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A mini frittata with vegetables and sausage, sliced in half on a white plate with a fork beside it.
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Spinach and Egg Muffins

These spinach and egg muffins are easy to prep and bake into convenient, protein-packed breakfast bites. Fresh spinach and fluffy eggs come together in a simple recipe that fits perfectly into meal prep or busy mornings.
Course Breakfast
Cuisine American, International
Keyword egg cups, egg mixture, egg muffin, egg muffin recipe, feta, fresh spinach, grease, muffin, muffin pan, muffin tin, preheat, spinach, spinach egg muffin, whisk
Prep Time 10 minutes
Cook Time 20 minutes
Servings 3 Pieces
Calories 142kcal
Author Zuzana Paar

Equipment

Ingredients

  • 3 Eggs
  • 2 Tablespoons Milk
  • 1/4 Cup Red Bell Pepper diced
  • 1/4 Cup Cooked Crumbled Sausage
  • 2 Tablespoons Spinach chopped
  • 3 Tablespoons Shredded Cheddar Cheese
  • 1/8 teaspoon Garlic Powder
  • 1/8 teaspoon Salt
  • 1 Pinch Black Pepper
US Customary - Metric

Instructions

  • Preheat your oven to 350°Fahrenheit (175°Celsius) and lightly grease a 3-cup muffin tin or silicone molds.
  • Whisk the eggs with milk, salt, pepper, and garlic powder until smooth and slightly frothy.
  • Gently fold in diced red bell pepper, cooked sausage, chopped spinach, and shredded cheddar until evenly combined.
  • Fill the muffin cups nearly to the top and bake for 18–20 minutes until set, then cool slightly before serving.

Notes

  • Grease the muffin cups well: Use cooking spray or a little oil to prevent the egg muffin from sticking. This makes it easier to remove the muffins without breaking them.
  • Use fresh or well-drained spinach: If using frozen spinach, squeeze out excess water before adding to the egg mixture. This keeps the muffins from becoming watery and helps them hold their shape.
  • Don’t overfill the muffin cups: Fill each cup about three-quarters full to give the eggs room to rise. Overfilled cups can spill over and make unevenly cooked muffins.
  • Season and mix evenly: Whisk eggs, cheese, and chopped spinach together until smooth. Even mixing ensures every muffin has a balanced flavor and a nice texture.

Nutrition

Serving: 1Piece | Calories: 142kcal | Carbohydrates: 2g | Protein: 10g | Fat: 10g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.04g | Cholesterol: 181mg | Sodium: 295mg | Potassium: 192mg | Fiber: 0.5g | Sugar: 1g | Vitamin A: 1660IU | Vitamin C: 19mg | Calcium: 109mg | Iron: 1mg