Spinach and Feta Egg Muffins (Meal-Prep Breakfast)

Egg muffins are like mini crustless quiches you can bake in a muffin tin. They are protein-rich, low in carbs, freezer-friendly and perfect for busy mornings. Two or three muffins with a piece of fruit make a balanced breakfast.

Spinach and Feta Egg Muffins (Meal-Prep Breakfast)

Fluffy baked egg muffins loaded with spinach, peppers and feta. Make a batch on Sunday and grab two each morning.

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Prep Time 15 minutes mins

Cook Time 22 minutes mins

Cool 5 minutes mins

Total Time 42 minutes mins

Servings: 12 muffins

Course: Breakfast

Ingredients Method Notes

Ingredients

  

• 10 large eggs
• 1/4 cup milk
• 2 cups baby spinach chopped
• 1 red bell pepper finely diced
• 1/4 cup red onion finely diced
• 1/2 cup crumbled feta cheese
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt and black pepper to taste
• Olive oil spray

Method

 

1. Heat the oven to 350°F (175°C). Lightly grease a 12-cup muffin tin or use silicone liners.
2. Divide the spinach, bell pepper, onion and feta evenly among the cups.
3. In a large bowl or jug, whisk the eggs, milk, garlic powder, salt and pepper.
4. Pour the egg mixture over the vegetables, filling each cup about three-quarters full.
5. Bake 20 to 25 minutes, until puffed and set in the center.
6. Cool for 5 minutes, then run a knife around the edges to release.

Notes

Storage: Refrigerate in an airtight container for up to 4 days. Freeze for up to 2 months. Reheat from frozen in the microwave for 60 to 90 seconds.

Make It Your Own: Swap feta for cheddar or goat cheese. Add chopped mushrooms, sun-dried tomatoes, or leftover roasted vegetables. For extra fiber, serve with a slice of whole-grain toast and avocado.