Introduction
Egg muffins with spinach and feta are a delicious and nutritious breakfast option that can be enjoyed any time of day. They are easy to make and can be customized with your favorite ingredients. Not only are they a great way to start your day, but they are also a great snack or light meal. They are packed with protein, fiber, and healthy fats, making them a great choice for those looking to maintain a healthy diet. Plus, they are a great way to use up any leftover spinach or feta you may have in your fridge. So, if you’re looking for a tasty and nutritious breakfast option, look no further than egg muffins with spinach and feta.
Egg Muffins with Spinach and Feta — Eat This Not That
Egg muffins are a great way to start your day with a healthy and delicious breakfast. These egg muffins with spinach and feta are packed with protein and flavor, and are sure to keep you full until lunchtime. Plus, they’re easy to make and can be prepped ahead of time for a quick and easy breakfast.
Ingredients:
- 6 large eggs
- 1/2 cup feta cheese, crumbled
- 1/2 cup spinach, chopped
- 1/4 cup red onion, diced
- 1/4 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
- 1/4 cup olive oil
Instructions:
- Preheat oven to 350°F.
- In a medium bowl, whisk together eggs, feta, spinach, red onion, garlic powder, black pepper, and salt.
- Grease a 12-cup muffin tin with olive oil.
- Divide egg mixture evenly among muffin cups.
- Bake for 20-25 minutes, or until eggs are set.
- Let cool for 5 minutes before serving.
These egg muffins with spinach and feta are a great way to start your day with a healthy and delicious breakfast. They’re packed with protein and flavor, and are sure to keep you full until lunchtime. Plus, they’re easy to make and can be prepped ahead of time for a quick and easy breakfast.
This recipe is excerpted from Diabetes Create Your Plate Meal Prep Cookbook by Toby Amidor, MS, RD, CDN, FAND. Photographs by Alison Lima. Used with permission of Robert Rose Books. All rights reserved.
Eggs are a perfect protein because they contain all the essential amino acids needed for growth and your body’s maintenance. But don’t forget to eat the yolk! There is as much protein in an egg yolk as there is in the egg white. Each serving of two egg muffins contains a whole egg, which means you’ll reap its full benefits.
You’ll Need
- 2 tsp (10 mL) olive oil
- 1 small onion, chopped
- 3 cups (750 mL) baby spinach
- 6 large eggs
- 6 large egg whites
- 3⁄4 cup (175 mL) nonfat milk
- 1 ⁄2 tsp (2 mL) salt
- 1 ⁄4 tsp (1 mL) ground black pepper
- 1 ⁄2 cup (125 mL) crumbled feta cheese
How to Make It
- Preheat the oven to 350°F (180°C)
- Coat a 12-cup muffin pan with cooking spray
- In a medium skillet over medium heat, heat the olive oil. When the oil is shimmering, add the onion and cook until softened, about 2 minutes. Add the spinach and cook until wilted, an additional 2 minutes. Remove the skillet from the heat and let cool slightly.
- In a large bowl, whisk together the eggs, egg whites, milk, salt and pepper.
- Divide the spinach mixture equally among the 12 prepared muffin cups. Pour the egg mixture over the spinach mixture and top each muffin with 2 tsp (10 mL) of the feta cheese.
- Bake until the tops are golden brown, about 25 minutes. Let the muffins cool for 10 minutes before removing them from the pan.
TO STORE: In each of six containers, add two egg muffins. Cover and refrigerate for up to 4 days, or freeze for up to 2 months.
TO SERVE: If needed, thaw in the refrigerator overnight. To reheat, microwave uncovered on High for 45 seconds to 1 minute. Serve warm.
TOBY’S TIP | If you prefer, swap the spinach for 8 oz (225 g) of sliced cremini mushrooms. Cook for 5 to 7 minutes until the liquid is released.
Toby Amidor, MS, RD, CDN