SPINACH AND FETA EGG MUFFINS

Introduction:
These Spinach and Feta Egg Muffins are fluffy, flavorful, and loaded with protein and nutrients. They’re an easy grab-and-go breakfast or snack that keeps you energized throughout the day. Packed with spinach, eggs, cheese, and seasonings, these muffins are baked to golden perfection and can be stored for meal prep all week.

Ingredients:

**For 12 muffins:

• 8 large eggs
• 1/4 cup milk (any kind – dairy or non-dairy)
• 2 cups fresh spinach, chopped
• 1/2 cup crumbled feta cheese
• 1/4 cup shredded mozzarella (optional for extra cheesiness)
• 1/4 cup diced onion
• 1 small clove garlic, minced
• 1 tablespoon olive oil or butter
• Salt, to taste (about 1/2 teaspoon)
• Black pepper, to taste
• Optional: pinch of red chili flakes or paprika for a little spice

**Instructions:

1. Preheat the Oven:
   Preheat your oven to 375°F (190°C). Grease a 12-cup muffin tin lightly with olive oil, butter, or non-stick spray.
2. Sauté the Vegetables:
   In a skillet over medium heat, add olive oil or butter. Add diced onions and cook until soft (about 3 minutes). Add minced garlic and chopped spinach, cooking until spinach wilts (about 2 minutes). Remove from heat and let it cool slightly.
3. Prepare the Egg Mixture:
   In a large mixing bowl, whisk the eggs and milk together until well combined. Season with salt, black pepper, and a pinch of paprika if using.
4. Combine Ingredients:
   Add the sautéed spinach mixture into the eggs, then fold in the feta and mozzarella cheese. Mix gently so the ingredients are evenly distributed.
5. Pour into Muffin Tin:
   Evenly pour the mixture into the greased muffin cups, filling each about 3/4 full.
6. Bake:
   Bake in the preheated oven for 18–22 minutes, or until the muffins are puffed up and golden brown on top. A toothpick inserted in the center should come out clean.
7. Cool and Serve:
   Allow to cool for 5 minutes before removing from the pan. Serve warm or store for later.

Storage and Reheating:

• Refrigerator: Store in an airtight container for up to 5 days.
• Freezer: Wrap each muffin individually and freeze up to 2 months.
• Reheat: Microwave for 30–45 seconds or warm in the oven at 350°F for 10 minutes.

Benefits:

• High in Protein: Eggs and feta provide energy and muscle support.
• Rich in Iron and Fiber: Spinach boosts red blood cell health and aids digestion.
• Low Carb & Keto-Friendly: Great for weight loss and stable blood sugar.
• Make-Ahead Friendly: Perfect for meal prep and busy mornings.

Nutrition (Per Muffin, approx.):

Calories: 95
Protein: 7g
Carbs: 2g
Fat: 7g
Fiber: 1g

Conclusion:

These Spinach and Feta Egg Muffins are a nutritious, satisfying, and versatile recipe for any occasion. Whether enjoyed as breakfast, lunch, or a light snack, they’re a delicious way to get your greens and protein in one bite!