Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups

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Introduction

Egg muffin cups are a fantastic, healthy, and convenient breakfast or snack option, perfect for those busy mornings when you need something quick, delicious, and packed with nutrients. These Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups combine protein-rich eggs, nutrient-dense spinach, tangy feta cheese, and flavorful sun-dried tomatoes, creating a tasty, low-carb meal that can be prepared in advance and enjoyed throughout the week.

Egg muffin cups are highly versatile. You can swap in your favorite vegetables, cheeses, or seasonings, but this version features a Mediterranean twist with the combination of sun-dried tomatoes and feta cheese, making each bite flavorful and satisfying. Whether you’re meal prepping for the week or looking for a portable breakfast option, these egg muffin cups are perfect.

Not only do they taste delicious, but they are also incredibly nutritious, packed with essential vitamins, minerals, and protein to keep you energized. Let’s dive into the full recipe and guide on how to make these delightful Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups.

Ingredients:

  • 4 large eggs
  • 3/4 cup egg whites (or 5 additional egg whites)
  • 1/2 cup sun-dried tomatoes (drained and chopped)
  • 2 cups fresh spinach (chopped)
  • 1/4 cup feta cheese (crumbled)
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste
  • Cooking spray (for greasing the muffin pan)

Preparation:

Step 1: Preheat the Oven

  • Preheat your oven to 375°F (190°C) to ensure it reaches the right temperature by the time you’re ready to bake the muffins.
  • While the oven is heating, lightly coat a 12-cup muffin pan with cooking spray. This will prevent the egg muffins from sticking and make it easier to remove them later.

Step 2: Prepare the Egg Mixture

  • In a medium-sized bowl, crack the 4 whole eggs and add the 3/4 cup of egg whites. Using egg whites helps to reduce the fat content while keeping the muffins light and fluffy.
  • Whisk the eggs together until fully blended. Make sure the yolks and egg whites are combined to create a smooth mixture.
  • Add in the chopped spinach, Italian seasoning, salt, and pepper. The spinach will add a bright green color and a boost of vitamins A and C. The Italian seasoning gives a lovely herb flavor to the muffins. Stir the ingredients together until the spinach is evenly distributed throughout the egg mixture.

Step 3: Fill the Muffin Cups

  • Pour the egg mixture into the prepared muffin cups. Fill each cup about 3/4 full, leaving a little space at the top for the muffins to rise as they bake. The egg mixture should be divided as evenly as possible among the 12 muffin cups.

Step 4: Add Toppings

  • Now it’s time to sprinkle in the chopped sun-dried tomatoes and crumbled feta cheese. Distribute them evenly over the top of each muffin cup. The sun-dried tomatoes provide a sweet, slightly tangy flavor, and the feta cheese adds a creamy, salty bite. These two ingredients complement the spinach and eggs beautifully.

Step 5: Bake

  • Place the muffin pan in the preheated oven and bake for about 15 to 18 minutes. Keep an eye on the muffins around the 15-minute mark to make sure they don’t overcook. The muffins are done when they’ve risen, and the tops have turned a light golden color. You can check for doneness by inserting a toothpick into the center of one of the muffins. If it comes out clean, the muffins are ready.

Step 6: Cool and Remove

  • After baking, remove the muffin pan from the oven and let the muffins cool in the pan for about 5 minutes. This cooling period helps them firm up and makes it easier to remove them from the pan.
  • Using a small spatula or butter knife, carefully loosen the sides of each egg muffin and gently lift them out of the muffin cups.

Step 7: Serve and Enjoy

  • Serve the muffins immediately if you plan to enjoy them hot, or allow them to cool completely before storing for later.

Cooking Note:

These Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups can be stored in the refrigerator for up to 5 days in an airtight container. They are also freezer-friendly! If you want to freeze them, place the cooled muffins in a single layer on a baking sheet and freeze them for about an hour. Once frozen, transfer them to a freezer-safe bag or container. To reheat, simply pop them in the microwave for about 30-60 seconds or warm them up in the oven at 350°F (175°C) for 5-10 minutes.

Serving Suggestions:

  • Breakfast on the Go: These muffins are ideal for busy mornings when you need something quick and portable. Pair them with a piece of whole wheat toast or a side of fruit for a balanced breakfast.
  • Snack Time: Enjoy one of these egg muffins as a mid-morning or afternoon snack for a protein-packed energy boost.
  • Brunch Spread: Serve these muffins as part of a brunch spread with fresh fruit, yogurt, and coffee for a delicious and satisfying meal.

Tips:

  • Customizable: Feel free to get creative with the ingredients! You can swap out the spinach for kale or arugula, add diced bell peppers or mushrooms, or try using cheddar or goat cheese instead of feta.
  • Non-Stick Tip: Even with cooking spray, egg muffins can sometimes stick to the muffin pan. Consider using silicone muffin liners or a silicone muffin tray for easy removal.
  • Meal Prep: These egg muffins are perfect for meal prep. Make a batch at the beginning of the week and store them in the fridge for a quick and easy breakfast or snack throughout the week.

Prep Time:

  • 10 minutes

Cooking Time:

  • 15-18 minutes

Total Time:

  • 25-28 minutes

Nutritional Information (Per Serving):

  • Calories: 80
  • Protein: 6g
  • Sodium: 210mg

Conclusion

The Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups are a delightful, easy-to-make dish that brings Mediterranean flavors to your kitchen in a convenient, portable format. Whether you’re rushing out the door in the morning or looking for a protein-packed snack, these muffins deliver the perfect combination of taste and nutrition. With minimal prep time and endless possibilities for customization, this recipe will become a staple in your meal rotation. Enjoy the richness of sun-dried tomatoes, the salty tang of feta, and the nutrient-packed goodness of spinach all wrapped in a perfectly cooked egg muffin.

 

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