Description
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.
Ingredients
Scale
- 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.
Instructions
Prepare the Egg Mixture:
- Preheat the Oven: Preheat your oven to 350°F (175°C). Grease a 12-cup muffin tin with olive oil or non-stick spray.
- 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.
- 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.
- Add the Spinach and Feta: Stir in the chopped spinach and crumbled feta cheese, ensuring they are evenly distributed.
Assemble and Bake:
- Fill the Muffin Cups: Divide the egg mixture evenly among the 12 muffin cups, filling each about three-quarters full.
- Bake: Bake in the preheated oven for 18-20 minutes, or until the egg cups are set and lightly golden on top.
- Cool: Let the egg cups cool in the tin for 5 minutes before removing them. Use a knife to loosen the edges if necessary.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
Nutrition
- Calories: 80 kcal
- Fat: 5g
- Carbohydrates: 1g
- Protein: 6g