Spinach Feta Egg Muffins
Baked egg cups with spinach, feta, onion, and dill.
For 4 servings
Sauté the onion and wilt the spinach
- Heat the extra virgin olive oil in a skillet over medium heat.
- Add the onion and sauté for 2 minutes until it begins to soften.
- Stir in the baby spinach and cook for 1 minute until just wilted.
Whisk the egg mixture
In a medium mixing bowl, whisk together the whole eggs and egg whites with salt, black pepper, and fresh dill until the mixture is uniform and slightly frothy.
Fill the muffin cups
- Lightly grease 4 cups of a standard muffin tin.
- Divide the sautéed onion, spinach, and crumbled feta cheese evenly among the cups.
- Pour the egg mixture over the fillings, leaving a small gap at the top.
TIPUse a silicone muffin pan to ensure the eggs release easily without sticking.Bake until firm and set
Place the tin in the oven and bake at 190°C (375°F) for 18 minutes, or until the muffins have risen and the centers are firm to the touch.
What to keep in mind.
3 tips from the recipe — small details that make a real difference to the final dish.
- 1Squeeze any excess liquid from the spinach after wilting to prevent the muffins from becoming watery.
- 2Finely dice the onion to ensure it cooks through during the brief sautéing process.
- 3Let the muffins cool for 2-3 minutes in the pan before removing to help them set their shape.
Adapt it for your goals.
Dairy free
Omit the feta and add a tablespoon of nutritional yeast for a similar savory, cheesy flavor.
spicierSpicier
Add a pinch of crushed red pepper flakes or a dash of hot sauce to the egg mixture before whisking.
low sodiumLow sodium
Omit the added salt and use a lower-sodium goat cheese instead of feta.
Why this is on our healthy list.
High Quality Lean Protein
Egg whites and whole eggs provide essential amino acids for muscle repair.
Rich in Bone-Building Vitamin K
Spinach provides over 100% of the daily value of Vitamin K per serving.
Heart Healthy Monounsaturated Fats
Extra virgin olive oil supports healthy cholesterol levels.
Frequently asked questions
Yes, these muffins are high in lean protein and contain nutrient-dense spinach, making them an excellent choice for blood sugar management.
