Spinach, Feta, and Sun-Dried Tomato Egg Muffin Cups

Egg muffin cups are an option of breakfast or fantastic, healthy and practical snack, perfect for busy mornings when you need something fast, delicious and filled with nutrients. These Cups of spinach, feta and dried egg muffins in the sun Mix the protein -rich eggs, spinach rich in nutrients, tangy feta cheese and tasty sun tomatoes, creating a delicious low carbohydrate meal that can be prepared in advance and appreciated throughout the week.

The egg muffin cups are very versatile. You can exchange your favorite vegetables, cheeses or seasonings, but this version has a Mediterranean touch with the combination of sun -dried tomatoes and feta cheese, which makes each bite tasty and satisfactory. Whether you are preparing meals for the week or looking for a portable breakfast option, these egg muffin cups are perfect.

Not only do they have a delicious taste, but they are also incredibly nutritious, filled with vitamins, minerals and essential proteins to keep you under tension. Let’s dive into the complete recipe and guide on how to make these delicious Cups of spinach, feta and dried egg muffins in the sun.

Ingredients:

• 4 large eggs
• 3/4 cup of egg whites (or 5 additional egg whites)
• 1/2 cup of dried tomatoes in the sun (drained and chopped)
• 2 cups of fresh (chopped) spinach
• 1/4 Feta cheese cup (crumbled)
• 1 teaspoon of Italian seasoning
• Salt and pepper to taste
• Cooking spray (to grease the muffin pan)

Preparation:

Step 1: Preheat the oven

• Preheat your oven to 375 ° F (190 ° C) to make sure it reaches the right temperature when you are ready to cook the muffins.
• While the heated oven, slightly send a 12 cup muffin pan with a cooking spray. This will prevent egg muffins from sticking and will facilitate them later.

Step 2: Prepare the egg mixture

• In a medium -sized bowl, break the 4 whole eggs and add the 3/4 cup of egg whites. The use of egg whites helps reduce the fat content while keeping the light and fluffy muffins.
• Whisk the eggs together until it is completely mixed. Make sure that the yolks and egg whites are combined to create a smooth mixture.
• Add the chopped spinach, Italian seasoning, salt and pepper. The spinach will add a bright green color and a boost of vitamins A and C. The Italian seasoning gives a beautiful flavor of herbs to the muffins. Incorporate the ingredients together until the spinach is distributed evenly in the egg mixture.

Step 3: Fill the muffin cups

• Pour the egg mixture into the prepared cups of muffins. Fill each cup about 3/4 full, leaving a little space at the top so that the muffins get up while they cook. The mixture of eggs should be divided as uniformly as possible from the 12 cups of muffins.

Step 4: Add garnishes

• It is now time to sprinkle in dried tomatoes in the chopped sun and crumbled feta cheese. Distribute them evenly above each cup of muffins. The sun -dried tomatoes offer a sweet and slightly tangy flavor, and the Feta cheese adds a creamy and salty bite. These two ingredients beautifully complete the spinach and eggs.

Step 5: Bake

• Place the muffin mold in the preheated oven and bake for about 15 to 18 minutes. Keep an eye on the muffins around the 15 -minute brand to make sure you don’t too much cook. The muffins are finished when they have increased, and the summits have transformed a light golden color. You can check the cooking by inserting a toothpick in the center of one of the muffins. If it comes out clean, the muffins are ready.

Step 6: Cool and remove

• After cooking, remove the muffin mold from the oven and let the muffins cool in the pan for about 5 minutes. This cooling period helps them firm up and facilitates them to remove them from the pan.
• Using a small spatula or a butter knife, carefully loosen the sides of each egg muffin and gently lift them with muffin cups.

Step 7: Serve and enjoy

• Serve the muffins immediately if you plan to enjoy them hot or allow them to cool completely before storing for later.

Kitchen note:

These Cups of spinach, feta and dried egg muffins in the sun Can be stored in the refrigerator up to 5 days in an airtight container. They are also user -friendly! If you want to freeze them, place the cooled muffins in a single layer on a baking sheet and freeze them for about an hour. Once frozen, transfer them to a freezer bag or container. To warm up, simply put them in the microwave for about 30 to 60 seconds or warm them in the oven at 350 ° F (175 ° C) for 5 to 10 minutes.

Suggestion services:

• Breakfast on the trip: These muffins are ideal for busy mornings when you need something fast and laptop. Associate them with a piece of full wheat toast or a fruit side for a balanced breakfast.
• Snack time: Take advantage of one of these egg muffins as a snack in the middle of the morning or in the afternoon for an energy boost rich in protein.
• Brunch trepper: Serve these muffins as part of a brunch spread with fresh fruit, yogurt and coffee for a delicious and satisfactory meal.

Advice:

• Customizable: Do not hesitate to be creative with the ingredients! You can exchange spinach for kale or arugula, add peppers or dice mushrooms, or try to use cheddar or goat cheese instead of the FETA.
• Non -stick tip: Even with a cooking spray, egg muffins can sometimes stick to the muffin pan. Consider using silicone muffins or a silicone muffin tray for easy withdrawal.
• Meal preparation: These egg muffins are perfect for the preparation of meals. Make a lot at the start of the week and store them in the refrigerator for breakfast or quick and easy snack throughout the week.

Preparation time:

Cooking time:

Total time:

Nutritional information (by portion):

• Calories: 80
• Protein: 6g
• Sodium: 210 mg

Conclusion

THE Cups of spinach, feta and dried egg muffins in the sun are a delicious and easy -to -make dish that brings Mediterranean flavors to your kitchen in a practical and portable format. Whether you rush through the door in the morning or you are looking for a snack full of protein, these muffins offer the perfect combination of taste and nutrition. With minimal preparation time and endless personalization possibilities, this recipe will become a basic food in your meal rotation. Take advantage of the richness of the sun -dried tomatoes, the salted flavor of the feta and the goodness of spinach full of nutrients all wrapped in a perfectly cooked egg muffin.