High Protein Meal Prep Egg Muffins with Spinach & Feta (Print Version)
High protein meal prep egg muffins packed with spinach and feta. Quick to make, perfect for busy mornings or healthy snacks. Enjoy a nutritious start to your day.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 25 Minutes minutes
Total Time: 40 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Vegetarian, Gluten-Free
# Ingredients:
→ The Egg-cellent Foundation
01 -
12 large eggs
02 -
1/4 cup milk (any fat percentage)
→ Vibrant Veggie & Feta Medley
03 -
1 tbsp olive oil
04 -
1/4 cup finely diced yellow onion
05 -
1/4 cup finely diced red bell pepper
06 -
2 cloves garlic, minced
07 -
5 oz fresh spinach
08 -
1/2 cup crumbled feta cheese
→ Savory Seasoning & Aromatic Boost
09 -
1/2 tsp kosher salt
10 -
1/4 tsp black pepper
11 -
1/2 tsp dried oregano
12 -
Pinch of red pepper flakes (optional)
# Instructions:
01 -
Preheat your oven to 375°F. Lightly grease a 12-cup muffin tin or line it with paper liners. This ensures your delicious Meal Prep Egg Muffins with Spinach and Feta won't stick, making for easy removal and cleanup after baking.
02 -
Heat 1 tbsp olive oil in a large skillet over medium heat. Add 1/4 cup finely diced yellow onion and 1/4 cup finely diced red bell pepper. Sauté for 3-4 minutes until softened. Stir in 2 cloves garlic, minced, and cook for another minute until fragrant.
03 -
Add 5 oz fresh spinach to the skillet with the sautéed vegetables. Cook, stirring frequently, until the spinach has completely wilted and any excess moisture has evaporated. Remove the skillet from the heat and let the mixture cool slightly.
04 -
In a large bowl, whisk together 12 large eggs and 1/4 cup milk until well combined and slightly frothy. Season with 1/2 tsp kosher salt, 1/4 tsp black pepper, 1/2 tsp dried oregano, and an optional pinch of red pepper flakes.
05 -
Add the cooled sautéed vegetable and spinach mixture to the egg mixture. Gently fold in 1/2 cup crumbled feta cheese. Ensure all ingredients are evenly distributed for perfectly balanced Meal Prep Egg Muffins with Spinach and Feta in every bite.
06 -
Divide the egg mixture evenly among the 12 prepared muffin cups, filling each approximately two-thirds full. Be careful not to overfill, as the muffins will puff slightly during baking, creating a beautiful dome.
07 -
Bake for 20-25 minutes, or until the Meal Prep Egg Muffins with Spinach and Feta are set, lightly golden, and a toothpick inserted into the center comes out clean. Baking time may vary slightly depending on your oven.
08 -
Remove the muffin tin from the oven and let the egg muffins cool in the pan for 5 minutes before transferring them to a wire rack to cool completely. Serve warm immediately or prepare for meal prepping.
# Notes:
01 -
Storage Tip: Store cooled Meal Prep Egg Muffins in an airtight container in the refrigerator for up to 4-5 days. They can also be frozen for up to 1 month; thaw overnight in the fridge or reheat from frozen.
02 -
Customization Idea: Feel free to swap out the spinach and feta for other vegetables like mushrooms, chopped broccoli, or different cheeses like cheddar or goat cheese. Just ensure veggies are cooked and excess moisture removed.
03 -
Reheating Instructions: Reheat individual egg muffins in the microwave for 30-60 seconds, or in a toaster oven at 300°F for 5-7 minutes until warmed through.
04 -
Serving Suggestion: These egg muffins are perfect for a quick breakfast, a light lunch, or a healthy snack. Pair them with a side of fresh fruit or a slice of whole-wheat toast.
# Tools You'll Need:
01 -
Standard 12-cup muffin tin
02 -
Large mixing bowl
03 -
Whisk
04 -
Non-stick cooking spray or muffin liners
05 -
Skillet
06 -
Cutting board
07 -
Knife
# Nutrition Facts (Per Serving):
Calories: 202 kcal
Total Fat: 15 g
Total Carbohydrate: 4 g
Protein: 15 g