These Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups are a delicious and nutritious option for breakfast or a quick snack. Packed with protein and flavor, they make for a great grab-and-go meal that’s easy to prepare and perfect for meal prepping.
Ingredients
- 4 eggs
- 3/4 cup egg whites
- 1/2 cup sun-dried tomatoes, drained and chopped
Directions
- Preheat the oven to 350°F.
- In a bowl, whisk together the eggs and egg whites.
- Stir in the chopped sun-dried tomatoes.
- Divide the mixture evenly among a greased muffin tin.
- Bake for 20-25 minutes or until the muffin cups are set.
- Enjoy!
Servings and Timing
- Servings: 4
- Prep Time: 5 minutes
- Cooking Time: 20-25 minutes
- Total Time: 25-30 minutes
Variations
- Add Spinach: Add a handful of fresh spinach or frozen spinach (thawed and drained) to the egg mixture for extra flavor and nutrition.
- Feta Cheese: Swap out the feta cheese for another cheese like cheddar, mozzarella, or goat cheese.
- Herbs and Spices: Customize the flavor by adding herbs like basil, oregano, or thyme.
- Veggie Medley: Include other vegetables like bell peppers, onions, or mushrooms to make it even more colorful and hearty.
Storage/Reheating
- Storage: Store the cooked egg muffin cups in an airtight container in the refrigerator for up to 4 days.
- Reheating: To reheat, microwave the muffin cups for 20-30 seconds or warm them in the oven at 350°F for about 5-7 minutes.
10 FAQs
- Can I use just egg whites instead of whole eggs? Yes, you can use only egg whites for a lower-fat version of the muffin cups.
- Can I freeze these egg muffin cups? Yes, you can freeze them for up to 2-3 months. Simply wrap them individually and store in a freezer-safe bag.
- What can I use instead of sun-dried tomatoes? You can use fresh tomatoes, roasted red peppers, or olives for a different flavor.
- Can I make these muffin cups without a muffin tin? If you don’t have a muffin tin, you can bake the mixture in a small baking dish and cut it into squares once done.
- Are these muffin cups keto-friendly? Yes, they are low-carb and keto-friendly as long as you avoid adding high-carb ingredients.
- Can I add bacon or sausage to these muffin cups? Yes, adding cooked bacon or sausage would add extra flavor and protein to these muffins.
- How can I make these muffin cups spicier? You can add diced jalapeños or red pepper flakes to the egg mixture for a spicy kick.
- What is the best way to serve these muffin cups? These muffin cups can be served on their own or paired with a side of fruit, avocado, or a small salad.
- Can I use a silicone muffin tin? Yes, a silicone muffin tin works well and makes it easier to remove the muffin cups once they’re baked.
- Can I make these muffin cups ahead of time for meal prep? Absolutely! These muffin cups are perfect for meal prep and can be stored in the fridge for a few days or frozen for later use.
Conclusion
Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups are a perfect balance of savory flavors and wholesome ingredients. These quick and easy muffin cups are ideal for busy mornings, meal prep, or as a protein-packed snack. With so many variations and options to make them your own, they are sure to become a breakfast staple!