Quick Recipe Version (TL;DR)
Quick Ingredients
- Nonstick spray or 2 tsp olive oil (for the pan)
- 1 tsp olive oil (for sautéing)
- 2 cups (60 g) baby spinach, chopped
- 1/2 cup (75 g) roasted red pepper, drained, patted dry, and diced
- 10 large eggs
- 1/3 cup (80 ml) milk (whole milk preferred)
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
- 1/2 tsp garlic powder
- 1/4 tsp dried oregano
- 1/2 cup (75 g) crumbled feta cheese
- 2 tbsp (10 g) grated Parmesan (optional, for extra savory flavor)
Do This
- 1) Heat oven to 350°F (175°C). Grease a 12-cup muffin tin very well.
- 2) Sauté spinach in 1 tsp olive oil for 1–2 minutes until wilted; cool slightly and squeeze out excess moisture.
- 3) Whisk eggs, milk, salt, pepper, garlic powder, and oregano until fully blended.
- 4) Stir in spinach, roasted red pepper, feta, and Parmesan (if using).
- 5) Divide mixture evenly among muffin cups (about 1/3 cup each).
- 6) Bake 18–22 minutes, until set in the center (165°F / 74°C internal temp if checking).
- 7) Rest 5 minutes, then run a knife around each muffin and lift out. Serve warm or room temperature.
Why You’ll Love This Recipe
- Portable, protein-packed breakfast you can eat warm or at room temperature.
- Reliable for meal prep: bakes in one batch and reheats beautifully.
- Spinach, feta, and roasted red pepper give big flavor without a lot of work.
- Easy to scale up for brunch spreads, potlucks, and holiday mornings.
Grocery List
- Produce: baby spinach, roasted red peppers (jarred), optional fresh herbs (parsley or dill)
- Dairy: large eggs, milk, feta cheese, optional Parmesan
- Pantry: olive oil, kosher salt, black pepper, garlic powder, dried oregano, nonstick cooking spray (optional)
Full Ingredients
For the egg base
- 10 large eggs
- 1/3 cup (80 ml) milk (whole milk preferred; 2% works too)
- 1/2 tsp kosher salt
- 1/4 tsp freshly ground black pepper
- 1/2 tsp garlic powder
- 1/4 tsp dried oregano
Mix-ins
- 1 tsp olive oil (for sautéing spinach)
- 2 cups (60 g) baby spinach, roughly chopped
- 1/2 cup (75 g) roasted red peppers, drained, patted dry, and diced
- 1/2 cup (75 g) feta cheese, crumbled
- 2 tbsp (10 g) finely grated Parmesan cheese (optional, but highly recommended)
For the pan
- Nonstick cooking spray or 2 tsp olive oil (to grease a standard 12-cup muffin tin)
Step-by-Step Instructions
Step 1: Preheat the oven and prep the muffin tin
Arrange a rack in the center of the oven and preheat to 350°F (175°C).
Generously grease a standard 12-cup muffin tin with nonstick spray or about 2 teaspoons olive oil. Be thorough around the rims and corners to prevent sticking, especially because eggs love to cling to metal.
Step 2: Wilt the spinach and remove excess moisture
Heat 1 teaspoon olive oil in a skillet over medium heat. Add the chopped spinach and cook, stirring, for 1–2 minutes, just until wilted.
Transfer spinach to a plate to cool for a minute, then squeeze out excess moisture (use clean hands, a paper towel, or a clean kitchen towel). This small step prevents watery egg muffins.
Step 3: Prep the roasted red peppers
Dice the roasted red peppers into small pieces. If using jarred roasted red peppers, drain them well and pat dry with paper towels. Less moisture means better texture and less sinking.
Step 4: Whisk the eggs until smooth
In a large bowl, crack in the 10 eggs. Add the milk, salt, black pepper, garlic powder, and dried oregano.
Whisk for about 30–45 seconds, until the yolks and whites are fully combined and the mixture looks uniform and slightly frothy.
Step 5: Add the mix-ins
Stir the wilted spinach, diced roasted red pepper, feta, and Parmesan (if using) into the egg mixture.
Mix just until evenly distributed so every muffin gets a bit of each ingredient.
Step 6: Fill the muffin cups evenly
Divide the mixture evenly among the 12 muffin cups, filling each about 3/4 full (roughly 1/3 cup per cup).
If the ingredients settle in the bowl as you scoop, give the mixture a quick stir between fills to keep the distribution even.
Step 7: Bake until set, then rest and remove
Bake at 350°F (175°C) for 18–22 minutes, until the centers are set and no longer look wet. If you like to be precise, an instant-read thermometer inserted into the center of a muffin should read 165°F (74°C).
Let the muffins rest in the tin for 5 minutes. Run a thin knife or small offset spatula around each muffin to loosen, then lift out. Serve warm, or cool to room temperature for a grab-and-go breakfast.
Pro Tips
- Grease the pan like you mean it: Eggs stick easily. If you have silicone muffin cups/liners, they work especially well here.
- Dry your add-ins: Pat roasted red peppers dry and squeeze the spinach. Too much moisture can cause soggy bottoms and less-than-fluffy texture.
- Don’t overbake: Pull them when just set. Overbaking can make egg muffins rubbery.
- Even distribution: Stir the bowl between scoops so feta and peppers don’t all end up in the last few cups.
- For a taller, puffier look: Whisk well and bake promptly so the mixture doesn’t deflate before it hits the oven.
Variations
- Mediterranean: Add 2 tbsp sliced olives and swap oregano for dried basil; finish with a sprinkle of chopped parsley.
- Spicy: Add 1/4 tsp crushed red pepper flakes or 1 finely diced jalapeño; use pepper jack in place of Parmesan.
- More veggies: Add 1/2 cup (about 60 g) finely diced sautéed onion or mushrooms (cook off moisture first).
Storage & Make-Ahead
Let muffins cool completely before storing.
Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Freeze in a single layer until solid, then transfer to a freezer bag/container and freeze up to 2 months.
Reheat: Microwave 1–2 muffins on a microwave-safe plate for 20–40 seconds (from the fridge) or 60–90 seconds (from frozen), until hot. For a drier, slightly crisp edge, reheat in a toaster oven at 325°F (163°C) for 8–12 minutes.
Make-ahead for a crowd: Bake a day ahead, cool, refrigerate, and bring to room temperature before serving, or warm on a sheet pan at 300°F (149°C) for 10 minutes.
Nutrition (per serving)
Approximate, based on 2 muffins per serving (1/6 of batch): 210 calories; 14 g protein; 15 g fat; 5 g carbohydrates; 1 g fiber; 3 g sugar; 520 mg sodium.
