Spinach and Feta Egg Cups

Introduction

Spinach and Feta Egg Cups are a savory, protein-packed breakfast option that’s both healthy and convenient. These mini quiches are made with fresh spinach, crumbled feta cheese, and eggs, baked to perfection in a muffin tin. They’re great for meal prep, easy to customize, and perfect for a grab-and-go breakfast or snack. Not only are these egg cups nutritious, but they’re also incredibly delicious with the tangy feta complementing the earthy spinach.

I remember the first time I made these for a busy workweek. Having a healthy, ready-to-eat breakfast waiting in the fridge made mornings so much easier. You can get creative with add-ins like diced bell peppers, cherry tomatoes, or even a sprinkle of chili flakes for a little kick. Whether you prefer them warm or cold, these egg cups are just as tasty fresh out of the oven as they are reheated.

What’s great about Spinach and Feta Egg Cups is how simple they are to prepare. With just a handful of ingredients and a few minutes of prep, you can whip up a batch for the entire week. Packed with protein and veggies, they’re the perfect solution for those looking for a nutritious start to their day!

Perfect for:

• Quick weekday breakfasts
• Meal prep
• High-protein snacks
• Low-carb or keto-friendly diets
• On-the-go eating

Why You’ll Love This Spinach and Feta Egg Cups

Here’s why Spinach and Feta Egg Cups will become your go-to meal prep breakfast:

• Nutritious and Balanced: Packed with protein, healthy fats, and fiber.
• Easy to Make: Simple ingredients and minimal prep work.
• Customizable: Easily switch up the vegetables or cheese to suit your taste.
• Perfect for Meal Prep: Make a batch ahead of time and store in the fridge or freezer for busy mornings.
• Low-Carb and Keto-Friendly: These egg cups are naturally low in carbs and high in healthy fats.

Preparation and Cooking Time

• Total Time: 30 minutes
• Preparation Time: 10 minutes
• Cooking Time: 20 minutes
• Servings: 12 egg cups
• Calories per serving: Approximately 80 calories
• Key Nutrients: Protein: 6g, Carbs: 1g, Fat: 5g

Ingredients

Gather these ingredients to make your Spinach and Feta Egg Cups:

• 8 large eggs
• 1 cup fresh spinach, chopped
• ½ cup crumbled feta cheese
• ¼ cup milk (optional, for a creamier texture)
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ½ teaspoon garlic powder (optional)
• ¼ teaspoon red pepper flakes (optional, for a bit of heat)
• Olive oil or non-stick spray for greasing the muffin tin

Ingredient Highlights

• Eggs: The main protein source and the base of these savory cups.
• Spinach: Provides fiber, vitamins, and a pop of green color.
• Feta Cheese: Adds a tangy, salty flavor that pairs perfectly with the eggs and spinach.
• Milk: Optional, but it gives the egg mixture a smoother, creamier texture.
• Seasonings: Garlic powder and red pepper flakes add extra flavor without overpowering the dish.

Step-by-Step Instructions

Here’s how to make Spinach and Feta Egg Cups:

Prepare the Egg Mixture:

1. Preheat the Oven: Preheat your oven to 350°F (175°C). Grease a 12-cup muffin tin with olive oil or non-stick spray.
2. Wilt the Spinach (Optional): If you prefer softer spinach, sauté it in a pan over medium heat with a drizzle of olive oil until wilted, then set aside.
3. Whisk the Eggs: In a large mixing bowl, whisk the eggs until well combined. Add the milk (if using), salt, pepper, garlic powder, and red pepper flakes.
4. Add the Spinach and Feta: Stir in the chopped spinach and crumbled feta cheese, ensuring they are evenly distributed.

Assemble and Bake:

5. Fill the Muffin Cups: Divide the egg mixture evenly among the 12 muffin cups, filling each about three-quarters full.
6. Bake: Bake in the preheated oven for 18-20 minutes, or until the egg cups are set and lightly golden on top.
7. Cool: Let the egg cups cool in the tin for 5 minutes before removing them. Use a knife to loosen the edges if necessary.

How to Serve Spinach and Feta Egg Cups

Spinach and Feta Egg Cups are a versatile dish that can be served in various ways:

• Breakfast on the Go: Grab an egg cup or two on your way out the door for a healthy, portable breakfast.
• With Fresh Greens: Serve alongside a simple green salad for a light meal.
• As a Snack: Enjoy these egg cups warm or cold as a protein-packed snack.
• Brunch Spread: Add them to your brunch table along with fresh fruit, toast, and other savory bites.
• With Hot Sauce: Top with your favorite hot sauce or salsa for an extra kick of flavor.
• Dinner Side: Pair with roasted veggies and grilled chicken or fish.
• Low-Carb Meal: Serve with avocado slices and a drizzle of hot sauce.
• Post-Workout Snack: Enjoy with a protein shake or smoothie for recovery.
• Mediterranean Vibes: Serve alongside olives, cucumber sticks, and tzatziki.

