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8 large eggs

1/4 cup milk or unsweetened almond milk

1 cup fresh spinach, chopped

1/2 cup crumbled feta cheese

1/4 cup red bell pepper, finely diced (optional)

1/4 tsp garlic powder

Salt and pepper, to taste

Olive oil or non-stick spray (for greasing muffin tin)

1. Preheat oven to 375°F (190°C). Lightly grease a 12-cup muffin tin with olive oil or spray.

2. In a large bowl, whisk together eggs, milk, garlic powder, salt, and pepper.

3. Fold in chopped spinach, feta, and red bell pepper if using.

4. Pour egg mixture evenly into muffin cups, filling about 3/4 full.

5. Bake for 18–22 minutes, or until centers are set and tops are lightly golden.

6. Let cool slightly before removing from tin. Serve warm or store in fridge for up to 4 days.

• Great for meal prep—just reheat in the microwave!

• Try adding cooked turkey sausage or mushrooms for extra protein or flavor.

• These muffins are naturally gluten-free and low-carb.

Keywords: spinach feta egg muffins, healthy egg muffins, breakfast meal prep, low carb egg cups