Spinach egg muffins are quick, protein-packed, and perfect for meal prep. Think of them as mini crustless quiches you can grab on busy mornings.
🥬 Spinach Egg Muffins
🛒 Ingredients
- 6 large eggs
- 1 cup fresh spinach (chopped)
- 1/2 cup milk (or any dairy-free alternative)
- 1/2 cup shredded cheese (cheddar, mozzarella, or feta)
- 1/4 cup onion (finely chopped)
- 1/4 cup bell pepper (optional)
- Salt & black pepper to taste
- 1/2 tsp garlic powder (optional)
- Pinch of chili flakes (optional)
👩🍳 Instructions
1. Prep
Preheat oven to 180°C (350°F). Grease or line a muffin tin.
2. Mix
In a bowl, whisk eggs, milk, salt, pepper, and garlic powder.
3. Add fillings
Stir in spinach, onion, bell pepper, and cheese.
4. Fill
Pour mixture evenly into muffin cups (about 3/4 full).
5. Bake
Bake for 18–22 minutes, until set in the center.
6. Cool & serve
Let them cool for a few minutes, then remove and enjoy.
🍽️ Tips
- Don’t overbake—they can get rubbery
- Squeeze excess water from spinach if using frozen
- Store in the fridge up to 4 days or freeze for longer
🔥 Variations
- Add cooked chicken or turkey for extra protein
- Swap spinach for mushrooms or broccoli
- Use feta + olives for a Mediterranean vibe
If you want, I can give you a high-protein gym version or a low-calorie version.
