Spinach, Tomato, and Feta Egg Muffin Cups are a delicious and healthy option for a quick breakfast or snack. Packed with the goodness of fresh vegetables and protein-rich eggs, these muffin cups are flavorful and filling.

The combination of spinach and tomato provides essential vitamins and minerals, while feta cheese adds a tangy richness that elevates the overall taste. This recipe is easy to prepare and perfect for meal prepping in advance.

Ingredients Needed for This Recipe

6 large eggs
1 cup fresh spinach, finely chopped
1/2 cup cherry tomatoes, quartered

1/2 cup feta cheese, crumbled
1/4 cup milk (any kind)
Salt and pepper to taste

Cooking spray or olive oil for greasing

Instructions for Making Spinach, Tomato, and Feta Egg Muffin Cups

Preheat your oven to 350°F (175°C) and grease a 12-cup muffin tin with cooking spray or olive oil.
In a large bowl, whisk together the eggs and milk until well combined. Season with salt and pepper.

Stir in the chopped spinach, quartered cherry tomatoes, and crumbled feta cheese until evenly distributed.
Pour the egg mixture into the greased muffin cups, filling each cup about 2/3 full.
Bake in the preheated oven for 20-25 minutes, or until the egg muffins are set and lightly golden on top.

Allow the muffins to cool for a few minutes before removing them from the tin. Serve warm or let them cool completely and store in an airtight container in the refrigerator for quick and healthy snacks throughout the week.

Tips for Perfecting the Recipe

Select Fresh Ingredients: The quality of your ingredients can significantly impact the taste and nutritional value of your egg muffin cups. Choose fresh, organic spinach and ripe cherry tomatoes for the best flavor. Fresh eggs are also crucial for a fluffy texture.

Whisk Eggs Thoroughly: For lighter and airier muffin cups, take the time to whisk the eggs and milk mixture thoroughly. This introduces air into the eggs, making the final product puffier and more appealing.

Pre-cook Vegetables: While this recipe uses fresh spinach and tomatoes that don’t necessarily need to be cooked ahead of time, you can enhance their flavor by sautéing them briefly in a pan with a little olive oil. This step can also reduce the moisture content, preventing the muffin cups from becoming soggy.

Season Well: Don’t underestimate the power of seasoning. Salt and pepper are essentials, but feel free to experiment with other spices and herbs like basil, oregano, or paprika to complement the flavors of the vegetables and feta cheese.

Use Quality Cookware: A non-stick muffin tin is ideal for this recipe to ensure easy removal of the egg cups after baking. If you don’t have a non-stick tin, be sure to grease your pan well with cooking spray or a bit of olive oil.

Don’t Overfill the Muffin Cups: Filling the cups about 2/3 full allows the egg mixture room to expand as it cooks without spilling over.

Bake Until Just Set: Overbaking can lead to dry, rubbery egg cups. Bake until the centers are just set, and a toothpick inserted into the center comes out clean. They will continue to set as they cool.

Let Them Cool Before Removing: Allowing the egg muffin cups to cool for a few minutes in the pan will help them firm up and make them easier to remove without breaking.

Serving Suggestions

Breakfast on the Go: These egg muffin cups are perfect for a quick, nutritious breakfast. Serve them with a side of fresh fruit or a smoothie for a balanced meal.

Brunch Spread: Elevate your brunch spread by offering these egg muffin cups alongside other favorites like pancakes, waffles, or a fresh salad. They’re a great gluten-free option that’s also full of protein.

With Whole Grains: For a more filling meal, serve these muffin cups with whole-grain toast, bagels, or English muffins. The complex carbohydrates will provide sustained energy throughout the morning.

Customize with Dips and Sauces: Serve these egg muffin cups with a variety of dips and sauces such as salsa, guacamole, or a yogurt-based dip to add extra flavor and moisture.

Storage Tips

Refrigeration: Once cooled, the egg muffin cups can be stored in an airtight container in the refrigerator for up to 4 days. To prevent them from sticking together, you can place a piece of parchment paper between each muffin cup if stacking them.

Freezing for Long-Term Storage: These muffin cups freeze exceptionally well. Place them in a single layer on a baking sheet to freeze individually, then transfer to a freezer-safe bag or container. They can be stored in the freezer for up to 2 months.

Reheating: To reheat, place the egg muffin cups on a microwave-safe plate and microwave for 30 seconds to 1 minute until heated through. If frozen, there’s no need to thaw them first; just add an extra 30-60 seconds to the reheating time. For a crispier exterior, reheat them in the oven or a toaster oven at 350°F for about 10 minutes.

Frequently Asked Questions

Can I use other vegetables in this recipe? Absolutely! This recipe is very versatile. Feel free to add or substitute other vegetables like bell peppers, onions, mushrooms, or zucchini. Just keep in mind to pre-cook any vegetables that release a lot of moisture to prevent soggy muffin cups.

Is it possible to make these egg muffin cups dairy-free? Yes, to make this recipe dairy-free, you can omit the cheese and use a dairy-free milk alternative like almond or soy milk. You can also add in dairy-free cheese substitutes available in most supermarkets.

Can I add meat to the egg muffin cups? Yes, adding cooked, crumbled bacon, sausage, or ham can make these muffin cups even more filling and flavorful. Ensure the meat is fully cooked before adding it to the mixture as it won’t cook through in the oven.

Why did my egg muffin cups stick to the pan? If the muffin cups stick to the pan, it might be due to insufficient greasing. Even if you’re using a non-stick muffin tin, it’s a good idea to lightly grease it with cooking spray or oil. Silicone muffin cups are an excellent alternative for easy release and clean-up.

Can these be made ahead for meal prep? Yes, these egg muffin cups are perfect for meal prep. They can be made in advance and stored in the refrigerator or freezer, then reheated for a quick and nutritious meal or snack. This makes them ideal for busy mornings or for a healthy grab-and-go option.

How can I make these muffin cups fluffier? To make the egg muffin cups fluffier, ensure you whisk the egg and milk mixture vigorously to incorporate air. Additionally, avoid overfilling the muffin cups and overbaking, as both can lead to denser muffins. Adding a small amount of baking powder (about 1/4 teaspoon for the batch) can also help them rise and become fluffier.

Spinach, Tomato and Feta Egg Muffin Cups

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Ingredients

6 large eggs
1 cup fresh spinach finely chopped
1/2 cup cherry tomatoes quartered
1/2 cup feta cheese crumbled
1/4 cup milk any kind
Salt and pepper to taste

Cooking spray or olive oil for greasing

Instructions

Preheat your oven to 350°F (175°C) and grease a 12-cup muffin tin with cooking spray or olive oil.
In a large bowl, whisk together the eggs and milk until well combined. Season with salt and pepper.

Stir in the chopped spinach, quartered cherry tomatoes, and crumbled feta cheese until evenly distributed.
Pour the egg mixture into the greased muffin cups, filling each cup about 2/3 full.
Bake in the preheated oven for 20-25 minutes, or until the egg muffins are set and lightly golden on top.

Allow the muffins to cool for a few minutes before removing them from the tin. Serve warm or let them cool completely and store in an airtight container in the refrigerator for quick and healthy snacks throughout the week.