A muffin tin turns eggs into a grab-and-go breakfast that survives the whole week in the fridge. Spinach and feta keep every bite interesting, and there's no flour anywhere near the batter.
Ingredients
- 8 large eggs
- 1/4 cup milk
- 2 cups fresh spinach, chopped
- 1/2 cup crumbled feta
- 1/4 cup diced red bell pepper
- Salt and black pepper to taste
- Cooking spray or butter for the tin
Instructions
- Preheat oven to 350°F (175°C). Grease a 12-cup muffin tin well.
- Whisk eggs and milk together in a large bowl. Season with salt and pepper.
- Stir in spinach, feta, and bell pepper.
- Divide the mixture evenly among the muffin cups, filling each about three-quarters full.
- Bake 18-20 minutes until set and lightly golden on top.
- Let cool 5 minutes before removing from the tin.
Nutrition Facts (per serving, 3 muffins)
| Calories | 210 |
| Total fat | 14g |
| Total carbohydrates | 4g |
| Dietary fiber | 1g |
| Protein | 17g |
| Sodium | 340mg |
Why This Is Good for Your Gut
Eggs provide a complete, easily digested protein source that helps stabilize blood sugar through the morning, and spinach adds fiber and micronutrients without adding meaningful carbohydrate. Keeping these low-carb and portion-controlled makes them an easy way to avoid the mid-morning energy crash a carb-heavy breakfast often causes.
Bake a batch on Sunday and breakfast is handled through Thursday. Want a different spin on the same idea? Try our Spinach Mushroom Egg Muffins or Spinach and Feta Egg Bake.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
