Mediterranean Spinach and Feta Egg Muffins

Ingredients

  • 8 large eggs
  • 1 cup fresh spinach, chopped
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup red bell pepper, finely diced
  • 1/4 cup red onion, finely diced
  • 1/4 cup cherry tomatoes, chopped
  • 1 tbsp olive oil
  • 1/2 tsp dried oregano
  • 1/4 tsp garlic powder
  • Salt and black pepper, to taste
  • Optional: 1–2 tbsp chopped olives for extra Mediterranean flavor

Instructions

  1. Preheat oven to 375°F (190°C).
    Grease a 12-cup muffin tin or line with silicone muffin liners.
  2. Cook the vegetables
    • Heat olive oil in a skillet over medium heat.
    • Add red onion and bell pepper, sauté for 2–3 minutes.
    • Add chopped spinach and cook just until wilted.
    • Remove from heat and let cool slightly.
  3. Whisk the eggs
    • In a large bowl, whisk together the eggs, oregano, garlic powder, salt, and black pepper.
  4. Assemble the muffins
    • Divide the spinach mixture evenly among the muffin cups.
    • Add chopped cherry tomatoes and feta cheese to each cup.
    • Pour the egg mixture over the top, filling each cup about 3/4 full.
  5. Bake
    • Bake for 18–22 minutes, or until the egg muffins are set in the center and lightly golden on top.
  6. Cool and serve
    • Let cool for 5 minutes before removing from the pan.

Tips

  • These store well in the fridge for 4–5 days.
  • Reheat in the microwave for 20–30 seconds.
  • You can add chopped olives, sun-dried tomatoes, or a little parsley for more flavor.
  • For extra protein, add a bit of cooked shredded chicken or turkey.

Approximate Nutrition (per muffin, if making 12)

  • Calories: 75–90
  • Protein: 6–7g
  • Fat: 5–6g
  • Carbs: 1–2g