Spinach & Feta Egg Muffins

These savory, protein-packed egg muffins are perfect for busy mornings. They are low-carb, gluten-free, and can be customized with your favorite vegetables or proteins.

Prep time: 10 mins | Cook time: 20 mins | Yields: 12 muffins

Ingredients

Eggs: 8 large eggs
Spinach: 2 cups fresh baby spinach, chopped
Feta Cheese: $1/2$ cup crumbled feta
Milk: $1/4$ cup (whole or 2% preferred)
Garlic: 1 clove, minced (or $1/2$ tsp garlic powder)
Onion: $1/4$ cup finely diced red onion or green onions
Seasoning: $1/2$ tsp salt, $1/4$ tsp black pepper, $1/4$ tsp dried oregano
Cooking Spray: Olive oil or avocado oil spray

Instructions

Preheat and Prep: Preheat your oven to $350^\circ\text{F}$ ($175^\circ\text{C}$). Lightly grease a standard 12-cup muffin tin with non-stick cooking spray.
Sauté (Optional but recommended): In a small skillet over medium heat, sauté the onions and spinach for 2-3 minutes until the spinach is wilted and excess moisture has evaporated. This prevents the muffins from becoming watery.
Whisk the Base: In a large mixing bowl, whisk together the eggs, milk, minced garlic, salt, pepper, and oregano until well combined and slightly frothy.
Assemble: Divide the sautéed spinach and onion mixture evenly among the 12 muffin cups. Sprinkle the crumbled feta cheese over the top of the vegetables.
Pour: Carefully pour the egg mixture into each cup, filling them about $3/4$ of the way full. (Leave a little room, as they will puff up like soufflés in the oven).
Bake: Bake for 20-22 minutes, or until the centers are set and the tops are lightly golden brown.
Cool and Serve: Let the muffins cool in the pan for 5 minutes before using a plastic knife or spatula to gently pop them out.

Storage & Reheating

Fridge: Store in an airtight container for up to 4 days.
Freezer: Wrap individually in plastic wrap and store in a freezer bag for up to 2 months.
Reheating: Microwave for 30-45 seconds (from fridge) or 60-90 seconds (from frozen).