Egg and Spinach Muffins

Egg and Spinach Muffins

Egg and spinach muffins are a delightful and nutritious option for breakfast, brunch, or a snack. These bite-sized, protein-rich muffins originated as a variation of frittatas, combining simplicity and versatility. Perfect for meal prep, they can be customized with various ingredients. The combination of eggs and spinach delivers a savory and slightly earthy flavor, making them both delicious and wholesome. Fun fact: Spinach was called “Persian Green” in medieval Europe and was prized for its medicinal properties.

Health Benefits for Eosinophilic Esophagitis

1. High Protein Content: Eggs provide easy-to-digest proteins, which are essential for maintaining esophageal health.
2. Rich in Antioxidants: Spinach contains lutein and zeaxanthin that combat inflammation and irritation in the esophagus.
3. Low-Allergen Recipe: A simple and customizable dish, this recipe avoids common allergens that may worsen symptoms.
4. Iron-Rich Ingredients: Spinach boosts iron levels, which supports overall energy and healing.
5. Easy Texture: The light, fluffy texture is easy to chew and swallow, reducing strain on the esophagus.

Cooking Time/Duration

• Preparation Time: 10 minutes
• Cooking Time: 20 minutes
• Total Time: 30 minutes

Nutritional Information and Calories:

Nutrient	Amount (per serving)
Calories	80 kcal
Protein	6 g
Carbohydrates	2 g
Fiber	0.5 g
Fats	5 g
Vitamin A	70% of RDA
Iron	1 mg
Calcium	50 mg

Serves

6 (makes 12 muffins)

Ingredients

Ingredient	Quantity
Eggs	6 large
Fresh spinach leaves	2 cups (chopped)
Milk (dairy or plant-based)	1/4 cup
Olive oil or butter	1 tablespoon
Onion, finely chopped	1 small
Garlic, minced	2 cloves
Salt	To taste
Black pepper	1/4 teaspoon
Optional: Cheese (grated)	1/2 cup

Basic Preparation

1. Preheat your oven to 375°F (190°C).
2. Grease or line a muffin tin with non-stick spray or paper liners.
3. Chop the spinach, onion, and garlic.

Detailed Recipe and Cooking Instructions

1. Sauté the Spinach and Aromatics:
   • Heat olive oil or butter in a skillet over medium heat.
   • Add the onion and garlic, cooking until soft and fragrant (about 3 minutes).
   • Stir in the spinach and cook until wilted (2–3 minutes). Remove from heat and let cool.
2. Prepare the Egg Mixture:
   • In a large bowl, whisk the eggs and milk until well combined.
   • Season with salt and pepper.
3. Combine Ingredients:
   • Fold the sautéed spinach mixture into the eggs.
   • If using cheese, stir it into the mixture.
4. Fill the Muffin Tin:
   • Pour the mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.
5. Bake the Muffins:
   • Bake in the preheated oven for 18–20 minutes, or until the muffins are set and slightly golden on top.
   • Remove from the oven and let cool for 5 minutes before removing from the tin.

Texture, Color, Smell, Taste, and Thickness

Aspect	Description
Texture	Light, fluffy, and moist
Color	Golden yellow with green spinach flecks
Smell	Savory and slightly earthy
Taste	Rich, creamy, and mildly savory
Thickness	Compact yet airy

How to Serve

• Serve warm with a side of fresh fruit or a light salad.
• Pair with whole-grain toast for a complete breakfast.
• Perfect for on-the-go meals or packed lunches.

Final Words

Egg and spinach muffins are a versatile, nutrient-packed dish ideal for anyone looking to start their day with a healthy boost. They’re easy to make, packed with essential vitamins and minerals, and perfect for managing Eosinophilic Esophagitis symptoms. Whip up a batch for meal prep, and enjoy them throughout the week as a quick and healthy option!