Additional Tips for Spinach and Feta Egg Cups

Here are some tips to ensure your Spinach and Feta Egg Cups turn out perfectly:

• Grease the Muffin Tin Well: This will help prevent the egg cups from sticking. Silicone muffin pans work well, too.
• Chop the Spinach Finely: This ensures even distribution and prevents large pieces from clumping together.
• Use Fresh or Frozen Spinach: If using frozen spinach, thaw and squeeze out excess water before adding it to the egg mixture.
• Let Them Cool: Allow the egg cups to cool slightly before removing them from the pan to help them hold their shape.
• Adjust Seasonings: Feel free to add fresh herbs, onions, or other spices to customize the flavor.
• Meal Prep Friendly: Make a big batch and store in the fridge or freezer for easy breakfasts all week.

Recipe Variations for Spinach and Feta Egg Cups

Here are 10 variations you can try for Spinach and Feta Egg Cups:

• Mushroom and Feta Egg Cups: Add sautéed mushrooms for a savory twist.
• Sun-Dried Tomato and Spinach Egg Cups: Mix in chopped sun-dried tomatoes for extra flavor.
• Cheddar and Spinach Egg Cups: Swap the feta for shredded cheddar cheese.
• Kale and Goat Cheese Egg Cups: Replace the spinach with kale and use goat cheese for a different flavor profile.
• Bacon Spinach Egg Cups: Add cooked, crumbled bacon for a smoky touch.
• Greek-Style Egg Cups: Add chopped olives and a pinch of oregano for a Mediterranean flavor.
• Red Bell Pepper and Spinach Egg Cups: Dice red bell pepper and stir it into the egg mixture for added sweetness and crunch.
• Zucchini and Spinach Egg Cups: Grate zucchini and mix it into the egg cups for extra veggies.
• Chorizo Spinach Egg Cups: Add cooked, diced chorizo for a spicy kick.
• Broccoli and Cheddar Egg Cups: Substitute the spinach with steamed broccoli and use cheddar cheese.

Freezing and Storage for Spinach and Feta Egg Cups

• Freezing: These egg cups freeze beautifully. Place them in a single layer on a baking sheet, freeze until firm, then transfer to a zip-top bag or airtight container. Freeze for up to 3 months. Reheat in the microwave or oven before serving.
• Storage: Store in an airtight container in the fridge for up to 5 days. Reheat in the microwave for 30-60 seconds before eating.

Special Equipment for Spinach and Feta Egg Cups

Here are some tools that will make preparing your Spinach and Feta Egg Cups easier:

• Muffin Tin: A 12-cup muffin tin is essential for making these egg cups.
• Mixing Bowl: Use a large bowl for whisking the eggs and mixing the ingredients.
• Whisk: Helps to evenly combine the egg mixture.
• Measuring Cups and Spoons: For precise measurements of ingredients.
• Non-Stick Spray or Silicone Muffin Liners: Prevents sticking and makes cleanup easier.
• Oven Thermometer: Ensures your oven is at the right temperature for consistent baking.

Frequently Asked Questions for Spinach and Feta Egg Cups

1. Can I use egg whites only?
   Yes, you can use egg whites instead of whole eggs for a lighter option.
2. Can I use frozen spinach?
   Absolutely! Just thaw and squeeze out any excess moisture before using it.
3. Can I freeze these egg cups?
   Yes, they freeze well. Store them in an airtight container and reheat before eating.
4. Can I substitute the feta cheese?
   Yes, you can use goat cheese, cheddar, or mozzarella if you prefer.
5. How do I prevent the egg cups from sticking?
   Be sure to grease the muffin tin well or use silicone liners.

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Conclusion

Spinach and Feta Egg Cups are a tasty and wholesome way to kickstart your day. With their fluffy eggs, savory feta, and nutrient-rich spinach, these breakfast bites are a perfect blend of flavor and nutrition. Whether enjoyed warm out of the oven or reheated on a busy morning, they’re a convenient option that doesn’t compromise on taste.

The best part? They’re incredibly easy to prepare and endlessly customizable. Add your favorite veggies, switch up the cheese, or sprinkle in some herbs for a personal touch. Make a batch ahead of time, and you’ll have a ready-to-go breakfast that keeps you energized all week long.

I’d love to see your Spinach and Feta Egg Cup creations! Snap a photo, share it on social media, and tag me—can’t wait to see how they turn out! Happy cooking!