Ingredients
Eggs & Veggies:
- 8 large eggs
- 120 g (4 cups) fresh spinach, finely chopped
- 75 g (½ cup) red bell pepper, diced
- 30 g (¼ cup) red onion, minced
Cheese & Seasonings:
- 100 g (¾ cup) crumbled feta cheese
- 1 tbsp (3g) fresh dill OR 1 tsp dried oregano
- ¼ tsp black pepper
- ¼ tsp garlic powder
- Optional: Pinch of red pepper flakes
Low-Carb Add-Ins (Pick 1):
- 50 g (⅓ cup) diced ham
- 60 g (½ cup) sliced mushrooms
- 30 g (¼ cup) sun-dried tomatoes (oil-packed)
Instructions
1. Prep Oven & Pan:
Preheat oven to 175°C (350°F). Grease a 12-cup muffin tin with olive oil or avocado spray.
2. Whisk Eggs:
In large bowl, whisk eggs until uniform. Stir in all veggies, herbs, and spices.
3. Fill & Top:
Pour mixture evenly into muffin cups (¾ full). Top with feta and optional add-ins.
4. Bake & Cool:
Bake 16-18 minutes until centers are set. Cool 5 minutes before removing with a fork.
Extra Tips
- Dairy-Free: Swap feta for 90g (¾ cup) nutritional yeast + ½ tsp salt
- Lower Sodium: Use low-sodium feta and omit ham
- Boost Fiber: Add 2 tbsp ground flaxseed to egg mixture
- Mediterranean Twist: Add 2 tbsp chopped olives + 1 tsp lemon zest
- Portable: Serve cold with ¼ avocado sliced on top
FAQ's
Q: Can I make these ahead for meal prep?
Yes! Store refrigerated for 4 days or freeze 3 months. Reheat in microwave 45 seconds.
Q: What sweetener works for diabetic diets?
Stevia or monk fruit (liquid drops preferred). Avoid honey/maple syrup.
Q: Why did my muffins deflate?
Overmixing introduces air. Gently fold ingredients & avoid opening oven during baking.
Q: Net carb count per serving?
Only 3g net carbs (Total carbs: 5g – Fiber: 2g). Calculated without optional add-ins.
Q: Can I use egg whites only?
Yes! Use 12 egg whites + 1 tbsp olive oil. Baking time reduces to 14-16 minutes.
