These Spinach and Feta Egg Muffins are a perfect blend of healthy greens, creamy feta, and fluffy eggs. Ideal for breakfast, brunch, or even a quick snack, they are protein-packed, easy to make, and highly customizable. With fresh spinach providing essential vitamins and minerals and feta cheese adding a tangy, salty flavor, these muffins are not only nutritious but also irresistibly tasty. Bake a batch and enjoy a convenient, grab-and-go meal throughout the week.

Ingredients:

• 6 large eggs
• 1/4 cup milk (any kind: dairy or plant-based)
• 1 cup fresh spinach, finely chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup red bell pepper, finely diced (optional for extra color and sweetness)
• 1/4 cup onion, finely diced
• 1 clove garlic, minced
• 1/2 teaspoon salt (adjust to taste)
• 1/4 teaspoon black pepper
• 1/4 teaspoon paprika (optional for a smoky flavor)
• 1 tablespoon olive oil or cooking spray (for greasing the muffin tin)

Instructions:

1. Preheat the oven: Preheat your oven to 180°C (350°F) and lightly grease a 6- or 12-cup muffin tin with olive oil or non-stick cooking spray.
2. Prepare the vegetables: Wash and finely chop the fresh spinach. Dice the red bell pepper and onion, and mince the garlic. You can lightly sauté the onions, garlic, and bell pepper in a small pan for 2–3 minutes to soften and enhance their flavor, though this step is optional.
3. Whisk the eggs: In a medium bowl, crack all six eggs. Add the milk, salt, black pepper, and paprika. Whisk vigorously until the mixture is smooth and slightly frothy. This ensures your muffins will be fluffy.
4. Combine ingredients: Gently fold the chopped spinach, crumbled feta, and sautéed vegetables (if using) into the egg mixture. Stir just enough to distribute the ingredients evenly without overmixing.
5. Fill the muffin tin: Pour the egg mixture into the prepared muffin cups, filling each about 3/4 full. Avoid overfilling, as the muffins will expand as they bake.
6. Bake: Place the muffin tin in the preheated oven and bake for 18–22 minutes, or until the muffins are fully set and lightly golden on top. A toothpick inserted into the center should come out clean.
7. Cool and serve: Allow the muffins to cool for 5 minutes in the tin before removing them. Serve warm for breakfast or store in an airtight container in the refrigerator for up to 4 days. They can also be frozen for up to 2 months and reheated in the microwave or oven.

Tips:

• For extra flavor, add herbs such as parsley, dill, or chives.
• Swap feta with goat cheese or cheddar for a different taste profile.
• Make these muffins more filling by adding cooked quinoa, mushrooms, or diced cooked chicken.
• Ensure muffins are not overbaked to keep them soft and moist.
• Perfect for meal prep: bake a batch on Sunday, and you have ready-to-eat breakfast for the week.

Nutrition (per muffin, approx.):

• Calories: 120–140 kcal
• Protein: 8–10 g
• Carbohydrates: 2–3 g
• Fat: 8–10 g
• Fiber: 0.5–1 g
• Sugar: 1 g
• Sodium: 220–250 mg