Mediterranean Spinach and Feta Egg Muffins

These Mediterranean Spinach and Feta Egg Muffins have a soft and fluffy texture. We prepare these egg muffins with fresh spinach, crumbled feta cheese, large eggs, onion, tomato, olive oil, oregano, garlic powder, salt, and black pepper. These muffins have approximately 120 calories and 3 grams of total carbs. We make these egg muffins in just 35 minutes. These Mediterranean Spinach and Feta Egg Muffins are ideal for healthy morning meals, high-protein snacks, lunchboxes, on-the-go bites, weight management plans, clean eating routines, and Mediterranean diet lifestyles. We store these muffins in the refrigerator for almost 5 days and freeze them for more than 2 months, so you can prepare them earlier. You can serve these egg muffins with Greek yogurt dip, avocado toast, fresh garden salad, a hummus platter, or warm herbal tea.

STATS:

• Course: Breakfast, Brunch, Snack
• Calories: 120 kcal
• Diet: Mediterranean
• Prep time: 10 minutes
• Cuisine: Mediterranean
• Cook time: 22 minutes
• Portion size: 1 muffin
• Cooking mode: Oven
• Total servings: 12 muffins
• Difficulty level: Easy
• Total time: 35 minutes

TOOLS:

• Muffin tray
• Vessel
• Chopping board
• Knife
• Whisk

INGREDIENTS:

• 8 large eggs
• 1 cup spinach
• ¾ cup feta cheese
• ¼ cup milk
• ½ small onion
• 1 small tomato
• 1 tbsp olive oil
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp oregano
• ½ tsp garlic powder

INGREDIENT NOTES AND THEIR SUBSTITUTIONS:

EGGS:

• Eggs provide protein content and a fluffy texture to these muffins. As a substitute, you can utilize egg whites only.

SPINACH:

• Spinach gives freshness and iron-rich nutrition. We may replace it with kale, arugula, or Swiss chard.

FETA CHEESE:

• Feta cheese will deliver Mediterranean flavor and creamy texture. Alternatively, you can use goat cheese, cottage cheese, or shredded mozzarella.

MILK:

• Milk helps make the muffins lighter and more tender. We might substitute it with almond milk, oat milk, or simply skip it.

ONION & TOMATO:

• Onion and tomato will provide water content and a deep flavor. You can replace them with bell peppers, zucchini, or mushrooms.

OLIVE OIL:

• Using olive oil will give richness and a real Mediterranean taste. You could utilize avocado oil or butter instead.

INSTRUCTIONS:

1. Warm the empty oven to 180° Celcius and coat a muffin tray.
2. Warm the olive oil in a pan and gently cook the spinach and onions till softer, for about three minutes.
3. Stir the eggs till they are slightly frothy and smoother in a dish.
4. Include the oregano, milk, garlic powder, salt, and pepper, and whisk them.
5. Mix in the feta cheese, cooked veggies, and tomatoes.
6. Uniformly distribute the mixture in each muffin cup.
7. Bake till the surface becomes golden and completely set, for about twenty-two minutes.
8. Cool these muffins for about five minutes and then serve them hot.

TIPS:

• We utilize silicone liners to avoid sticking.
• Avoid filling the muffin cups too much to prevent overflow.
• Before whisking, cool the veggies so the eggs will not curdle.
• Perfectly stir the eggs to create a fluffy texture.

SERVING SUGGESTIONS:

FRESH SALADS:

• Greek Cucumber Tomato
• Mediterranean Chickpea
• Lemon Herb Quinoa
• Arugula Parmesan
• Olive and Cabbage Slaw

WITH BREAD & TOAST:

• Avocado Whole-Grain Toast
• Garlic Herb Flatbread
• Toasted Sourdough Slices
• Keto Almond Flour Bread
• Mediterranean Pita Bread

DIPS & SPREADS:

• Classic Hummus
• Tzatziki Sauce
• Roasted Red Pepper Dip
• Baba Ganoush
• Garlic Yogurt Dip

BREAKFASTS:

• Roasted Sweet Potatoes
• Turkey Sausage Links
• Fresh Fruit Bowl
• Greek Yogurt Parfait
• Herb-Roasted Mushrooms

DRINKS:

• Fresh Orange Juice
• Iced Green Tea
• Herbal Mint Tea
• Cappuccino
• Lemon Cucumber Detox Water

STORAGE INFORMATION:

FRIDGE:

• Put these egg muffins in a tight box and stock them for just five days.

FREEZER:

• Store these egg muffins in a closed box for approximately 1-2 months.

FAQs:

May we utilize only egg whites?

• Yes, you can use the egg whites, although the texture will not remain firm and rich.

Will we prepare these egg muffins dairy-free?

• Yes, you can use vegan cheese instead and omit the feta cheese.

Could we prepare these egg muffins earlier?

• Sure, you can make these muffins earlier, as they freeze perfectly for a maximum of two months.

Why do my egg muffins become watery?

• You may utilize the moist vegetables and not strain them properly.

NUTRITIONAL INFORMATION:

Fats: 9 g

Caloric Content: 120 kcal

Sugar: 1 g

Sodium: 280 mg

Net carbs: 2 g

Fiber: 0.5 g

Proteins: 8 g

Portion Size: 1 muffin

Total carbs: 3 g