Description
Savory spinach, feta, and sun-dried tomato egg muffin cups blend Mediterranean flavors into portable breakfast perfection. Protein-packed ingredients create delightful morning nutrition you can enjoy on the go or share with friends.
Ingredients
Scale
- 4 eggs
- ¾ cup (180 mL) egg whites
- 2 cups (475 mL) spinach, chopped
- ½ cup (120 mL) sun-dried tomatoes, drained and chopped
- ¼ cup (60 mL) feta cheese, crumbled
- 1 tsp Italian seasoning
- Salt to taste
- Pepper to taste
- Cooking spray
Instructions
- Preparation: Preheat the oven to 375°F and coat a 12-cup muffin tin with cooking spray, ensuring each cavity is lightly greased to prevent sticking.
- Egg Base Creation: Whisk together eggs, egg whites, chopped spinach, Italian seasoning, salt, and pepper until the mixture is uniform and silky, creating a vibrant base for the muffin cups.
- Filling and Garnishing: Pour the egg mixture into each muffin cavity, filling about three-quarters full, then artfully scatter sun-dried tomato pieces and crumble feta cheese across the surface for a burst of flavor and texture.
- Baking Process: Slide the muffin tin into the preheated oven and bake for 15-18 minutes, watching for the egg cups to set completely and develop a delicate golden appearance.
- Cooling and Serving: Remove from the oven and allow the muffin cups to rest for 5 minutes. Gently release the edges using a small spatula, transfer to a serving plate, and enjoy warm or at room temperature as a protein-rich breakfast or snack.
Notes
- Optimize Egg Volume: Avoid overfilling muffin cups, leaving 1/4 space for rising to prevent messy overflow during baking.
- Master Even Distribution: Gently stir and fold ingredients to ensure uniform flavor and prevent ingredient clumping in egg mixture.
- Prevent Sticking Techniques: Use non-stick cooking spray generously or line cups with parchment paper for effortless removal.
- Storage Smart Solution: Refrigerate cooled egg muffins in airtight container for up to 4 days, reheating briefly in microwave for quick protein-packed meal.
- Prep Time: 10 minutes
- Cook Time: 15-18 minutes
- Category: Breakfast, Snacks
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 13
- Calories: 60
- Sugar: 1g
- Sodium: 150mg
- Fat: 3g
- Saturated Fat: 1g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 4g
- Fiber: 1g
- Protein: 6g
- Cholesterol: 70mg