Breakfast

Mini spinach-feta egg muffins

Spanakopita-inspired baked egg cups with spinach, dill and feta.

30 min Serves 2 Estimated 30 min · serves 2

Greekgreek breakfastMediterraneanVegetarian

Full recipe: 2 servings
Serving size: 1 of 2 equal portions of the full recipe
Servings per batch: 2

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

Ingredients

Prepare 2

Preparing: 2 servings

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Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

Sugar alcohols may cause digestive symptoms; keep xylitol away from dogs. Aspartame must be avoided with PKU. No substitute is universally the healthiest choice.

Product conversion chart FDA sweetener guidance

Instructions

Nutrition per serving

Estimated nutrition per serving — 1 of 2 equal portions of the full recipe

Calories	190
Total fat	8 g
Saturated fat	3.5 gKeep low
Sodium	420 mg
Total carbohydrate	5 g
Fiber	2 g
Total sugars	2 g
Added sugars	Not available
Protein	23 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Nutrition incomplete

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
Total sugars not verified
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Diabetes Meal Planning

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Heart-healthy tips

Bake until the centers reach 160°F / 71°C.
Greek-style eating leans on olive oil, vegetables, legumes, herbs and yogurt — a pattern linked to heart health.

Storage & Meal Prep Tips

Applies to: Cooked egg dish, after cooking. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After cooking: refrigerate and use within 3–4 days. Cool promptly in small, shallow containers and refrigerate within 2 hours (1 hour above 90°F / 32°C).

Freezer: Does not freeze well. Cooked eggs turn rubbery and watery when frozen — a texture problem, not a safety one.

To reheat or serve: Reheat to 165°F / 74°C, checked with a food thermometer. Cover, stir or rotate partway, and let stand before checking.

Meal prep tip: Cook fresh when you can; leftovers keep a few days in the refrigerator.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.

Complete the meal

Sides chosen to complement this dish — nothing it already has.

Baked apple crisps

Crunchy side

Strawberries with balsamic

Fruit side

Rosemary roasted baby potatoes

Grain & bean side