Our Go-To Healthy Spinach and Feta Egg Muffins Recipe

Are you on the lookout for a breakfast that can set you up for the day with wonderful flavour and sustained energy, but without taking up all your precious morning minutes? We know the feeling: you’re rushing out the door, grabbing a subpar snack, and telling yourself that tomorrow you’ll make a healthier choice. Well, that tomorrow has arrived! We have the ideal solution to revolutionise your morning mealtime: our straightforward and incredibly tasty Healthy Spinach and Feta Egg Muffins Recipe. These delightful little bites are brimming with protein, packed with nutritious greens, and bursting with the savoury tang of feta cheese. They are the perfect answer for hectic mornings, healthy eating aspirations, and the age-old question, “What should I have for breakfast?”.

We’ve developed this recipe to be as simple as possible, making sure that anyone can create a batch without any fuss. Whether you’re a confident cook or just beginning your adventures in the kitchen, you’ll find these egg muffins are a joy to prepare. They’re more than just a breakfast item; they also serve as a versatile snack, a light lunch, and a fantastic time-saver for anyone who values both their health and their time. Let’s get started!

Why You’ll Adore This Recipe

• Ideal for Meal Prep: We find it incredibly useful to make a large batch on a Sunday afternoon. This prepares us for a week of stress-free, wholesome breakfasts that are ready to grab whenever we are. It’s a genuine time-saver!
• Wonderfully Nutritious: Filled with protein from eggs, essential vitamins from spinach, and calcium from feta, these muffins are a nutritional powerhouse designed to fuel your day effectively.
• Endlessly Customisable: Consider this recipe your perfect blank canvas. We really encourage you to experiment! Try adding different vegetables, other types of cheese, or even some lean protein to truly make them your own.
• Low-Carb and Keto-Friendly: Containing very few carbohydrates, these muffins are a superb option for anyone following a low-carb or ketogenic diet, all without compromising on delicious flavour.
• Convenient for On-the-Go: These are the very definition of a portable breakfast. They are neat, mess-free, and simple to eat while you’re on the move, be it during your commute or on your way to the gym.

Ingredients

• 10 large free-range eggs
• 150g fresh spinach
• 150g feta cheese, crumbled
• 60ml milk (dairy or unsweetened almond milk work well)
• 1 small red onion, finely chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1/2 tsp dried oregano
• 1/4 tsp black pepper, freshly ground
• A pinch of salt (be mindful as feta is salty)

Step-by-Step Instructions for Flawless Egg Muffins

We have organised this recipe into three easy-to-follow stages, ensuring you achieve fluffy and flavour-packed egg muffins every time. Just follow along with our guide!

1. Preparing the Tin and Vegetables

1. Preheat and Prep: To begin, preheat your oven to 180°C (160°C Fan / Gas Mark 4). Liberally grease a 12-cup muffin tin with oil or butter. We have found that silicone muffin liners are also brilliant for preventing them from sticking.
2. Sauté the Vegetables: In a medium-sized frying pan, heat the olive oil over a medium heat. Add the finely chopped red onion and let it cook for 3-4 minutes, until it starts to soften. Next, add the minced garlic and cook for one more minute until it becomes aromatic.
3. Wilt the Spinach: Add the fresh spinach into the pan. It may seem like a lot at first, but it will shrink down considerably! Cook for 2-3 minutes, stirring now and then, until all the spinach has wilted. Take the pan off the heat and allow it to cool for a bit. It is vital to drain any excess moisture from the spinach mixture to prevent soggy muffins.

2. Creating the Egg Mixture

1. Whisk the Eggs: In a large mixing bowl or a jug, crack all 10 eggs. Pour in the milk and add the dried oregano, black pepper, and a tiny pinch of salt.
2. Combine Well: Whisk all the ingredients together until the yolks and whites are completely blended and the mixture appears slightly foamy. Using a jug is especially handy as it helps you pour the mixture into the muffin tin with less mess!

3. Assembling and Baking Your Healthy Egg Cups

1. Fill the Muffin Cups: This is the enjoyable part! Distribute the cooled spinach and onion mixture evenly among the 12 prepared muffin cups. Then, sprinkle the crumbled feta cheese over the spinach in each cup.
2. Pour in the Egg Mixture: Gently pour the whisked egg mixture over the fillings, filling each cup to about three-quarters full. Remember not to overfill, as they will expand while baking in the oven.
3. Bake Until Golden: Place the muffin tin into your preheated oven and bake for 18-22 minutes. Your healthy egg cups are ready when they have puffed up, turned a lovely golden brown, and feel firm when gently pressed. You can also check by inserting a skewer into the centre of a muffin; it should come out clean.
4. Cool and Enjoy: Let the egg muffins cool in the tin for a few moments before running a knife around the edges to loosen them. They can be enjoyed warm immediately or left to cool completely before storing.

Top Tips and Creative Variations

We’re keen for you to have the very best results with this recipe. Here are some of our most-loved tips and inventive twists.

