Egg Muffins with Spinach and Feta
 
Prep time
Cook time
Total time
 
Recipe from Create Your Plate Diabetes Meal Prep Cookbook by Toby Amidor. Published by Robert Rose Books. Photo courtesy of Ashley Lima. All Rights Reserved.
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Recipe type: Breakfast
Serves: 6 servings
Ingredients
  • 2 tsp (10 mL) olive oil
  • 1 small onion, chopped
  • 3 cups (750 mL) baby spinach
  • 6 large eggs
  • 6 large egg whites
  • ¾ cup (175 mL) nonfat milk
  • ½ tsp (2 mL) salt
  • ¼ tsp (1 mL) ground black pepper
  • ½ cup (125 mL) crumbled feta cheese
Instructions
Coat a 12-cup muffin pan with cooking spray
Preheat the oven to 350°F (180°C)
  1. In a medium skillet over medium heat, heat the olive oil. When the oil is shimmering, add the onion and cook until softened, about 2 minutes. Add the spinach and cook until wilted, an additional 2 minutes. Remove the skillet from the heat and let cool slightly.
  2. In a large bowl, whisk together the eggs, egg whites, milk, salt and pepper.
  3. Divide the spinach mixture equally among the 12 prepared muffin cups. Pour the egg mixture over the spinach mixture and top each muffin with 2 tsp (10 mL) of the feta cheese.
  4. Bake until the tops are golden brown, about 25 minutes. Let the muffins cool for 10 minutes before removing them from the pan.
  5. To Store: In each of the six containers, add two egg muffins. Cover and refrigerate for up to 4 days, or freeze for up to 2 months.
  6. To Serve: If needed, thaw in the refrigerator overnight. To reheat, microwave uncovered on High for 45 seconds to 1 minute. Serve warm.
Nutrition Information
Serving size: 2 muffins Calories: 153.78 Fat: 9.07 g Saturated fat: 3.67 g Trans fat: 0 g Carbohydrates: 4.27 g Sugar: 3.05 g Sodium: 462.10 mg Fiber: 0.53 g Protein: 13.24 g Cholesterol: 197.74 mg
Recipe by Toby Amidor Nutrition at https://tobyamidornutrition.com/recipes/egg-muffins-with-spinach-and-feta-2/