Whisk eggs with sautéed mushrooms and wilted spinach, pour into a muffin tin, and twenty minutes later you have a week of grab-and-go breakfasts. They hold together well enough to eat with your hands on the way out the door.
Ingredients
- 8 eggs
- 1 cup mushrooms, diced
- 2 cups baby spinach, chopped
- 1/4 cup diced onion
- 1 tbsp olive oil
- 1/4 cup crumbled feta
- Salt and pepper to taste
- Pinch of nutmeg
Instructions
- Preheat oven to 180°C (350°F). Grease a 12-cup muffin tin well.
- Heat olive oil in a skillet over medium heat. Sauté onion and mushrooms for 5 minutes until softened. Add spinach and cook until wilted. Let cool slightly.
- Whisk eggs in a large bowl with salt, pepper, and nutmeg. Stir in the cooled vegetable mixture and feta.
- Divide mixture evenly among muffin cups, filling each about two-thirds full.
- Bake 18-20 minutes until set and lightly golden on top. Cool 5 minutes before removing.
Nutrition Facts (per serving, 2 muffins)
| Calories | 160 |
| Total fat | 11g |
| Total carbohydrates | 3g |
| Dietary fiber | 1g |
| Protein | 13g |
| Sodium | 230mg |
Why This Is Good for Your Gut
Mushrooms provide beta-glucans, a prebiotic fiber that feeds beneficial bacteria and supports immune signaling in the gut. Spinach adds folate and magnesium, both of which support smooth muscle function in the digestive tract. Eggs deliver complete protein without added carbohydrates, useful for anyone managing blood sugar.
They keep in the fridge for four days and freeze well, so a double batch is worth the extra ten minutes. Love egg muffins? Try our Mushroom Kale Frittata or Egg and Cheese Stuffed Avocado.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
