Spinach and Feta Egg Muffins

Name: Spinach and Feta Egg Muffins
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 8 large eggs; 2 cups baby spinach, roughly chopped; 1/2 cup feta cheese, crumbled; 2 garlic cloves, minced; 2 tsp olive oil; 1/4 cup whole milk; 1/4 tsp kosher salt; 1/4 tsp black pepper, freshly ground; 1/4 tsp red pepper flakes; as needed cooking spray or softened butter (for greasing)

Portable, protein-packed egg muffins loaded with fresh spinach, tangy feta, and a hint of garlic - a make-ahead low-carb breakfast that stores well in the fridge all week.

35 minEasyServes 4150 cal/serving

MediterraneanBreakfastOvenLow CarbVegetarianHigh ProteinHalal-friendlyGluten-FreeNut-FreeLow-SodiumPork-FreeAlcohol-FreeCorn-Free

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Ingredients

8 large eggs
2 cups baby spinach, roughly chopped
1/2 cup feta cheese, crumbled
2 garlic cloves, minced
2 tsp olive oil
1/4 cup whole milk
1/4 tsp kosher salt
1/4 tsp black pepper, freshly ground
1/4 tsp red pepper flakes
as needed cooking spray or softened butter (for greasing)

Instructions

1

Preheat oven to 375°F (190°C). Grease a 12-cup muffin tin well with cooking spray or softened butter (for greasing).
2

Heat 2 tsp olive oil in a small skillet over medium heat. Add 2 minced garlic cloves and cook 30 seconds until fragrant. Add 2 cups roughly chopped baby spinach and saute 1-2 minutes until wilted. Season with a pinch of kosher salt. Remove from heat and let cool slightly.
3

In a large bowl, whisk 8 large eggs with 1/4 cup whole milk, remaining 1/4 tsp kosher salt, 1/4 tsp freshly ground black pepper, and 1/4 tsp red pepper flakes until smooth.
4

Divide the cooked spinach mixture evenly among the greased muffin cups. Pour the egg mixture over the spinach, filling each cup about three-quarters full. Sprinkle 1/2 cup crumbled feta cheese on top.
5

Bake 18-20 minutes until the eggs are fully set and a toothpick inserted in the center comes out clean. The internal temperature should reach 165°F (74°C).
6

Let cool in the pan 2 minutes, then run a knife around each cup and remove. Serve warm or refrigerate up to 5 days.

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Questions

What oven temperature does Spinach and Feta Egg Muffins need?

For Spinach and Feta Egg Muffins, the oven is set to 375 F (about 190 C) in step 1. The longest stretch at that heat is 20 minutes, in step 5. The target internal temperature is 165 F (about 75 C), given in step 5. A probe thermometer removes the guesswork.

What can I use instead of feta in Spinach and Feta Egg Muffins?

The entry for Spinach and Feta Egg Muffins calls for 1/2 cup feta cheese, crumbled. In its place: Crumbled queso fresco or ricotta salata is milder but behaves the same. For dairy-free, crumble firm tofu and marinate it in lemon juice and salt.

Is Spinach and Feta Egg Muffins spicy?

Moderately. The heat in Spinach and Feta Egg Muffins comes from 1/4 tsp red pepper flakes. For a milder plate, halve the red pepper flakes; nothing else in the method changes. For more, add it at the table rather than in the pot, so everyone sets their own level.

Is Spinach and Feta Egg Muffins low-carb?

A serving of Spinach and Feta Egg Muffins carries 3 g of carbohydrate, 1 g of it fiber. Against a strict 20 g keto day that is 15 percent of the budget; against a moderate 100 g low-carb day it is 3 percent.

Does Spinach and Feta Egg Muffins contain eggs?

Yes: 8 large eggs. The full allergen list for this entry is dairy and eggs. Packaged ingredients vary by brand, so check labels if the allergy is serious.

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