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Spinach and Feta Egg Cups

Spinach and Feta Egg Cups: Your Perfect Grab-and-Go Breakfast

Spinach and Feta Egg Cups are a nutritious, protein-packed breakfast that’s perfect for meal prepping.
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Prep Time 10 minutes
Cook Time 20 minutes
Cooling Time 5 minutes
Total Time 35 minutes
Servings: 12 cups
Course: Breakfast
Cuisine: American
Calories: 120
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Egg Base
  • 6 large Eggs The primary source of protein.
  • 1 teaspoon Kosher Salt Essential for seasoning.
  • 1/2 teaspoon Black Pepper Adds a touch of spice.
For the Veggies
  • 2 cups Fresh Spinach Provides vibrant color and nutrients.
  • 1 teaspoon Onion Powder Adds depth to the taste.
  • 1 teaspoon Garlic Powder Boosts the overall flavor profile.
For the Cheese
  • 1 cup Feta Cheese Contributes a tangy richness.
For Preparation
  • 1 tablespoon Cooking Spray or Oil Necessary to grease muffin tin.

Equipment

  • Muffin tin
  • Mixing Bowl

Method
 

Cooking Instructions
  1. Preheat your oven to 350°F (175°C) and grease a muffin tin with cooking spray or oil.
  2. Chop the fresh spinach finely and fill the muffin cups halfway with it, then sprinkle crumbled feta cheese on top.
  3. In a mixing bowl, whisk together eggs, garlic powder, onion powder, kosher salt, and black pepper until well combined.
  4. Pour the egg mixture into each muffin cup, filling them at least three-quarters full.
  5. Bake in the preheated oven for about 20 minutes until set and lightly golden on top.
  6. Allow to cool for about 5 minutes, then run a knife around the edges and flip the tin to release the cups.
  7. For meal prepping, let cool completely and store in an airtight container.

Nutrition

Serving: 1cupCalories: 120kcalCarbohydrates: 3gProtein: 10gFat: 8gSaturated Fat: 3gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 2.5gCholesterol: 210mgSodium: 300mgPotassium: 200mgFiber: 1gSugar: 1gVitamin A: 2000IUVitamin C: 10mgCalcium: 150mgIron: 1.5mg

Notes

Customize these egg cups with various veggies or cheeses for different flavors. They are great for meal prep and can be stored in the fridge for up to 5 days.

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