Name: Healthy Spinach Egg Muffins Recipe
Ingredients: Fresh Spinach (2 cups, packed): The star of the show! Spinach provides a boost of vitamins, minerals, and antioxidants, all while being incredibly low in calories. It adds a subtle earthy flavor and vibrant green color.; Large Eggs (8): The protein powerhouse! Eggs are packed with essential amino acids and healthy fats, keeping you feeling full and energized throughout the morning. They also act as the binding agent for the muffins.; Milk (1/4 cup, dairy or non-dairy): Milk adds moisture to the muffins, making them tender and preventing them from drying out. You can use any milk you prefer – dairy, almond, soy, or oat milk all work well.; Feta Cheese (1/2 cup, crumbled): A salty and tangy addition that elevates the flavor profile. Feta cheese provides a creamy texture and a delicious contrast to the spinach and eggs.; Onion (1/4 cup, finely diced): Adds a savory depth of flavor to the muffins. Onion provides a subtle sharpness that complements the other ingredients beautifully.; Garlic (2 cloves, minced): Aromatic and flavorful, garlic enhances the overall taste of the muffins and adds a touch of pungency. It also boasts numerous health benefits.; Olive Oil (1 tablespoon): Used for sautéing the spinach and onion, olive oil adds healthy fats and prevents sticking. It also enhances the flavor of the vegetables.; Salt (1/2 teaspoon): Essential for seasoning and bringing out the flavors of all the ingredients. Use sea salt or kosher salt for best results.; Black Pepper (1/4 teaspoon): Adds a touch of spice and complexity to the flavor. Freshly ground black pepper is recommended for the best aroma.; Optional additions: Consider adding diced bell peppers, mushrooms, tomatoes, or herbs like chives or parsley for extra flavor and nutrients.

Ingredients

Fresh Spinach (2 cups, packed): The star of the show! Spinach provides a boost of vitamins, minerals, and antioxidants, all while being incredibly low in calories. It adds a subtle earthy flavor and vibrant green color.
Large Eggs (8): The protein powerhouse! Eggs are packed with essential amino acids and healthy fats, keeping you feeling full and energized throughout the morning. They also act as the binding agent for the muffins.
Milk (1/4 cup, dairy or non-dairy): Milk adds moisture to the muffins, making them tender and preventing them from drying out. You can use any milk you prefer – dairy, almond, soy, or oat milk all work well.
Feta Cheese (1/2 cup, crumbled): A salty and tangy addition that elevates the flavor profile. Feta cheese provides a creamy texture and a delicious contrast to the spinach and eggs.
Onion (1/4 cup, finely diced): Adds a savory depth of flavor to the muffins. Onion provides a subtle sharpness that complements the other ingredients beautifully.
Garlic (2 cloves, minced): Aromatic and flavorful, garlic enhances the overall taste of the muffins and adds a touch of pungency. It also boasts numerous health benefits.
Olive Oil (1 tablespoon): Used for sautéing the spinach and onion, olive oil adds healthy fats and prevents sticking. It also enhances the flavor of the vegetables.
Salt (1/2 teaspoon): Essential for seasoning and bringing out the flavors of all the ingredients. Use sea salt or kosher salt for best results.
Black Pepper (1/4 teaspoon): Adds a touch of spice and complexity to the flavor. Freshly ground black pepper is recommended for the best aroma.
Optional additions: Consider adding diced bell peppers, mushrooms, tomatoes, or herbs like chives or parsley for extra flavor and nutrients.

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Instructions

Preheat the Oven and Prepare Muffin Tin: Begin by preheating your oven to 375°F (190°C). Lightly grease a 12-cup muffin tin with cooking spray or olive oil. Alternatively, you can use silicone muffin liners or paper liners if you prefer. Greasing or lining ensures the muffins release easily after baking.
Sauté Spinach and Onion: Heat the olive oil in a large skillet over medium heat. Add the diced onion and cook until softened, about 3-4 minutes. Add the minced garlic and cook for another minute until fragrant, being careful not to burn it. Add the fresh spinach to the skillet, a handful at a time, and cook until wilted and reduced in volume. This usually takes about 2-3 minutes. Stir frequently to ensure even cooking. Once wilted, remove the skillet from the heat and set aside to cool slightly.
Whisk Eggs and Milk: In a large mixing bowl, whisk together the eggs and milk until well combined and slightly frothy. Whisking incorporates air, which helps create a lighter and fluffier texture for the muffins.
Combine Ingredients: Gently squeeze any excess moisture from the cooked spinach mixture. This step is crucial to prevent soggy muffins. Add the squeezed spinach and onion mixture to the egg mixture. Crumble the feta cheese and add it to the bowl as well. Season with salt and black pepper.
Mix and Fill Muffin Cups: Stir all the ingredients together until everything is evenly distributed throughout the egg mixture. Carefully pour or spoon the egg mixture into the prepared muffin tin, filling each cup about three-quarters full. Avoid overfilling, as the muffins will puff up during baking.
Bake to Perfection: Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg muffins are set and lightly golden brown on top. A toothpick inserted into the center of a muffin should come out clean when they are done. The baking time may vary slightly depending on your oven, so keep an eye on them.
Cool and Serve: Once baked, remove the muffin tin from the oven and let the egg muffins cool in the tin for a few minutes before gently removing them. Cooling slightly makes them easier to handle and prevents them from breaking apart. Serve warm or at room temperature. They are delicious immediately or can be stored for later.

Nutrition

Serving Size: one normal portion
Calories: 90
Fat: 6
Carbohydrates: 3
Fiber: 2
Protein: 8