Description
These Spinach Feta Egg Cups are a quick, healthy, and protein-packed breakfast option. Made with fresh spinach, creamy feta, and perfectly seasoned eggs, they are baked in a muffin tin for an easy, grab-and-go meal. Perfect for meal prep, these egg cups are low-carb, gluten-free, and great for busy mornings.
Ingredients
Scale
- 6 large eggs
- ½ cup milk (or dairy-free alternative)
- 1 cup fresh spinach, chopped
- ½ cup crumbled feta cheese
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon garlic powder (optional)
- ¼ teaspoon red pepper flakes (optional)
- Olive oil or cooking spray (for greasing the muffin tin)
Instructions
- Preheat oven to 350°F (175°C) and grease a muffin tin with olive oil or cooking spray.
- Whisk eggs and milk in a large bowl. Add salt, pepper, and garlic powder.
- Mix in spinach and feta, stirring gently to combine.
- Pour the egg mixture evenly into the muffin tin, filling each cup ¾ full.
- Bake for 18-22 minutes until the egg cups are set and slightly golden.
- Let cool for 5 minutes, then remove from the muffin tin and serve.
Notes
- Dairy-Free Option: Swap feta for nutritional yeast for a cheesy flavor.
- Add More Protein: Mix in turkey bacon, sausage, or smoked salmon.
- Extra Vegetables: Bell peppers, mushrooms, or sun-dried tomatoes work great.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American