Description
These Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups are a flavorful and protein-packed breakfast option, combining fresh greens, tangy feta, and savory sun-dried tomatoes baked to perfection. Perfect for meal prep or a quick morning meal, they offer a Mediterranean-inspired twist that’s both nutritious and satisfying.
Ingredients
Scale
Egg Mixture
- 8 large eggs
- 1/4 cup milk (dairy or non-dairy)
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Salt and black pepper to taste
Vegetables & Cheese
- 1 cup fresh baby spinach, chopped
- 1/3 cup sun-dried tomatoes (packed in oil, drained and chopped)
- 1/2 cup crumbled feta cheese
For Greasing
- Olive oil or nonstick spray (for greasing muffin tin)
Instructions
- Preheat and Prepare: Preheat your oven to 375°F (190°C) and lightly grease a 12-cup muffin tin using olive oil or nonstick spray to prevent sticking.
- Mix Eggs and Milk: In a large bowl, whisk together the 8 large eggs and 1/4 cup milk until the mixture is smooth and well combined.
- Add Ingredients: Stir in the chopped baby spinach, chopped sun-dried tomatoes, crumbled feta cheese, garlic powder, onion powder, salt, and black pepper to the egg mixture until evenly distributed.
- Fill Muffin Cups: Pour the egg mixture evenly into the prepared muffin tin cups, filling each about three-quarters full to allow space for the eggs to expand as they bake.
- Bake: Place the muffin tin in the preheated oven and bake for 18–22 minutes, or until the egg muffins are set in the center and lightly golden on the top.
- Cool and Serve: Remove the muffin tin from the oven and allow the egg muffins to cool in the pan for a few minutes before carefully removing them. Serve warm, or let cool completely for storing as meal prep.
Notes
- Store cooked egg muffins in the refrigerator for up to 5 days or freeze them for up to 2 months.
- Reheat frozen or refrigerated muffins in the microwave for 30–45 seconds before serving.
- Spinach can be substituted with kale or arugula for variations in flavor and texture.
- Feta cheese can be swapped with goat cheese or shredded mozzarella to suit taste preferences.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: Mediterranean
