Spinach Feta Egg Cups
These spinach feta egg cups are delicious, flavorful, low carb egg bites that make for a wonderful high protein breakfast or grab-and-go snack.
Servings: 12 egg cups
Equipment
Ingredients
- 2 cups chopped fresh spinach
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 9 large eggs
- 1/2 cup crumbled feta
- optional sun-dried tomatoes julienne sliced
Instructions
- Preheat oven to 350 degrees F. Grease a silicone muffin tin or a regular muffin tin with olive oil. Note: Silicone muffin tins work best to avoid the eggs sticking to the pan.
- Put the chopped spinach into each muffin tin.
- In a large bowl, add the 9 eggs, 1/4 cup crumbled feta, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon oregano, 1/4 teaspoon salt and 1/4 teaspoon pepper and mix.
- Evenly pour the egg mixture into each muffin tin. Sprinkle the rest of feta on top of each muffin tin. If adding sun dried tomatoes, add 2-3 slices on top of each muffin tin and push them into the egg mixture a little bit. I like adding them to half of the muffin tins, and leaving the other half just spinach and feta.
- Bake for 23-26 minutes, until the egg muffins are set. Let the muffins cool for a few minutes and then run a knife around the edges to remove them. Eat or let them cool on a wire rack.
Notes
- Use a silicone muffin mold to ensure the egg muffins don't stick to the muffin tin.
- Grease the muffin mold with a spray olive oil before adding the egg bite mixture to them.
- Don't add too much feta! It can make the recipe too salty. The amount in this recipe is perfect to taste the feta, but not have too much salt.
Nutrition
Calories: 72kcal | Carbohydrates: 1g | Protein: 6g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 145mg | Sodium: 177mg | Potassium: 87mg | Fiber: 0.2g | Sugar: 0.2g | Vitamin A: 699IU | Vitamin C: 1mg | Calcium: 59mg | Iron: 1mg