Spinach Feta Egg Muffins
Spinach feta egg muffins with red pepper and scallions, baked in a muffin tin for 22 minutes. Grab two from the fridge on busy mornings.
- Prep10 min
- Cook22 min
- Total32 min
- Servings6
- Net carbs*2 g
- LevelEasy
These egg muffins are little baked omelets packed with tender spinach, salty feta and sweet red pepper. They come out puffed and golden, then settle into soft, sliceable bites. Bake a tray on Sunday and you have a warm, savory breakfast ready in under a minute all week, either at the table or wrapped in a napkin on the way out the door.
The trick is squeezing the moisture out of the spinach. Raw greens release water as they bake, and that water pools in the bottom of each cup and makes the muffins spongy. Chop the leaves, wilt them for a minute in the warm pan or simply press them in a towel, and the eggs set evenly from edge to center.
Ingredients
Makes 12 muffins (2 per serving). Tap an item to check it off.
Equipment
- 12-cup muffin tin
- Mixing bowl
- Whisk
- Small skillet
Instructions
- Heat the oven to 350°F. Brush the 12 muffin cups generously with most of the butter.
- Melt the remaining butter in a small skillet over medium heat. Add the spinach and cook 1 minute, just until wilted. Tip it onto a plate to cool.
- Whisk the eggs, oregano, salt and pepper in a bowl until no streaks of white remain.
- Divide the spinach, red pepper, green onions and feta among the muffin cups.
- Pour the egg mixture over the fillings, filling each cup about three-quarters full.
- Bake 20 to 22 minutes, until the centers are puffed and spring back when pressed and a knife comes out clean.
- Cool 5 minutes in the tin, then run a thin knife around each muffin and lift it out.
Estimated nutrition per serving
- Calories
- 180
- Total carbs
- 2.6 g
- Fiber
- 0.6 g
- Net carbs
- 2 g
- Protein
- 13 g
- Fat
- 13 g
*These are estimates, calculated from the ingredient weights above and USDA FoodData Central data, divided by 6 servings. Net carbs = total carbs minus fiber. Values vary with brands, quantities, ingredient swaps and how you portion the dish. How we estimate nutrition.
Kitchen tips
- Fill the cups only three-quarters full. The eggs rise in the oven and spill over if the cups are packed to the rim.
- Silicone muffin cups release more easily than a metal tin if your pan tends to stick.
Substitutions
- Feta → goat cheese Same amount. Softer and milder, with a creamier pocket in each muffin.
- Red bell pepper → diced mushrooms Same amount. Cook them with the spinach first so they do not weep into the eggs. Slightly lower in carbs.
- Baby spinach → frozen spinach Use 1/2 cup thawed and squeezed very dry.
Swaps change the nutrition estimate shown above.
Storage and reheating
- Fridge
- Airtight container lined with a paper towel, up to 4 days.
- Freezer
- Freeze on a tray until firm, then bag them. Keeps up to 2 months.
- Reheat
- Microwave 2 muffins for 30 to 45 seconds, or warm in a 325°F oven for 8 to 10 minutes. From frozen, microwave about 90 seconds.
Questions cooks ask
Why did my egg muffins deflate?
Some sinking is normal as the steam escapes. Overbaking makes it worse, so pull them when the centers just set.