How to Stop Egg Muffins from Sticking

There’s little more frustrating than a perfect muffin getting stuck to the tin! The secret lies in good preparation. Use a non-stick metal tin and grease it generously with oil or butter. For a method that never fails, we strongly suggest using a silicone muffin tin or individual silicone liners—the muffins will slide out effortlessly every single time.

Fun Variations to Experiment With

• Include More Vegetables: Diced bell peppers, mushrooms, courgettes, or sun-dried tomatoes are all wonderful additions. Just remember to sauté any vegetables with a high water content beforehand.
• Change the Cheese: While we are partial to feta, a sharp cheddar, creamy goat cheese, or a sprinkle of grated Parmesan would also taste superb.
• Increase the Protein: For an even more substantial muffin, consider adding some cooked and chopped bacon, chorizo, or shredded chicken.
• Herb Infusion: Fresh herbs such as parsley, chives, or dill can impart a delightful freshness. Simply stir them into the egg mixture before pouring. For a light and satisfying lunch, we love pairing two of these muffins with a simple Classic House Salad with Red Wine Vinaigrette.

Creating the Ultimate Low Carb Egg Muffins

This recipe is already well-suited for a low-carb diet. To transform these into the best low carb egg muffins for a keto lifestyle, you can simply substitute the milk with double cream and opt for full-fat feta cheese. This adjustment will boost the fat content while keeping the carbohydrates minimal, making them perfectly satisfying and keto-compliant.

Storage and Reheating Advice

One of the greatest features of these egg muffins is how wonderfully they keep. They are a true meal prep breakfast champion!

• In the Fridge: After they have cooled down completely, you can store the muffins in an airtight container in the refrigerator for up to 4 days.
• In the Freezer: For longer-term storage, they freeze exceptionally well. We suggest wrapping each muffin individually in cling film and then placing them all in a freezer-safe bag or container. They will keep for up to 3 months.
• Reheating: To reheat from the fridge, simply microwave for 20-30 seconds. If reheating from frozen, microwave for 60-90 seconds. For a slightly crispier finish, you could also reheat them in an oven or air fryer at 175°C for a few minutes until they are warmed all the way through.

Nutritional Benefits: Not Just a Delicious Breakfast

We really appreciate that this recipe is not only convenient but also exceptionally good for you. Each muffin is a small yet potent package of nutrition. Eggs deliver high-quality protein and vital nutrients like Vitamin D and Choline. Spinach, as noted by health bodies like the NHS, is packed with iron, vitamin K, and antioxidants. The feta contributes a welcome boost of calcium for bone health. All these components come together to create an ideal portable breakfast that provides sustained energy and helps you steer clear of that mid-morning energy dip.

FAQ

Your New Favourite Breakfast Is Ready

And there you have it—a straightforward, adaptable, and wonderfully satisfying Healthy Spinach and Feta Egg Muffins Recipe that we’re confident will become a regular feature in your kitchen. It just goes to show that a nutritious breakfast doesn’t need to be complex or time-intensive. These muffins offer the perfect opportunity to take charge of your mornings and fuel your body with wholesome, delicious ingredients.

We are so excited for you to try this recipe! Give it a go this week and discover how it can transform your morning routine. Please let us know how they turned out in the comments below—we always enjoy hearing about your own creative takes! And if you’re in the mood for another simple and rewarding baking adventure, why not give our classic Banana Bread Recipe a try for the perfect afternoon treat?

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Prep: 10 mins
Cook: 20 mins
Serves: 4

Ingredients

• 10 large free-range eggs
• 150g fresh spinach
• 150g feta cheese, crumbled
• 60ml milk
• 1 small red onion, finely chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1/2 tsp dried oregano
• 1/4 tsp black pepper, freshly ground
• Pinch of salt

Instructions

1. Preheat oven to 180°C (160°C Fan / Gas Mark 4) and grease a 12-cup muffin tin.
2. Heat olive oil in a pan over medium heat. Sauté the chopped red onion for 3-4 minutes until softened, then add minced garlic and cook for one more minute until fragrant.
3. Add the fresh spinach and cook for 2-3 minutes until completely wilted. Remove from heat, allow to cool slightly, and drain any excess liquid to prevent soggy muffins.
4. In a large bowl or jug, whisk together the eggs, milk, dried oregano, black pepper, and salt until fully combined and slightly foamy.
5. Evenly distribute the cooled spinach and onion mixture among the 12 muffin cups. Sprinkle the crumbled feta cheese over the top.
6. Carefully pour the egg mixture over the fillings, filling each cup about three-quarters full.
7. Bake for 18-22 minutes, or until the muffins are puffed up, golden brown, and a skewer inserted into the center comes out clean.
8. Allow the muffins to cool in the tin for a few minutes before removing. Serve warm or let cool completely for storage.

Nutrition (per serving): Calories: 353, Carbs: 8 g, Protein: 24 g, Fat: 26 g