Spinach and Feta Egg Muffins
- Total time
- 37 min
- Servings
- 4
- Net carbs
- 3.8 g
- Difficulty
- Easy
These little egg muffins bring together spinach, salty feta, sweet red pepper and fresh dill, a bit like a bite-size Israeli breakfast frittata. Bake a tray once and you have an easy, protein-rich breakfast ready for several mornings.
Serves 4 (3 muffins each) · 15 min prep · 22 min baking · let them cool for 5 minutes in the tin before lifting them out.
Fasting: Like any food, these break a fast. They are a gentle, satisfying first meal to open your eating window, and they reheat in under a minute.
Ingredients
- 8eggs · large
- 60 mlwhole milk
- 60 gfresh baby spinach · chopped
- 100 gfeta cheese · crumbled
- 75 gred bell pepper · finely diced
- 20 ggreen onions · thinly sliced
- 10 gfresh dill or parsley · chopped
- 1 gdried oregano
- 10 mlolive oil · for greasing
- salt and black pepper · to taste
Steps
- Heat the oven to 180°C (350°F).
- Brush the 12 cups of a muffin tin well with the olive oil.
- Divide the spinach, red pepper, green onions and herbs between the cups.
- Scatter the crumbled feta over the vegetables.
- Whisk the eggs with the milk, oregano, a little salt and plenty of black pepper.
- Pour the egg mixture into the cups, filling each about three quarters full.
- Bake for 20 to 22 minutes, until puffed and set in the centre.
- Rest the muffins in the tin for 5 minutes, then run a knife around the edges and lift them out.
Tip. Feta is already salty, so go easy on the salt. Cooled muffins keep in a covered container in the fridge for up to 4 days; warm them briefly before eating.
Nutrition per serving
| Net carbs | 3.8 g |
|---|---|
| Total carbs | 4.8 g |
| Fiber | 1 g |
| Protein | 17.4 g |
| Fat | 18 g |
| Energy | 253 kcal |
Estimated by Nora Bennett (AI).
General information, not medical advice. Talk to your doctor before you change your diet or start fasting.
