Spinach & Mushroom Egg Muffins

Ingredients:

• 8 large eggs
• ¼ cup low-fat milk or unsweetened oat milk
• 2 cups fresh baby spinach, roughly chopped
• 1 cup cremini mushrooms, finely diced
• ¼ cup red onion, diced small
• 2 garlic cloves, minced
• ¼ tsp black pepper
• ¼ tsp garlic powder
• Pinch of red pepper flakes (optional)
• 1 tsp olive oil
• Olive oil cooking spray
• Optional: 2 tbsp crumbled feta or part-skim ricotta

Instructions:

1. Preheat oven to 350°F. Coat a standard 12-cup muffin tin generously with cooking spray.
2. Heat olive oil in a skillet over medium heat. Sauté red onion 2–3 minutes. Add garlic and mushrooms, cook 4–5 minutes until moisture releases and mushrooms begin to brown.
3. Add spinach and stir until just wilted, about 1 minute. Remove from heat.
4. Whisk eggs, milk, black pepper, and garlic powder in a large bowl. Fold in the cooked vegetable mixture.
5. Pour evenly into the prepared muffin cups, filling each about ¾ full. Add a small crumble of feta to each if using.
6. Bake 20–22 minutes until centers are set and tops are just golden.
7. Cool 5 minutes before removing. Refrigerate up to 5 days; reheat 60 seconds in the microwave.

Notes & Substitutions:

• Swap spinach for kale or Swiss chard
• Use diced zucchini or sun-dried tomatoes in place of mushrooms
• Add a pinch of smoked paprika or everything bagel seasoning on top before baking
• Freeze individual muffins for up to 1 month; thaw overnight in the refrigerator or microwave on high for 30 seconds