These savory egg muffins are the perfect on-the-go breakfast or snack—made with wholesome eggs, fresh spinach, and tangy feta cheese. They’re low-carb, gluten-free, keto-friendly, and diabetic-approved. Ideal for meal prep or when you want a clean, filling start to your day!
💛 Why You’ll Love This Recipe
✔ High-Protein & Low-Carb – Keeps you full and supports blood sugar balance
✔ Meal Prep Friendly – Make ahead and store all week
✔ Easy to Customize – Add your favorite veggies or spices
✔ Naturally Gluten-Free & Keto
📌 Ingredients (Makes 6 Muffins)
- 6 large eggs 🥚
- 1 cup fresh spinach, chopped 🥬
- ½ cup crumbled feta cheese 🧀
- ¼ cup milk (or unsweetened almond milk for dairy-free option)
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp garlic powder (optional)
- ¼ tsp red pepper flakes (optional – for a kick)
- Olive oil spray, for greasing
💡 Optional Add-ins: chopped mushrooms, tomatoes, onions, or herbs like parsley or dill.
🍽 Instructions
🔥 Step 1: Preheat & Prep
1️⃣ Preheat oven to 350°F (175°C).
2️⃣ Lightly spray a 6-cup muffin tin with olive oil or nonstick spray.
🥣 Step 2: Make the Egg Mixture
1️⃣ In a mixing bowl, whisk the eggs until fluffy.
2️⃣ Add in milk, salt, pepper, garlic powder, and red pepper flakes (if using).
3️⃣ Stir in the chopped spinach and crumbled feta.
💡 Don’t overmix—gently fold to keep it airy.
🧁 Step 3: Fill the Muffin Tins
1️⃣ Evenly pour the mixture into the greased muffin cups (about ¾ full).
2️⃣ Sprinkle a little extra feta on top for flavor and color.
⏲️ Step 4: Bake
1️⃣ Bake in the preheated oven for 20–25 minutes, or until the centers are set and tops are lightly golden.
2️⃣ Let cool in the pan for 5 minutes before removing.
💡 Use a knife to gently release the edges if needed.
🍴 Step 5: Serve or Store
✅ Enjoy warm, or cool completely and store in the fridge for up to 5 days.
✅ Reheat in microwave for 30–45 seconds.
✅ Can be frozen for up to 2 months!
🕰️ Nutrition Info (Per Muffin)
- Calories: ~120 kcal
- Protein: 9g
- Carbs: 1–2g
- Fats: 8g
- Fiber: ~0.5g