Description
These Spinach Quiche Muffins are a delicious, protein-packed breakfast or snack! Easy to make, low-carb, and perfect for meal prep. Try them today!
Ingredients
To whip up a batch of savory spinach egg muffins, gather the following:
- Fresh Spinach: 2 cups, chopped
- Eggs: 6 large
- Cheese: 1 cup shredded (cheddar, feta, or your choice)
- Milk or Cream: 1/2 cup
- Onion: 1/2 cup, finely chopped
- Bell Pepper: 1/2 cup, diced (optional)
- Mushrooms: 1/2 cup, sliced (optional)
- Garlic: 2 cloves, minced
- Olive Oil: 1 tablespoon
- Salt and Pepper: to taste
Instructions
- Preheat the Oven: Set your oven to 375°F (190°C). Grease a 12-cup muffin tin or line it with muffin liners.
- Sauté the Vegetables: In a skillet over medium heat, add olive oil. Sauté onions, bell peppers, and mushrooms until softened, about 5 minutes. Add garlic and spinach; cook until spinach wilts. Season with salt and pepper. Remove from heat and let cool slightly.
- Prepare the Egg Mixture: In a large bowl, whisk together eggs, milk or cream, and a pinch of salt and pepper until well combined.
- Combine Ingredients: Fold the sautéed vegetables and shredded cheese into the egg mixture, stirring gently to distribute evenly.
- Fill the Muffin Tins: Pour the mixture into the prepared muffin tin, filling each cup about three-quarters full.
- Bake: Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the muffins are set and lightly golden on top.
- Cool and Serve: Allow the muffins to cool in the tin for a few minutes before transferring them to a wire rack. Enjoy warm, or store for later.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast, Brunch, Snack
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: ~120-150 kcal
- Sugar: ~1g
- Sodium: ~200-250mg
- Fat: ~9g
- Saturated Fat: ~4g
- Unsaturated Fat: ~4g
- Trans Fat: 0g
- Carbohydrates: ~2-3g
- Fiber: ~0.5-1g
- Protein: ~7g
- Cholesterol: ~140mg