Mediterranean Spinach & Feta Egg Muffins

🥚 Description

These fluffy Mediterranean Spinach & Feta Egg Muffins are protein-packed, low-carb, and perfect for breakfast, meal prep, or a light snack. Made with fresh spinach, creamy feta, herbs, and olive oil, they’re soft inside with a lightly golden top. They’re naturally gluten-free and full of classic Mediterranean flavors — simple, nourishing, and satisfying.

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🛒 Ingredients (Makes 9–12 muffins)

• 6 large eggs

• ½ cup milk (or unsweetened almond milk)

• 1 cup fresh spinach, chopped

• ½ cup crumbled feta cheese

• ¼ cup grated mozzarella (optional for extra melt)

• 2 tbsp extra virgin olive oil

• 1 small onion, finely diced

• 1 clove garlic, minced

• ½ tsp dried oregano

• ¼ tsp black pepper

• ¼ tsp salt (adjust, feta is salty)

• Optional: chopped parsley or cherry tomatoes

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👩‍🍳 Instructions

1. Preheat oven to 180°C (350°F). Grease a muffin tin or line with silicone liners.

2. Sauté vegetables:
   Heat olive oil in a pan over medium heat. Add onion and cook until soft (2–3 minutes). Stir in garlic and spinach, cook until spinach wilts. Remove from heat and cool slightly.

3. Whisk eggs:
   In a large bowl, whisk eggs with milk, oregano, salt, and pepper until smooth.

4. Combine:
   Stir in the cooked spinach mixture, feta, and mozzarella (if using).

5. Fill muffin tin:
   Pour mixture evenly into muffin cups, filling about ¾ full.

6. Bake:
   Bake for 18–22 minutes or until set in the center and lightly golden on top.

7. Cool & serve:
   Let rest 5 minutes before removing. Garnish with extra feta or parsley if desired.

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🌿 Mediterranean Tips

• Add chopped sun-dried tomatoes for deeper flavor.

• Swap feta with goat cheese for creamier texture.

• Serve with olives and cucumber slices for a full Mediterranean plate.

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🥗 Serving Ideas

• Pair with whole-grain toast and avocado.

• Serve alongside a fresh tomato-cucumber salad.

• Pack in lunchboxes for a healthy snack.

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❓ Q & A

Q1: Can I make these dairy-free?
Yes! Omit feta and mozzarella, and use dairy-free milk. Add nutritional yeast for a cheesy flavor.

Q2: How long do they last?
Store in an airtight container in the refrigerator for up to 4 days.

Q3: Can I freeze them?
Yes. Freeze individually wrapped muffins for up to 2 months. Reheat in microwave for 30–45 seconds.

Q4: Why did my egg muffins deflate?
Egg muffins naturally puff while baking and slightly deflate as they cool — this is normal.

Q5: Are they good for weight loss?
They’re high in protein and low in carbs, making them great for balanced, portion-controlled meals.