Spinach Feta Egg Muffins for Meal Prep
Twelve egg muffins, one tin, twenty minutes in the oven, and four breakfasts are sorted before Monday starts. Squeeze the spinach properly and they stay firm in the box instead of weeping by day two.
You need
- 1 muffin tin with 12 holes (silicone or well oiled metal)
- 1 frying pan
- 1 sieve
- 1 large jug or bowl and a whisk
- 4 meal prep boxes
Ingredients
For 4 servings
- 10 large eggs
- 60 ml (1/4 cup) milk
- 100 g (3.5 oz) feta, crumbled
- 100 g (3.5 oz) fresh spinach
- 1 red pepper, finely diced
- 4 spring onions, thinly sliced
- 1 tsp olive oil, for the tin
- to taste salt, black pepper and a pinch of chili flakes
How to cook
Heat the oven to 180C fan and brush the 12 holes of the muffin tin with the oil.
Paper cases stick to baked egg and tear the muffins apart. A silicone tray or a properly oiled metal tin lets them pop straight out.
Wilt the spinach in a dry pan for 1 to 2 minutes, tip it into a sieve and press out as much water as you can, then chop it.
Squeeze harder than feels necessary. Water left in the spinach is what makes egg muffins weep in the box by day two.
Share the spinach, red pepper, spring onions and feta between the 12 holes.
Whisk the eggs with the milk, a good pinch of salt, black pepper and the chili flakes until no streaks of white remain, then pour it over the filling until each hole is three quarters full.
Bake for 20 to 22 minutes, until puffed, golden at the edges and the center no longer wobbles.
They rise in the oven and sink a little as they cool. That is normal, not a failed batch.
Leave them in the tin for 5 minutes, run a knife around each one and lift them onto a rack to cool completely.
Box them warm and the steam turns the tops soggy. Cool first, then lids on.
Pack 3 muffins into each of the 4 boxes and refrigerate.
Keeps 4 days in the fridge. To freeze, set them on a tray in the freezer first, then bag them for up to 2 months and thaw overnight in the fridge. Eat cold, or microwave for about a minute until steaming hot in the middle.
Why it fits a lose weight goal
- 21g protein for 285 kcal, almost all of it from eggs and feta, so breakfast holds until lunch without a big plate.
- Low in carbs on purpose. On training mornings add a piece of fruit or a slice of wholegrain toast; the box has room for it.
- Bake on Sunday and breakfast is done until Thursday. Four days is the honest fridge limit for cooked egg, so freeze any extra muffins on day one.
- Want this in a prep? Pann plans a week of meal prep around recipes like this: one cooking session, and a box for every meal with its day and how long it keeps.
Cooking guides
Pann plans meal prep around the days you pick: one cooking session, a box for every meal with its day and how long it keeps, and the shopping list. Free for 7 days.
