Healthy Spinach and Tomato Egg Muffins: an easy recipe for breakfast

Recipe at a glance

This original spinach and tomato egg muffins recipe makes 6 servings and takes about 30 minutes, excluding any overnight chilling or freezing stated in the method. It is designed for a US home kitchen and uses familiar grocery-store ingredients. The format emphasizes plant foods, whole grains, lean protein or unsaturated fats where they fit the dish, consistent with broad American Heart Association and USDA MyPlate eating-pattern guidance. ^{[1] [2]}

Ingredients

Measure the following before starting: 1) 8 eggs; 2) 2 cups chopped spinach; 3) 1 cup diced tomatoes drained; 4) 1/2 cup diced bell pepper; 5) 1/4 cup crumbled feta; 6) 1/4 teaspoon black pepper; 7) 1 teaspoon olive oil. Ingredient brands vary, especially for sodium and added sugar, so compare labels when buying canned foods, sauces, yogurt, nut butter, broth and packaged whole-grain products. Unless the ingredient list says otherwise, drain and rinse canned beans and use unsweetened dairy or nondairy products. ^{[1] [2]}

How to make it

1) Heat the oven to 350°F and oil a 12-cup muffin pan. 2) Whisk eggs and pepper, then stir in spinach, tomato, bell pepper and feta. Work with clean hands, utensils and preparation surfaces, and keep cold ingredients refrigerated until needed. ^{[1] [2] [3]}

3) Divide evenly among the cups. 4) Bake 18 to 22 minutes until the centers are fully set. Cook egg dishes to 160°F. Serve in the stated portions while the intended hot or cold texture is at its best. ^{[1] [2] [3]}

Healthy preparation and storage

Two egg muffins make a practical serving with fruit or whole-grain toast. The word “healthy” describes the overall ingredient pattern and preparation method, not a medical treatment or a promise that one recipe fits every dietary need. People managing allergies, diabetes, kidney disease, celiac disease or another condition should adjust ingredients with guidance appropriate to them. ^{[1] [2]}

Refrigerate leftovers in shallow covered containers within two hours. Most cooked recipes keep for three to four days; fresh assembled salads, cut avocado dishes and crisp snacks are best sooner. Reheat cooked leftovers until steaming, and do not leave dairy, eggs, seafood, poultry or meat at room temperature for extended periods. ^{[2] [3]}