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in 30 Minute Meals, Breakfast, Gluten-Free, Meal Prep Lunches, Sides, Snacks, Vegetarian · February 28, 2021

Spinach & Artichoke Egg Muffins

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Spin dip in breakfast form- these spinach & artichoke egg muffins are the perfect make-ahead breakfast to fuel your mornings. Packed with protein, they are great for a grab & go breakfast or snack.

I love a good recipe using minimal, simple ingredients that are likely already in the fridge or pantry. Most of the ingredients you can guess from the name!

Ingredients in Spinach & Artichoke Egg Muffins

  • Eggs
  • Spinach
  • Garlic (try to find a savoury recipe on my blog without fresh garlic…)
  • Dried Parsley (or fresh if you have extra from a previous recipe- my favourite is Curly Parsley)
  • Canned Artichoke Hearts
  • Parmesan & Feta (the 2 best kinds of cheese in Spin Dip)
  • Salt & Pepper

How to eat Spinach & Artichoke Egg Muffins

This dish can be served for both breakfast & a snack. You can even include them for lunch for a protein boost.

For breakfast:

Serving size: 2 egg muffins

Pairing ideas:

  • Whole Grain Toast
  • Sliced Avocado
  • Hot Sauce
  • Fruit on the side

For a snack:

Serving size: 1 egg muffin

Pairing Ideas:

  • Whole Grain Crackers
  • Raw veggies
  • Hot Sauce

How to Prep Egg Muffins:

Spinach & Artichoke Egg Muffins are perfect to prep in advance. Once baked, allow them to cook down completely, then store in an airtight container refrigerated. They will keep well for 4-5 days in the fridge.

I love making a batch at the start of the week to have a quick breakfast or snack ready all week long.

More breakfast inspiration from the blog:

Vanilla Cherry Almond Baked Oatmeal

Gingerbread Granola

Peanut Butter Oatmeal Cookie Overnight Oats

Healthy Marbled Chocolate Banana Bread

Be sure to leave a star rating & review in the comments if you try it out!

egg cups muffins spinach artichoke

Spinach & Artichoke Egg Muffins

Andrea Toole
Make this egg dish on the weekend to enjoy a grab-and-go breakfast or snack all week long!
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 25 mins
Course Breakfast, Snack
Servings 12 muffins

Ingredients
  

  • 1 tsp olive oil
  • 4 cups spinach (wilted)
  • 8 large eggs
  • 3 cloves garlic, minced
  • 1 tsp dried parsley
  • 1/4 tsp salt
  • Pinch black pepper
  • 1 cup diced artichoke hearts (about 3 canned artichokes)
  • 1/2 cup grated fresh parmesan
  • 2 oz feta cheese

Instructions
 

  • Preheat your oven to 350F and grease 12 muffin tins or use silicone liners. Add the olive oil to a frying pan over medium heat. Stir fry the spinach until wilted. Remove from heat and set aside to cool.
  • In a medium bowl, add the eggs, garlic, parsley, salt and pepper and whisk until eggs are beaten. Next add in the grated parmesan, artichokes and spinach, mix well.
  • Pour the egg mixture into each muffin tin, filling each about 3/4 full. Top with the feta cheese and a crack of black pepper. Bake for 20-25 minutes until cooked all the way through and golden on top.
  • Allow to cool in their tins. Top with a little extra parmesan if desired. Enjoy!

Notes

Keeps for about 5-6 days stored in an airtight container in the refrigerator.
Makes 12 muffins, 2 muffins per serving for a meal. 
Pair with whole grain toast, crackers, sliced avocado. I also love a little drizzle of hot sauce!
Previous Post: « Gingerbread Granola
Next Post: 10 Easy Dinner Ideas for Busy People »

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Your Meal Planning Dietitian, Andrea Toole

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Andrea | Healthy + Easy Recipes
New! Creamy Lemon Parmesan Pasta Primavera 🍋 T New! Creamy Lemon Parmesan Pasta Primavera 🍋

This vibrant spring meal is the perfect nutritious & delicious dinner using local whole milk to create a creamy, yet light sauce.

