This Spinach-Feta muffins recipe is so easy you’ll want to include in your weekly meal prep routine on a regular basis.

 

If you’re Keto or low-calories, enjoy this recipe as-is! It makes a delicious brunch or breakfast.

 

Spinach-feta keto muffins fit the bills!  Great for an everyday meal. Even though I planned these as a breakfast food, mini spinach-feta muffins are perfect for brunch or lunch as well. In fact, they fit perfectly in a lunch box alongside a salad for a meal on-the-go.

 

Eggs are the main ingredient of the Italian dish frittata. Eggs are an incredibly frugal protein option and contain amino acids, selenium, vitamin D, B6, B12, and minerals like copper, iron, and zinc. They are also rich in fat-soluble vitamins A, D, E and K too.

 

If eggs are so nutritious you may be wondering, “what are some delicious recipes made with eggs?” Well, frittata, for one!

 

But, there’s also quiche, fried eggs, scrambled eggs, hard-boiled eggs, poached eggs, egg casserole, deviled eggs, and more!

 

Eggs are also the base of home-made mayonnaise. It is the lecithin content of eggs that causes them to emulsify so well.

 

What Is A Frittata?

Spinach-Feta MuffinsA frittata is an Italian dish that combines eggs with flavourful additions such as vegetables and various meats. It has some similarities to an omelet, in that is made of eggs and vegetables, but many find frittatas easier to make.

 

Frittatas often start out with the vegetables and meat filling sautéed on the stovetop. The egg mixture is poured over the filling and the pan-cooked until almost set.

 

Then the pan is then moved to the oven or broiler where the frittata is finished and given a nice browning.

 

We are adjusting these steps slightly to make mini frittatas for convenience and to save time.

 

How To Make Spinach-Feta Mini Muffins

I find mini-muffins much easier than regular frittatas. They require less hands-on time and don’t need to be watched so carefully.

  1. Melt butter or oil in a cast iron skillet.
  2. Sauté filling.
  3. Preheat oven to 350 degrees Fahrenheit.
  4. Grease muffin pans and spoon filling into each cavity.
  5. Whisk eggs, milk or dairy-free option, and seasonings until smooth.
  6. Pour mixture evenly into each cavity over the vegetables.
  7. Season with salt and pepper
  8. Top with cheese, if using.
  9. Bake in oven for 15 to 20 minutes.

Best Ingredients For A Muffin

High-Quality Eggs

Spinach-Feta MuffinsHigh-quality eggs are the foundation for a nutritious and delicious frittata (or any egg-based dish for that matter). Choose eggs that are pasture-raised, if possible.

Vegetables

Some of the most popular vegetable use in frittatas include bell peppers, onions, mushrooms, and spinach. Sliced zucchini and yellow squash are also delicious, but should be cooked long enough to remove water content so the frittata does not become watery.

Tomatoes are an excellent addition too, especially roasted cherry tomatoes!

Sweet potatoes are quite delicious in frittatas too! They should be precooked and cut into small pieces. This is a great use for leftover baked or roasted sweet potatoes.

Herbs

Fresh herbs add a ton of flavor and should be included whenever possible. Fried herbs work well too, but fresh herbs add a taste that’s hard to beat.

Basil, chives, parsley, thyme, and oregano are lovely additions.

Meat

Meat is not a requirement in a frittata, but it can be a delicious addition. Sausage, ham and bacon pair well with eggs and vegetables, and work well in this dish.

Cheese

Cheese is also not a requirement, but it does bring a lot of flavour, especially for kids. Cheddar cheese, feta cheese, goat cheese, and Parmesan are all great choices.

Dairy-Free Alternatives For Mini Muffin

Frittatas often include milk or cream, but dairy-free options will work here too. To make a dairy-free frittata, use almond milk and full-fat coconut milk instead of milk or cream.

The butter used to sauté vegetables can be substituted with olive oil, tallow, or ghee (if tolerated).

 

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Spinach-Feta Muffins

Spinach-Feta Muffins


  • Author: Jesslyn Lim
  • Prep Time: 15 min
  • Cook Time: 20 min
  • Total Time: 35 mins
  • Diet: Low Calorie

Description

Looking for a healthy and satisfying breakfast packed full of veggies? Keto mini muffins fit the bill.  This spinach-Feta muffin is so easy you’ll want to include in your weekly meal prep routine on a regular basis.

If you are keto, enjoy this recipe as-is!  It makes a delicious brunch or breakfast! 

This spinach and feta baked egg muffins are easy to customize to include chorizo, smoked salmon, sausage, asparagus, bacon, or ham and cheese… the sky’s the limit! If you want, make them ahead of time and store in the freezer for low carb snacks or lunches on-the-go.

This is a great recipe to make with kids. They can grease the muffin pan, spoon veggies into each cavity, and sprinkle feta cheese over the top. Kids can also crack and beat the eggs and even pour the egg mixture with a little help (depending on their age and skill level).


Ingredients

Ingredients:

Spinach-Feta Muffins

  • 2 tablespoons grass-fed butter or other cooking fat, such as avocado oil for dairy-free 

  • 1/2 to 1 cup yellow onion diced

  • 1/4 sweet red pepper

  • 1/4 sweet orange pepper

  • 1/4 sweet yellow pepper

  • 1 cups spinach

  • 1/3 cup basil roughly chopped

  • 1/3 to 1/2 cup feta cheese omit for dairy-free 

  • 8 eggs

  • 1/2 + 1/8 cup almond milk

  • Himalayan sea salt to taste

  • pepper to taste


Instructions

Instructions:

  1. Preheat oven to 350 degrees.

  2. Melt butter in a skillet over medium heat.

  3. Sauté onions and peppers until softened, about 5 minutes.

  4. Add spinach and basil. Stir to combine. Cook until wilted, about 2 to 3 minutes.

  5. Remove from heat and set aside.

  6. Grease muffin tray generously with butter

  7. Divide cooked vegetables evenly between the muffin cups.

  8. Sprinkle each muffin cup with 1 to 2 teaspoons of feta cheese.

  9. In a large measuring cup or small bowl, whisk together eggs and milk.

    Spinach-feta muffins

  10. Season to taste with salt and pepper.

  11. Pour egg mixture over vegetables evenly.
  12. Bake in preheated oven for 15 to 20 minutes until eggs are firm and tops of frittatas are slightly puffed.

  13. Remove from oven. Serve immediately or allow to cool, then refrigerate for a maximum of 3 to 4 days.

  14. Serve with a side salad, fruit, and/or bacon.

Notes

I’ve included vegetables and feta cheese in these keto mini frittatas, but you could easily add sausage, ham, or bacon if desired.

 

  • Category: Breakfast
  • Cuisine: Italian

Nutrition

  • Serving Size: 6 mini feta muffins
  • Calories: 72
  • Sugar: 0
  • Sodium: 110mg
  • Fat: 5g
  • Saturated Fat: 1g
  • Unsaturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 2g
  • Fiber: 3g
  • Protein: 7g
  • Cholesterol: 154mg

Keywords: Spinach-Feta Muffins

 

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Are you going to make this quick, easy, and rich nutrient breakfast?      How do you like to prepare them? I would like to love you share your comments!

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To Your Health Longevity & Vitality,

Jesslyn Lim

Integrative Nutrition & Life Coach | Aromatherapist

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