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Healthy Egg Muffins with Spinach

Savory Healthy Egg Muffins with Spinach for Busy Mornings

These Healthy Egg Muffins with Spinach are a nutrient-rich, protein-packed breakfast option perfect for your busy mornings.
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Prep Time 10 minutes
Cook Time 28 minutes
Total Time 38 minutes
Servings: 12 muffins
Course: Breakfast
Cuisine: American
Calories: 120
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Muffins
  • 2 cups lightly packed baby spinach kale is a great alternative
  • 1 cup finely diced red bell pepper or zucchini
  • 1 cup finely diced green bell pepper omit if desired
  • 1 cup quartered cherry tomatoes or diced regular tomatoes
  • 6 large eggs egg whites alone can be a lower-fat substitute
  • 4 large egg whites consider using whole eggs if you prefer
  • 1 teaspoon kosher salt adjust to taste
  • 1 teaspoon dried basil fresh basil can be substituted
  • 1 teaspoon dried oregano or use fresh oregano
  • 1/2 teaspoon ground black pepper or cayenne pepper
  • 1 cup crumbled feta cheese or your favorite cheese
Optional Enhancements
  • 1 cup cooked sausage or bacon for extra flavor
  • additional cheeses experiment with preferred varieties
  • spice blend variations to upgrade the flavor profile

Equipment

  • Oven
  • Muffin tin
  • Mixing Bowl
  • Whisk

Method
 

Step‑by‑Step Instructions
  1. Preheat your oven to 350°F (175°C) and generously coat a 12-cup muffin tin with nonstick spray.
  2. Divide the lightly packed baby spinach, finely diced red and green bell peppers, and quartered cherry tomatoes among the muffin cups until they are about two-thirds full.
  3. In a large measuring cup or mixing bowl, whisk together the large eggs, egg whites, kosher salt, dried basil, dried oregano, and ground black pepper until smooth.
  4. Carefully pour the egg mixture into each muffin cup, filling them about three-quarters full, and sprinkle crumbled feta cheese on top.
  5. Place the muffin tin in the preheated oven and bake for 24 to 28 minutes until puffed, set, and lightly golden.
  6. Once baked, let the egg muffins cool for a few minutes before loosening with a butter knife and removing.

Nutrition

Serving: 1muffinCalories: 120kcalCarbohydrates: 4gProtein: 10gFat: 7gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 130mgSodium: 250mgPotassium: 250mgFiber: 1gSugar: 2gVitamin A: 800IUVitamin C: 30mgCalcium: 150mgIron: 1mg

Notes

These muffins are perfect for on-the-go breakfasts or snacks throughout the week and can be stored in an airtight container.

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