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### Instructions:
#### Step 1: Preheat the Oven
Start by preheating your oven to 375°F (190°C). This will allow the eggs to bake evenly and give the egg cups a delicious, golden-brown finish.
#### Step 2: Prepare the Muffin Tin
Lightly grease a muffin tin with olive oil or cooking spray. You will need 6 muffin cups for this recipe, though you can easily scale it up or down depending on how many egg cups you want to make. Greasing the tin ensures that the egg cups don’t stick and makes cleanup a breeze.
#### Step 3: Sauté the Spinach
In a small skillet, heat a teaspoon of olive oil over medium heat. Add the chopped spinach and sauté it for 2-3 minutes, just until it wilts down. You don’t need to cook it completely—just enough to release its moisture. Once the spinach is wilted, remove it from the heat and set it aside.
#### Step 4: Whisk the Eggs
In a large mixing bowl, crack the eggs and whisk them together until the yolks and whites are fully combined. If you want the egg cups to be extra creamy, you can add 1/4 cup of milk to the mixture. This is optional, but it will give the baked egg cups a soft, custard-like texture.
#### Step 5: Add the Seasoning
Add the garlic powder, onion powder, salt, and pepper to the egg mixture. Adjust the seasonings to your taste preferences, remembering that feta cheese can be salty, so you may not need to add as much salt.
#### Step 6: Add the Spinach and Feta
Once the egg mixture is seasoned, add the sautéed spinach and crumbled feta cheese. Stir everything together until well combined.
#### Step 7: Pour the Mixture into the Muffin Tin
Divide the egg mixture evenly among the muffin cups. Fill each cup about three-quarters of the way full to give the eggs room to expand as they bake.
#### Step 8: Bake the Egg Cups
Place the muffin tin in the preheated oven and bake for 15-20 minutes, or until the egg cups are set and golden brown on top. You can check for doneness by gently pressing the center of one of the egg cups with a spoon. If it feels firm and doesn’t jiggle, they’re ready.
#### Step 9: Cool and Serve
Allow the egg cups to cool for a few minutes before removing them from the muffin tin. You can use a butter knife to gently loosen the edges of the egg cups if needed. Serve immediately, or store them in an airtight container in the refrigerator for up to 4 days. These egg cups can also be reheated in the microwave for a quick and easy breakfast.
### Tips for Perfect Feta and Spinach Baked Egg Cups:
1. **Add More Vegetables**: You can easily customize these egg cups by adding more vegetables such as bell peppers, tomatoes, or mushrooms. Just be sure to sauté them first to release any moisture.
2. **Use Low-Fat Feta**: If you want to cut back on calories and fat, you can use reduced-fat feta cheese without sacrificing too much flavor.
3. **Make Them Ahead**: These egg cups are perfect for meal prep! Make a batch at the beginning of the week, and you’ll have a nutritious breakfast ready to go each morning.
4. **Add Herbs**: Fresh or dried herbs like basil, thyme, or oregano can add an extra layer of flavor to these egg cups.
## The Health Benefits of Feta and Spinach Baked Egg Cups
These **Feta and Spinach Baked Egg Cups** are an excellent way to start your day with a healthy, nutrient-packed meal. Here are some of the health benefits they provide:
1. **High in Protein**: The eggs and feta cheese provide a solid amount of protein, which is essential for muscle maintenance and repair.
2. **Rich in Vitamins and Minerals**: The spinach adds a hefty dose of vitamins A, C, and K, as well as iron and calcium, while the feta cheese offers additional calcium and probiotics.
3. **Supports Weight Management**: These egg cups are low in calories but high in protein and healthy fats, which can help keep you feeling full longer, reducing the likelihood of overeating later in the day.
4. **Heart Health**: The combination of eggs, spinach, and feta provides heart-healthy fats and fiber, which contribute to maintaining healthy cholesterol levels and overall cardiovascular health.
## Conclusion
**Feta and Spinach Baked Egg Cups** are the perfect balance of nutrition, flavor, and convenience. With their high protein content, rich array of vitamins and minerals, and the delicious combination of feta, spinach, and eggs, they’re the ideal way to start your day. Whether you’re meal prepping for the week or looking for a quick, healthy breakfast on the go, these baked egg cups are sure to satisfy. Try the recipe today, and enjoy a wholesome, delightful breakfast that will fuel your day in the best possible way.
