Description

These grab-and-go egg muffins are packed with protein, spinach, and feta cheese, making them the perfect high-protein breakfast for busy mornings and meal prep.

Ingredients

Scale

12 large eggs
1/4 cup heavy cream or whole milk
1 teaspoon kosher salt
1/2 teaspoon black pepper
1/2 cup feta cheese, crumbled
1 cup fresh baby spinach, packed
1 small red bell pepper, finely diced
2 tablespoons yellow onion, finely diced
1 tablespoon fresh dill or chives, chopped (optional)
Non-stick spray or oil for greasing

Instructions

Preheat oven to 350°F (175°C) and thoroughly grease a 12-cup silicone muffin tin with non-stick spray.
Dice the bell pepper and onion into very small pieces. If using frozen spinach, thaw and squeeze out all excess moisture; if using fresh, rinse and pat dry.
In a large mixing bowl, whisk the eggs, heavy cream, salt, and pepper vigorously for 30-60 seconds until uniform and slightly frothy.
Add the diced vegetables, spinach, crumbled feta, and chopped herbs to the egg mixture. Stir gently to distribute evenly.
Pour the mixture into the prepared muffin cups, filling each about 3/4 full.
Bake for 18-20 minutes until the tops are set, slightly golden, and a toothpick inserted into the center comes out clean.
Let the muffins cool in the tin for 5 minutes, then transfer to a wire rack to cool completely before storing.

Notes

Ensure spinach is completely dry to prevent soggy muffins. Do not overbake or they will become rubbery. These can be stored in the fridge for up to 4 days or frozen for up to 3 months.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Breakfast
Cuisine: American

Nutrition

Serving Size: 1 muffin
Calories: 85
Sugar: 1
Sodium: 250
Fat: 6
Saturated Fat: 3
Carbohydrates: 2
Fiber: 0.5
Protein: 6

Keywords: high protein breakfast, egg muffins, meal prep, back to school breakfast, healthy breakfast, gluten-free, spinach and feta