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Healthy High-Protein Spinach Feta Egg Muffins

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Moist, fluffy, and savory egg muffins packed with spinach and feta cheese. These high-protein bites are perfect for meal prep, offering a quick, healthy, and delicious breakfast or snack option.

Ingredients

Scale
  • 6 large eggs
  • 1/4 cup heavy cream or whole milk
  • 1 cup fresh spinach (chopped) or frozen spinach (thawed and squeezed dry)
  • 1/2 cup crumbled feta cheese
  • 1/2 small yellow or white onion (diced finely)
  • 1 clove garlic (minced)
  • 1 teaspoon olive oil (for sautéing)
  • Salt and black pepper to taste
  • Pinch of red pepper flakes (optional)
  • Dash of dried oregano

Instructions

  1. Preheat oven to 350°F (175°C).
  2. Line a 12-cup muffin tin with silicone liners or paper cups, or grease generously with cooking spray.
  3. Heat olive oil in a small skillet over medium heat. Sauté diced onion for 3-4 minutes until translucent, then add minced garlic and cook for 30 seconds until fragrant. Remove from heat and let cool slightly.
  4. If using fresh spinach, chop it roughly. If using frozen, thaw and squeeze tightly to remove all excess water.
  5. In a large bowl, whisk eggs, heavy cream, salt, pepper, and oregano vigorously for 30 seconds until frothy.
  6. Combine the egg mixture with the sautéed onions and garlic. Stir in the spinach and crumbled feta cheese gently.
  7. Pour the mixture into the prepared muffin cups, filling each about 3/4 full.
  8. Bake for 20-25 minutes until set in the center and slightly golden on top.
  9. Let cool in the pan for 5 minutes, then transfer to a wire rack to cool completely before storing.

Notes

Ensure frozen spinach is thoroughly squeezed dry to prevent soggy muffins. Do not overcook; eggs continue to cook from residual heat. Cool completely before storing to prevent condensation. Can be stored in the fridge for up to 5 days or frozen for up to 3 months.

Nutrition

Keywords: egg muffins, spinach feta, high protein, meal prep, healthy breakfast, gluten-free, keto friendly, quick breakfast

Find it online: https://lunafeast.com/healthy-high-protein-spinach-feta-egg-muffins-7-easy-meal-prep-ideas/