Egg Muffins with Spinach and Feta — Eat This Not That

This recipe is excerpted from Diabetes Create Your Plate Meal Prep Cookbook by Toby Amidor, MS, RD, CDN, FAND. Photographs by Alison Lima. Used with permission of Robert Rose Books. All rights reserved.

Eggs are a perfect protein because they contain all the essential amino acids needed for growth and your body’s maintenance. But don’t forget to eat the yolk! There is as much protein in an egg yolk as there is in the egg white. Each serving of two egg muffins contains a whole egg, which means you’ll reap its full benefits.


You’ll Need

  • 2 tsp (10 mL) olive oil
  • 1 small onion, chopped
  • 3 cups (750 mL) baby spinach
  • 6 large eggs
  • 6 large egg whites
  • 3⁄4 cup (175 mL) nonfat milk
  • 1 ⁄2 tsp (2 mL) salt
  • 1 ⁄4 tsp (1 mL) ground black pepper
  • 1 ⁄2 cup (125 mL) crumbled feta cheese

How to Make It

  1. Preheat the oven to 350°F (180°C)
  2. Coat a 12-cup muffin pan with cooking spray
  3. In a medium skillet over medium heat, heat the olive oil. When the oil is shimmering, add the onion and cook until softened, about 2 minutes. Add the spinach and cook until wilted, an additional 2 minutes. Remove the skillet from the heat and let cool slightly.
  4. In a large bowl, whisk together the eggs, egg whites, milk, salt and pepper.

Toby Amidor, MS, RD, CDN

Toby Amidor is an award winning dietitian and Wall Street Journal best-selling cookbook author who believes healthy and wholesome can also be appetizing and delicious. Read more about Toby

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