Egg Muffin Cups with Spinach, Feta, and Sun-Dried Tomatoes: A Healthy Breakfast on the Go

Imagine waking up to a delicious, nutritious breakfast that’s already prepared and ready to enjoy. With Egg Muffin Cups with Spinach, Feta, and Sun-Dried Tomatoes, you can do just that. These protein-packed muffins are loaded with fresh spinach, tangy feta, and flavorful sun-dried tomatoes, offering a savory and satisfying start to your day. Perfect for meal prep, these muffins are also customizable and simple to make. Let’s dive into why these egg muffin cups are about to become your go-to breakfast choice.

Why Egg Muffin Cups Are the Perfect Breakfast Solution

• Quick and Easy: With minimal prep and bake time, you’ll have a wholesome breakfast in no time.
• Portable: Whether you’re rushing out the door or packing a snack, these muffins are easy to grab and go.
• Nutrient-Dense: Packed with protein, vitamins, and healthy fats, they keep you energized throughout the morning.
• Customizable: Swap ingredients or add your favorite veggies and cheeses to make them uniquely yours.

Ingredients for Egg Muffin Cups with Spinach, Feta, and Sun-Dried Tomatoes

To make 12 delicious egg muffin cups, gather the following ingredients:

Ingredient	Quantity
Large eggs	4
Egg whites	¾ cup
Sun-dried tomatoes	½ cup (rinsed, diced)
Spinach	2 cups (chopped)
Feta cheese	¼ cup (crumbled)
Italian seasoning	1 teaspoon
Salt	To taste
Pepper	To taste
Cooking spray	For greasing

How to Make Egg Muffin Cups with Spinach, Feta, and Sun-Dried Tomatoes

1. Preheat Your Oven

Set your oven to 350°F (175°C). Lightly coat a 12-cup muffin tin with cooking spray to prevent sticking.

2. Prepare the Egg Mixture

In a mixing bowl, whisk together the eggs and egg whites until fully combined. Season the mixture with salt, pepper, and Italian seasoning for a flavorful base.

3. Add the Vegetables and Cheese

Fold in the chopped spinach, diced sun-dried tomatoes, and crumbled feta cheese. Mix gently to ensure the ingredients are evenly distributed.

4. Fill the Muffin Tin

Carefully pour the egg mixture into the prepared muffin tin, filling each cup about ¾ full. The muffins will puff up slightly as they bake.

5. Bake Until Set

Place the muffin tin in the preheated oven and bake for 20–25 minutes, or until the egg mixture is fully set and the tops are lightly golden.

6. Cool and Serve

Once baked, let the muffins cool for a few minutes before removing them from the tin. Enjoy warm, or let them cool completely for meal prep and storage.

Tips for Perfect Egg Muffin Cups

• Avoid Overfilling: Leave a little space at the top of each muffin cup to prevent overflow during baking.
• Use Fresh Ingredients: Fresh spinach and high-quality sun-dried tomatoes enhance the flavor.
• Storage: Store cooled muffins in an airtight container in the refrigerator for up to 4 days or freeze for up to a month.
• Reheating: Reheat in the microwave for 20–30 seconds or in a 350°F oven for 5–7 minutes.

Nutritional Information (Per Muffin)

Nutrient	Amount
Calories	~70
Protein	~6g
Fat	~4g
Carbohydrates	~1g
Fiber	~0.5g
Sodium	~120mg

Creative Variations for Egg Muffin Cups

• Add Protein: Include diced turkey, ham, or cooked sausage for an extra protein boost.
• Go Dairy-Free: Replace feta with nutritional yeast or omit cheese entirely for a dairy-free option.
• Spice It Up: Add a pinch of chili flakes or cayenne pepper for some heat.
• Swap the Greens: Use kale, arugula, or Swiss chard instead of spinach for variety.

Serving Suggestions

Egg muffin cups are versatile and pair well with a variety of sides:

• Toast: Serve with a slice of whole-grain or sourdough toast.
• Fresh Fruit: Add a side of berries, orange slices, or melon for a refreshing contrast.
• Yogurt: Pair with Greek yogurt for a protein-packed meal.

FAQs About Egg Muffin Cups with Spinach, Feta, and Sun-Dried Tomatoes

1. Can I use whole eggs instead of egg whites?
Yes, you can substitute the egg whites with 2 additional whole eggs for a richer flavor and texture.

2. Can I make these muffins ahead of time?
Absolutely! These muffins are ideal for meal prep and can be stored in the fridge or freezer.

3. How do I prevent the muffins from sticking to the pan?
Grease the muffin tin thoroughly with cooking spray or use silicone muffin liners for easy removal.

4. Can I use frozen spinach?
Yes, but make sure to thaw and drain it well to avoid excess moisture in the muffins.

5. What other cheeses work well in this recipe?
Cheddar, mozzarella, goat cheese, or even Parmesan are great alternatives to feta.

6. Are these muffins gluten-free?
Yes, this recipe is naturally gluten-free as it doesn’t include any flour or bread products.

Conclusion: A Delicious Start to Your Day

These Egg Muffin Cups with Spinach, Feta, and Sun-Dried Tomatoes are a game-changer for busy mornings and healthy snacking. Easy to make, nutrient-dense, and bursting with Mediterranean flavors, they’re a delightful way to fuel your day. Whether you’re preparing breakfast for a week or serving them fresh to family and friends, this recipe is a must-try.

Print