Spinach and Feta Egg Muffins (Anti-Inflammatory Breakfast Recipe)
These Spinach and Feta Egg Muffins are a high-protein, low-carb, anti-inflammatory breakfast option perfect for meal prep. Packed with leafy greens, healthy fats, and quality protein, they support gut health, reduce inflammation, and help maintain stable blood sugar levels.
This is an excellent choice for anyone following a Mediterranean diet, keto diet, gluten-free lifestyle, or clean eating plan.
🌿 Why This Recipe Is Anti-Inflammatory
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Spinach – Rich in antioxidants like quercetin and vitamin C that help combat oxidative stress.
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Eggs – Provide high-quality protein and choline for brain health.
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Feta cheese – Contains probiotics (if traditionally made) that support gut health.
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Olive oil – A staple of the Mediterranean diet, known for its anti-inflammatory properties.
📝 Ingredients (Makes 12 Muffins)
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8 large organic eggs
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1 cup fresh spinach, chopped
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½ cup crumbled feta cheese
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¼ cup unsweetened almond milk (or dairy milk)
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1 tablespoon extra virgin olive oil
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¼ teaspoon turmeric (optional, for extra anti-inflammatory benefits)
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½ teaspoon garlic powder
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¼ teaspoon black pepper
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¼ teaspoon sea salt
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Optional: 2 tablespoons chopped red onion
👩🍳 Instructions
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Preheat oven to 375°F (190°C).
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Grease a 12-cup muffin tin with olive oil or use silicone liners.
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In a bowl, whisk eggs, almond milk, turmeric, garlic powder, salt, and pepper.
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Evenly distribute chopped spinach and feta into each muffin cup.
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Pour egg mixture over the filling, about ¾ full.
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Bake for 18–22 minutes, or until the centers are set.
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Let cool for 5 minutes before removing from the pan.
🍽 Serving Suggestions
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Pair with sliced avocado for extra healthy fats.
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Serve alongside a fresh cucumber-tomato salad for a Mediterranean-inspired meal.
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Add to a high-protein breakfast meal prep container with berries.
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Enjoy as a post-workout snack for muscle recovery.
🔄 Healthy Variations
1️⃣ Keto Spinach Egg Muffins
Add diced mushrooms and shredded mozzarella for extra fat and flavor.
2️⃣ Dairy-Free Version
Replace feta with dairy-free cheese or nutritional yeast.
3️⃣ High-Protein Boost
Add cooked turkey sausage or smoked salmon.
4️⃣ Low-Sodium Option
Reduce feta and add fresh herbs like dill or parsley.
🥗 Nutrition Information (Per Muffin – Approximate)
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Calories: 110
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Protein: 8g
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Fat: 8g
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Carbohydrates: 1–2g
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Fiber: 0.5g
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Net Carbs: ~1g
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Sugar: <1g
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Sodium: 180mg
Macros may vary based on ingredient brands used.
❓ Related Questions
Are egg muffins good for weight loss?
Yes. They are low in carbs, high in protein, and help promote satiety.
Can I freeze spinach egg muffins?
Absolutely. Store in an airtight container for up to 3 months. Reheat in microwave for 30–45 seconds.
Are they good for an anti-inflammatory diet?
Yes, especially when made with olive oil, turmeric, and fresh spinach.
How long do they last in the fridge?
Up to 4–5 days when stored properly.
💡 Meal Prep & Storage Tips
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Store in airtight glass containers.
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Reheat in air fryer for crisp edges.
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Add fresh herbs after reheating for better flavor.
🌟 Final Thoughts
These Spinach and Feta Egg Muffins are a high-protein breakfast recipe ideal for clean eating, anti-inflammatory diets, and healthy meal prep plans. They’re easy to customize, freezer-friendly, and perfect for busy mornings.
