Egg Muffins

Ingredients

• 4 large Large Eggs (beaten)
• 4 large egg whites Egg Whites (additional for protein boost)
• 1 cup Fresh Spinach (chopped)
• 0.5 cup Red Bell Pepper (diced)
• 0.25 cup Onion (finely chopped)
• 0.5 cup Feta Cheese (crumbled)
• 0.5 tsp Salt (to taste)
• 0.25 tsp Black Pepper (freshly ground)
• 1 tbsp Olive Oil (for greasing muffin tin)

Instructions

1. Preheat Oven

   Set the oven to 350°F and let it preheat fully.

   Time: PT10M

   Temperature: 350°F

2. Grease Muffin Tin

   Lightly coat each cup of the muffin tin with olive oil or cooking spray.

   Time: PT2M

3. Sauté Vegetables

   In a skillet over medium heat, sauté the chopped spinach, diced red bell pepper, and onion until the spinach wilts and the vegetables are softened, about 5 minutes.

   Time: PT5M

4. Whisk Eggs

   In a large mixing bowl, whisk together the whole eggs and egg whites until the mixture is uniform and slightly frothy.

   Time: PT3M

5. Combine Ingredients

   Add the sautéed vegetables, crumbled feta, salt, and black pepper to the egg mixture and stir gently to combine.

   Time: PT2M

6. Fill Muffin Cups

   Pour the batter into the prepared muffin tin, filling each cup about three‑quarters full.

   Time: PT3M

7. Bake

   Place the muffin tin in the preheated oven and bake for 20 minutes, or until the tops are lightly golden and a toothpick inserted into the center comes out clean.

   Time: PT20M

   Temperature: 350°F

8. Cool and Remove

   Allow the muffins to cool in the tin for 5 minutes, then gently remove them and place on a wire rack to cool completely.

   Time: PT5M

9. Store or Freeze

   Once completely cooled, store muffins in an airtight container in the refrigerator for up to 4 days, or freeze for up to 3 months.

   Time: PT0M

Nutrition Facts

Calories

180

Protein

15 g

Carbohydrates

5 g

Fat

10 g

Fiber

2 g

Ingredient Substitutions

• Instead of Large Eggs: egg substitute, tofu scramble
• Instead of Egg Whites: aquafaba
• Instead of Fresh Spinach: kale, Swiss chard
• Instead of Red Bell Pepper: any bell pepper
• Instead of Onion: shallots
• Instead of Feta Cheese: goat cheese, cotija
• Instead of Salt: sea salt
• Instead of Black Pepper: white pepper
• Instead of Olive Oil: cooking spray

Equipment Needed

• Muffin Tin
• Mixing Bowl
• Whisk
• Oven
• Silicone Liner (optional)
• Cutting Board
• Chef's Knife

Critical Steps — Do Not Skip

• Preheating the oven to the correct temperature
• Whisking eggs until uniform and slightly frothy
• Filling muffin cups evenly without overfilling
• Baking until set but not overcooked

Chef Tips from the Video

• Add a pinch of smoked paprika to the batter for a subtle smoky flavor.
• Stir in fresh chopped chives or parsley just before baking for extra color and freshness.
• For an even fluffier texture, separate yolks and whites, beat the whites to soft peaks, then fold them into the yolk mixture.

Troubleshooting

Storage

Refrigerator: Up to 4 days in an airtight container.

Freezer: Up to 3 months in a freezer‑safe bag or container.

Room temperature: Do not store at room temperature for more than 2 hours.

Make-Ahead Tips

• Cool the muffins completely before freezing to prevent ice crystals.
• Freeze on a single layer on a baking sheet first, then transfer to a freezer bag for space‑saving storage.
• Reheat directly from frozen in the microwave (60‑90 seconds) or in a preheated oven at 350°F for about 10 minutes.

Frequently Asked Questions