pepper
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¼ teaspoon salt, or to taste
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¼ teaspoon red pepper flakes (optional)
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Cooking spray or oil for greasing the muffin pan
Instructions
1. Preheat the oven: Heat to 350°F (175°C). Grease a 12-cup muffin pan with cooking spray or oil.
2. Cook the spinach: Heat olive oil in a skillet. Add the onion and garlic, if using, and cook for 1–2 minutes. Add spinach and cook for another 2–3 minutes until wilted. Drain excess liquid and allow it to cool slightly.
3. Prepare the egg mixture: Crack the eggs into a large bowl. Add milk, black pepper, salt, and red pepper flakes. Whisk until well combined.
4. Add spinach and feta: Divide the cooked spinach among the muffin cups. Sprinkle feta cheese over the spinach, then pour the egg mixture into each cup until about three-quarters full.
5. Bake: Bake for 18–25 minutes, until the centers are fully set and the tops are lightly golden. The eggs should reach an internal temperature of 165°F (74°C).
6. Cool and serve: Let the muffins rest for 5 minutes. Carefully remove them from the pan and serve warm.
Nutrition Information
Estimated per muffin, based on 12 muffins.
| Nutrient | Amount |
|---|---|
| Calories | 90–115 kcal |
| Protein | 6–8 g |
| Carbohydrates | 2–3 g |
| Total Fat | 6–8 g |
| Saturated Fat | 2–3 g |
| Fiber | 0.5–1 g |
| Sugar | 1–2 g |
| Sodium | 180–300 mg |
Nutrition values are approximate and vary by ingredient brand and portion size.
Nut and Allergen Information
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Peanuts: Not included in the basic recipe.
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Tree nuts: Not included in the basic recipe.
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Dairy: Contains feta cheese and milk.
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Eggs: Contains eggs.
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Gluten: No gluten-containing ingredients in the basic recipe.
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Soy: Not intentionally included, but check packaged ingredients and cooking spray.
Allergy warning: If serving someone with a serious allergy, check all labels and cross-contact warnings.
Q/S — Questions & Tips
Q: Can I use frozen spinach? Yes. Thaw it completely and squeeze out excess water before cooking.
Q: Can I replace feta cheese? Yes. Use cheddar, mozzarella, or your favorite cheese.
Q: Why do egg muffins become watery? Spinach releases moisture. Cook it first and drain it well before adding it to the eggs.
Q: How do I store leftovers? Refrigerate in an airtight container for up to 3–4 days. Reheat until hot throughout.
Q: Can I freeze them? Yes. Cool completely, freeze in a sealed container, and thaw before reheating.
Q: What can I serve with them? Serve with whole-wheat toast, fresh fruit, cucumber salad, or roasted potatoes.
Chef’s tip: For muffins like the ones in your photo, distribute the spinach and feta evenly, avoid overfilling the cups, and bake until the edges are golden.