Ingredients
- Egg Whites: 2 cups liquid egg whites (from a carton, or approximately 16 large egg whites)
- Fresh Spinach: 2 cups, packed, roughly chopped
- Feta Cheese: ¾ cup, crumbled
- Sun-Dried Tomatoes: ½ cup, packed in oil, drained and chopped
- Red Onion: ¼ cup, finely diced
- Garlic Powder: 1 teaspoon
- Dried Oregano: 1 teaspoon
- Black Pepper: ½ teaspoon, freshly ground
- Salt: ¼ teaspoon (use sparingly, as feta is salty)
- Cooking Spray or Olive Oil: For greasing the muffin tin
Instructions
- Preheat and Prepare: Preheat your oven to 375°F (190°C). Thoroughly grease a 12-cup standard muffin tin with cooking spray or by brushing it with olive oil. This step is critical to prevent sticking. For guaranteed non-stick results, you can use silicone muffin liners.
- Sauté the Vegetables: While not strictly necessary, taking a few extra minutes to sauté your vegetables elevates the flavor and removes excess moisture. Heat a small skillet over medium heat. Add a touch of olive oil and sauté the diced red onion for 2-3 minutes until it begins to soften. Add the chopped spinach and cook for another 2-3 minutes, until it has completely wilted. Remove from heat.
- Squeeze the Spinach: Transfer the cooked spinach and onion mixture to a fine-mesh sieve or a few layers of paper towels. Press down firmly to squeeze out as much liquid as possible. This is the most important secret to preventing watery egg muffins! Set the squeezed vegetable mixture aside.
- Whisk the Egg Mixture: In a large mixing bowl or a large liquid measuring cup (which makes for easier pouring), add the 2 cups of liquid egg whites. Add the garlic powder, dried oregano, black pepper, and salt. Whisk vigorously for about 30-60 seconds until the egg whites are frothy and slightly bubbly. This incorporates air, which helps make the muffins light and fluffy.
- Combine the Ingredients: Gently fold the crumbled feta cheese, chopped sun-dried tomatoes, and the squeezed spinach-onion mixture into the whisked egg whites. Stir until everything is evenly distributed.
- Fill the Muffin Tin: Carefully and evenly pour the egg white mixture into the 12 prepared muffin cups. Fill each cup about ¾ of the way full. Do not overfill, as they will puff up significantly while baking.
- Bake to Perfection: Place the muffin tin in the preheated oven. Bake for 18-22 minutes, or until the muffins have puffed up, are set in the center, and the edges are lightly golden brown. A toothpick inserted into the center of a muffin should come out clean.
- Cool Before Serving: Remove the muffin tin from the oven and let it cool on a wire rack for at least 5-10 minutes. The muffins will deflate as they cool—this is completely normal! Running a thin silicone spatula or a butter knife around the edge of each muffin will help release them cleanly from the tin.
Nutrition
- Serving Size: One Normal Portion
- Calories: 65 kcal