Description
Spinach, feta, and sun-dried tomato egg muffin cups bring Mediterranean flavors to breakfast with protein-packed elegance. Mediterranean-inspired ingredients blend perfectly, delivering a delicious morning meal you’ll crave again and again.
Ingredients
Scale
Main Protein:
- 4 eggs
- ¾ cup egg whites
Vegetables and Cheese:
- 2 cups spinach, chopped
- ½ cup sun-dried tomatoes, drained and chopped
- ¼ cup feta cheese, crumbled
Seasonings and Cooking Aid:
- 1 teaspoon Italian seasoning
- Salt to taste
- Pepper to taste
- Cooking spray
Instructions
- Warm the oven to 375°F, preparing a 12-cup muffin tin with a light coating of cooking spray to prevent sticking.
- Create a vibrant egg base by whisking eggs, egg whites, chopped spinach, Italian seasoning, salt, and pepper until thoroughly combined and smooth.
- Distribute the egg mixture carefully into each muffin cavity, filling approximately three-quarters of each cup to allow room for rising.
- Embellish the egg mixture with scattered sun-dried tomato pieces and delicate crumbles of feta cheese, ensuring even coverage across the tops.
- Transfer the muffin tin to the preheated oven and bake for 15-18 minutes, monitoring until the egg cups set completely and develop a gentle golden hue.
- After removing from the oven, let the muffin cups rest for 5 minutes, allowing them to stabilize and slightly contract from the pan edges.
- Utilize a small spatula or butter knife to gently detach the edges of each egg muffin, then carefully lift and transfer to a serving plate.
- Serve these protein-packed morsels while warm or at room temperature for a delightful and nutritious breakfast or snack option.
Notes
- Meal Prep Marvel: These egg muffins are perfect for batch cooking, storing easily in the refrigerator for up to 4 days and reheating quickly for busy mornings.
- Protein-Packed Powerhouse: Each muffin delivers a substantial protein boost from eggs and feta, making them an ideal breakfast or post-workout snack.
- Customization Friendly: Swap ingredients like spinach or sun-dried tomatoes with your favorite vegetables or cheeses to keep the recipe exciting and personalized.
- Quick and Convenient: Prepare these muffins in under 30 minutes, including baking time, for a nutritious grab-and-go breakfast solution.
- Temperature Flexibility: Enjoy these egg muffins warm straight from the oven or at room temperature, perfect for meal prepping and on-the-go eating.
- Storage Tip: For longer preservation, freeze the cooled muffins in an airtight container for up to 2 months, thawing overnight in the refrigerator before reheating.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Breakfast, Snacks
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 12
- Calories: 70
- Sugar: 1g
- Sodium: 160mg
- Fat: 3g
- Saturated Fat: 1g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 5g
- Fiber: 1g
- Protein: 7g
- Cholesterol: 150mg