Spinach Feta Sun Dried Tomato Cups (Printable)
Protein-packed Mediterranean muffin cups with spinach, feta, and sun-dried tomatoes. Quick, nutritious, and portable for busy mornings.
# What You'll Need:
→ Vegetables
01 - 2 cups fresh spinach, chopped
02 - 1/2 cup sun-dried tomatoes packed in oil, drained and finely chopped
→ Dairy
03 - 1 cup feta cheese, crumbled
04 - 1/4 cup milk
→ Eggs
05 - 8 large eggs
→ Seasonings
06 - 1/2 teaspoon kosher salt
07 - 1/4 teaspoon freshly ground black pepper
08 - 1/4 teaspoon dried oregano
→ Oils
09 - 1 tablespoon olive oil
# Method:
01 - Preheat the oven to 350°F. Lightly grease a 12-cup muffin tin or line with silicone muffin liners.
02 - Heat olive oil in a skillet over medium heat. Add the chopped spinach and sauté for 2 to 3 minutes until fully wilted. Remove from heat and let cool slightly.
03 - In a large mixing bowl, whisk together the eggs, milk, salt, pepper, and dried oregano until well combined.
04 - Fold the sautéed spinach, chopped sun-dried tomatoes, and crumbled feta cheese into the egg mixture. Stir gently until evenly distributed.
05 - Divide the mixture evenly among the prepared muffin cups, filling each about three-quarters full.
06 - Bake for 18 to 22 minutes, or until the egg muffins are set in the center and lightly golden on top.
07 - Allow the muffin cups to cool in the tin for 5 minutes before removing. Serve warm or at room temperature.
# Expert Hints:
01 -
- They reheat in thirty seconds and taste just as good as fresh from the oven, which is basically a weekday miracle.
- The combination of salty feta and tangy sun dried tomatoes makes each bite feel far more indulgent than ninety seven calories has any right to feel.
02 -
- Underfilling the cups is better than overfilling because raw egg spilling over the rim and burning onto the tin is an absolute nightmare to scrub off later.
- Letting the sauteed spinach cool for a few minutes before adding it to the eggs prevents it from starting to cook the eggs prematurely and creating weird textures.
03 -
- Do not skip the five minute rest in the tin because the carryover cooking finishes setting the centers while you wait.
- Pulse the sun dried tomatoes in a mini food processor for uniform pieces that distribute evenly throughout every single cup.