Savory Egg & Spinach Muffins
These savory egg and spinach muffins are the ultimate meal prep hero, offering a delicious, protein-packed, and grab-and-go breakfast or snack that's far healthier and more economical than any drive-thru option.
For 12 servings
Preheat your oven to 375°F (190°C). Lightly grease a 12-cup standard muffin tin with olive oil or cooking spray, ensuring all cups are well coated to prevent sticking.
In a large mixing bowl, crack all 12 large eggs. Whisk them vigorously until they are well combined and slightly frothy, indicating they are fully aerated.
Add the milk, onion powder, garlic powder, kosher salt, and freshly ground black pepper to the whisked eggs. Continue to whisk until all seasonings are thoroughly incorporated and evenly distributed throughout the egg mixture.
Gently fold in the roughly chopped fresh spinach, finely diced red bell pepper, and crumbled feta cheese into the egg mixture. Use a spatula to ensure the ingredients are evenly distributed without overmixing, which can make the muffins tough.
Carefully pour the egg mixture into the prepared muffin cups, filling each approximately three-quarters full. This prevents overflow during baking and ensures even cooking.
Bake for 18-22 minutes, or until the muffins are set in the center, lightly golden brown around the edges, and a toothpick inserted into the center comes out clean. Baking time may vary slightly depending on your oven.
Once baked, remove the muffin tin from the oven and let the egg muffins cool in the tin for 5 minutes. This allows them to firm up slightly and makes them easier to remove.
Using a small offset spatula or a thin knife, carefully loosen the edges of each muffin from the tin. Transfer the muffins to a wire rack to cool completely.
Serve the Savory Egg & Spinach Muffins warm, or allow them to cool fully before storing them for meal prep.
For an optional finishing touch, sprinkle with fresh chopped chives or a dash of your favorite hot sauce before serving.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't Overfill: Filling muffin cups more than 3/4 full can lead to overflow and uneven cooking. Stick to the recommended fill line for best results.
- 2Non-Stick is Key: Even with greasing, a good quality non-stick muffin tin or silicone liners will make removal much easier and prevent breakage.
- 3Prevent Watery Muffins: If you opt to use frozen spinach, ensure you thaw it completely and squeeze out all excess water before adding it to the egg mixture.
- 4Proper Storage: Store cooled muffins in an airtight container in the refrigerator for up to 4-5 days. For longer storage, they can be frozen for up to 2-3 months.
Adapt it for your goals.
Protein Boost
Add cooked, crumbled sausage, diced ham, or turkey bacon bits for an extra protein punch and a heartier meal. Ensure any meat is fully cooked before adding.
Veggie MedleyVeggie Medley
Swap or add other finely diced vegetables like sautéed mushrooms, zucchini, green onions, cherry tomatoes (halved), or sun-dried tomatoes for varied flavors and textures. Sauté heartier vegetables like onions or mushrooms beforehand to ensure they cook through.
Cheese PleaseCheese Please
Experiment with different cheeses such as shredded cheddar, Monterey Jack, goat cheese, or a sprinkle of Parmesan for varying flavor profiles and creaminess.
Why this is on our healthy list.
Rich in Protein
Eggs are an excellent source of high-quality protein, essential for muscle repair, growth, and satiety, helping you feel full longer and manage your weight.
Packed with Vitamins & Minerals
Spinach provides a wealth of vitamins K, A, and C, along with iron and folate, while bell peppers add vitamin C and antioxidants, supporting overall health and immunity.
Low-Carb & Gluten-Free
Naturally low in carbohydrates and gluten-free, these muffins are a fantastic option for those following specific dietary plans or looking for a lighter, nutrient-dense meal.
Frequently asked questions
Absolutely! These muffins are perfect for meal prep. Once completely cooled, store them in an airtight container in the refrigerator for up to 4-5 days. Reheat gently in the microwave or oven for a quick meal.
