Introduction
In the quest for a healthy, high-protein breakfast that doesn’t require juggling pans at 6 AM, the egg muffin reigns supreme. These ‘Amazing Spinach, Feta, and Sun-Dried Tomato Egg Muffins Delight’ are a perfect solution. Originating from the concept of a crustless mini-quiche, this recipe takes inspiration from vibrant Mediterranean flavors—salty Feta, earthy spinach, and sweet, tangy sun-dried tomatoes—to create a portable, satisfying meal. They are ideal for meal prepping, ensuring you have a delicious, low-carb option ready for grab-and-go mornings or afternoon snacks.
Ingredients
- 8 large eggs
- 60 ml (1/4 cup) milk (any type, whole recommended for richness)
- 100 g (3.5 oz) fresh spinach (or frozen, thawed and thoroughly squeezed dry)
- 60 g (1/2 cup) crumbled Feta cheese
- 30 g (1/4 cup) oil-packed sun-dried tomatoes, drained and chopped
- 1/2 teaspoon dried oregano
- 1/4 teaspoon garlic powder (optional)
- Salt and freshly ground black pepper to taste
- Cooking spray or muffin liners
Step-by-step Preparation
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Preheat and Prep: Preheat your oven to 175°C (350°F). Lightly grease a standard 12-cup muffin tin with cooking spray, or line the cups with paper liners.
Tip: If using liners, spray the inside lightly as well, as the eggs can sometimes stick to the paper.
- Combine Wet Ingredients: In a large mixing bowl, whisk the 8 eggs thoroughly until yolks and whites are fully incorporated and slightly frothy. Add the milk, salt, pepper, oregano, and garlic powder (if using). Whisk until combined.
- Prepare and Fold in Fillings: If using fresh spinach, lightly chop it. If using frozen, ensure it is completely thawed and squeeze out all excess moisture—this prevents watery muffins. Gently fold the chopped spinach, crumbled Feta cheese, and chopped sun-dried tomatoes into the egg mixture. Do not overmix; just ensure the ingredients are evenly distributed.
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Fill and Bake: Carefully pour the egg mixture into the prepared muffin cups, filling each approximately three-quarters full.
Baking Time: Bake for 20 to 25 minutes, or until the tops are set, lightly golden, and a toothpick inserted into the center comes out clean. They should feel firm to the touch.
- Cool and Serve: Let the muffins cool in the tin for 5 minutes before carefully removing them. Serve warm or allow to cool completely for storage.
Nutritional Information
These egg muffins are inherently low-carb and nutrient-dense. Each serving (1 muffin) contains approximately 90-110 calories, 7-8 grams of protein, and is an excellent source of Vitamin K and Vitamin A from the spinach. The Feta adds beneficial calcium, while the eggs provide essential choline and healthy fats, making them a satisfying and balanced breakfast choice.
Storage
These muffins are excellent for batch cooking. Store leftovers in an airtight container in the refrigerator for up to 3 to 4 days. For longer storage, wrap individual cooled muffins tightly in plastic wrap, place them in a freezer-safe bag, and freeze for up to 2 months. To reheat from the fridge, microwave for 30–60 seconds. To reheat from frozen, microwave for 1–2 minutes, or bake in a 150°C (300°F) oven for 10 minutes until warmed through.
Conclusion
These Spinach, Feta, and Sun-Dried Tomato Egg Muffins are truly a delight—simple to make, packed with flavor, and incredibly versatile. For serving, try them alongside a fresh fruit salad or a drizzle of your favorite hot sauce. If you want to experiment, feel free to substitute the Feta with goat cheese, or add a pinch of fresh basil for an extra layer of aroma. Enjoy your effortless and delicious morning!