Spinach Egg Muffins
Published 7/25/2019 • Updated 6/14/2022
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These Spinach Egg Muffins are the perfect high-protein breakfast, snack, and everything in between. Just place all the ingredients into a muffin tin, pour in the eggs, and bake!
Egg cups are one of the many healthy breakfast recipes we have on Fit Foodie Finds. Get inspired to eat a healthy breakfast every morning HERE.
When it comes to flavor combinations, you just can’t beat the spinach, sun-dried tomato, and feta combo! Do you feel me? The combination goes well in a salad, on a pizza, or in EGG MUFFINS.
We are all about the egg cup snack at Fit Foodie HQ. Have you noticed? It all started with our Bacon Wrapped Egg Cups and from there, we have spun off and developed many delicious egg muffin recipes.
Why Make these Spinach Egg Muffins?
There are so many reasons why we think you should make these egg and spinach muffins.- High protein – per serving, this healthy snack rings in at 12g protein!
- Lower in carbs – at just 8g carbs/serving, this snack will keep you full all day long!
- Made in 30 minutes – all you need is 30 minutes in order to whip this delicious breakfast up!
You just can’t beat how easy these spinach egg muffins are to make! The beauty of this healthy snack or breakfast is that you can mix and match all of your favorite ingredients and make an egg cup out of them. The options are endless.
Some flavor options could be BLT, ham and cheese, roasted vegetable, caprese quinoa, or even french toast egg cups! Now, get meal-prepping and make these spinach and sun-dried tomato egg muffins OR your very creation!
More Egg Muffins
- Bacon-Wrapped Egg Cups
- Sweet Potato Hash Egg Cups
- Asparagus and Shitake Mushroom Egg Cups
- Turkey Fajita Egg Cup Recipe
Spinach Egg Muffins
Ingredients
- 1/2 cup sun-dried tomatoes, sliced
- 1 cup spinach, finely diced
- 1/2 medium yellow onion, finely diced
- 4 large basil leaves, finely diced
- salt and pepper, to taste
- 8 large eggs
- 1/4 cup milk, any kind
- 1/3 cup feta cheese crumbles
Instructions
- Preheat oven to 350ºF and spray a 12-cup, nonstick muffin tin with cooking spray.
- Next, finely dice sun-dried tomatoes, spinach, basil, and yellow onion. Then spread out among the 12 cups. Add about 1 teaspoon of feta cheese crumbles to each cup.
- In a medium bowl, whisk together eggs and milk. Then, pour egg mixture evenly on top of veggies in order to fill each cup around 3/4 of the way full. Use a fork or knife to mix in order to make sure the veggies are evenly distributed within the egg.
- Season the top of each egg cup with salt and pepper, to taste, and then bake at 350ºF for around 18-22 minutes.
Watch It
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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Turned out amazing! I ended up using almond milk in place of regular and it worked well. Such a good meal prep recipe!
Hi I was wondering what I could substitute for milk?
You can use any kind of milk! Or, just omit it.
Do these freeze well?
Oh my goodness. These look so yummy. I’m definately going to give these a go
what are the nutritional specs on these? calories, fat, protein, carbs?
Hi. I have just found this site and absolutely love many of the recipes. Unfortunately I’m trying to lose weight. Do you list the nutritional values anywhere please?
Can these be frozen and reheated?
Yes you can!
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I am about to make this recipe and was wondering if anyone made it with only egg whites and using coconut milk or almond milk. My husband is diabetic so we do not have regular milk in the house… I’m contemplating what to use.
I used milk the first time I made these, then used water in place of the milk to keep it dairy free and you honestly can’t tell the difference. I make these 2 or 3 times a month and always use water now. They’re delicious!
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