EGG MUFFIN CUPS WITH SPINACH AND CHEESE

EGG MUFFIN CUPS WITH SPINACH AND CHEESE

Egg Muffin Cups with Spinach and Cheese are a quick and protein-rich breakfast that can be prepared in under 25 minutes. These muffin cups are packed with the goodness of leafy greens and the savoury touch of melted cheddar. These low-carbphydrate muffins are satisfying and wholesome. These egg muffin cups are baked in a muffin tin for easy portioning, and they’re ideal for meal preparation and freezer-friendly too. Whether you eat them fresh out of the oven or reheat during the week, these fluffy and flavourful bites make mornings easier. These egg muffin cups with spinach and cheese are suitable for vegetarians, gluten-free diets and perfect as a grab-and-go breakfast or a light lunch.

RECIPE CATEGORY

Breakfast

SERVING SIZE

1

CUISINE

British

PREPARATION/TECHNIQUES

Bake, Prepared in Advance

OCCASION/HOLIDAY

Spring

SPECIAL CONSIDERATION/DIETARY CONCERNS

Quick & Easy, Healthy, Low Carb, Vegetarian, High Protein, Gluten-Free

DISH TYPE

Frittata

INGREDIENTS

• 2 large eggs
• 2 tablespoons chopped spinach (fresh or thawed from frozen)
• 1 tablespoon grated cheddar cheese
• 1 Pinch of Salt
• 1 Pinch of pepper
• 1 Cooking spray or a drop of oil for greasing

FULL NUTRITIONAL INFORMATION

• Calories: 160 kcal
• Protein: 13 grams
• Carbohydrates: 1.5 grams
• Sugar: 0.5 grams
• Fat: 11 grams
• Fibre: 0.4 grams
• Sodium: 160 milligrams
• Cholesterol: 370 milligrams
• Calcium: 120 milligrams
• Iron: 1.3 milligrams

PREPARATION

• Preheat The Oven: Set your oven to 180°C (350°F). Lightly grease a muffin tin with cooking spray or a small amount of oil to prevent sticking.
• Prepare The Spinach: If using fresh spinach, finely chop it. If using frozen spinach, thaw fully, then squeeze out excess water using a clean kitchen towel or paper towel.
• Whisk The Eggs: Crack 2 large eggs into a bowl and whisk until well combined. Season with salt and pepper according to taste.
• Add Spinach And Cheese: Stir in the chopped spinach and 1 tablespoon of grated cheddar cheese. Mix everything thoroughly to distribute the ingredients evenly.
• Fill The Muffin Cup: Pour the egg mixture into a greased muffin cup or silicone mould, filling it about ¾ full to allow for expansion while baking.
• Bake Until Set: Place the muffin tin in the oven and bake for 18 to 20 minutes or until the eggs are puffed and set in the centre. A toothpick inserted should come out clean.
• Cool And Serve: Remove from the oven and let it cool for a few minutes. Gently lift the egg muffin from the tin and serve warm or store for later.

PREP TIME

10 Minutes

COOKING TIME

20 Minutes

TIPS

• Grease Well: Coat the muffin tin generously with oil or spray to make removal easy and prevent sticking.
• Use Silicone Moulds: Silicone muffin cups are excellent for easy release and cleanup
• Chop Finely: Ensure spinach is chopped finely so it mixes well and cooks evenly with the egg.
• Add Evenly: Stir all ingredients thoroughly before pouring to make sure each muffin has an equal amount of spinach and cheese.
• Test Its Texture: Insert a toothpick into the centre of the muffin; it should come out clean when fully cooked.

VARIATIONS

• Add Vegetables: Mix in diced bell peppers, onions, cherry tomatoes or mushrooms for extra colour and nutrients.
• Go Dairy-Free: Omit cheese or use a plant-based alternative if avoiding dairy.
• Make It Meaty: Add diced cooked bacon, turkey sausage or ham for a heartier version.
• Change The Greens: Swap spinach for kale, chard or rocket leaves if you prefer different leafy greens.
• Cheese Options: Use feta, mozzarella or goat cheese for a flavour twist.
• Spice It Up: Add chilli flakes, paprika or chopped jalapeños for a spicy kick.

PREPPING AND STORAGE

• Refrigeration: Store egg muffin cups in an airtight container in the fridge for up to 4 days. Reheat in the microwave for 30 to 45 seconds before serving.
• Batch Preparation: Multiply the recipe to fill a 6 or 12-cup muffin tin for easy breakfasts all week.
• Serving Suggestions: Serve with avocado, toast or a side of fruit for a complete meal.
• Freezing Option: Wrap cooled muffins individually in cling film and freeze in a container for up to 2 months.
• Reheat From Frozen: Microwave straight from frozen for 60 to 90 seconds or thaw in the fridge overnight before reheating.