As a dietitian I'm always looking for easy ways to add balance to my meals. Whole milk products are a favourite as they contain many good-for-you fats & quality protein which provide lasting fullness & satisfaction!

LIKE & SAVE this post to add to your meal rotation!

Tap the link in my bio to grab the full detailed recipe🥛

Ingredients:
•16 oz dry tagliatelle pasta, or pasta of choice
•1 cup reserved pasta water
•2 tsp olive oil
•1 medium zucchini, sliced into ribbons
•1 medium carrot, sliced or peeled into thin ribbons
•1 large red bell pepper, thinly sliced
•1/2 cup frozen green peas

Creamy Lemon Parmesan Sauce
•2 tbsp olive oil
•3 large cloves garlic, minced
•2 tbsp all-purpose flour
•1 1/2 cups whole milk (3.25% M.F.) *Swap for lactose free milk if needed, it’s just as nutritious!
•1 cup freshly-grated block parmesan cheese, plus more for topping
•1 1/2 tbsp chopped fresh basil leaves, or 1/2 tsp dried basil
•Zest and juice of 1 medium lemon
•Freshly cracked black pepper for topping

Method summary:
1. Cook the pasta in salted water to 2 minutes less than al dente according to the package. Reserve 1 cup of the pasta water before straining.
2. In a large frying pan sauté the veggies in 2 tsp oil for 4-7 minutes.

Sauce:
3. Heat a separate medium saucepan over medium to medium-low heat and add the oil once hot. Add in the garlic and sauté for 30 seconds then whisk in the flour.
4. Whisk the flour and oil constantly for 30-90 seconds until it turns golden brown, careful not to over cook. Once the mixture starts to turn golden brown, gradually whisk in the milk. 
5. Increase the heat to bring the sauce to a rapid simmer then mix in the cheese. Turn down the heat to maintain a gentle simmer stirring frequently for 3-5 mins until slightly thickened. 
6. Mix the basil, lemon zest, juice and the cooked veggies and pasta into the sauce. Add a bit of reserved pasta water for creaminess, if needed. Top with more cheese and black pepper prior to serving.
A must bake this weekend 🐣🥕 This Carrot Cak A must bake this weekend 🐣🥕

This Carrot Cake Loaf with Cream Cheese Frosting is perfectly moist and made with nourishing ingredients like whole wheat flour & Greek yogurt, apples and carrots.

SAVE & LIKE this post to make later

Grab the full  recipe at my link in bio, happy baking 🥕

Ingredients:

Carrot Cake Loaf
* 1 cup whole wheat flour, spooned and levelled
* 1 tsp baking powder
* 1/2 tsp baking soda
* 1/4 tsp salt
* 1 ½ tsp cinnamon
* 1 tsp ground ginger
* Pinch nutmeg
* 1/3 cup vegetable oil (I used canola)
* 1/2 cup brown sugar
* 2 large eggs
* 1/2 cup plain or vanilla Greek yogurt
* 1 tsp vanilla extract
* 1 ½ cups shredded carrot (from about 1 large carrot)
* 1 small apple, shredded (about 3/4 cup)
* 1/2 cup walnuts, chopped
Cream Cheese Frosting
* 4 oz cream cheese, softened to room temperature (about half of a 250g brick)
* 1/3-1/2 cup powdered sugar (Depending on your sweetness preference)
* 1/2 tsp vanilla extract

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#eastercookies #healthybaking #carrotcake #creamcheesefrosting #healthylifestyle #healthyrecipes #holidaybaking #dietitian #healthysnacks #tiunutritionplan #healthycarrotcake #snackideas #healthyeating #f52grams #wholefoods
Re-sharing because this salad deserves all the spo Re-sharing because this salad deserves all the spotlight 🥗

This has quickly become one of my favourite way to eat veggies this spring. This salad is so fresh and packs in so much nutrition on its own, & I love pairing it with some rice noodles to create more of a balanced meal. Plus, everything is better with more carbs 🥖

Peanut Sauce: adds healthy fats (dietary fats are so filling!)
Veggies: add lots of fibre
Edamame Beans: a great source of protein
Rice Noodles: add complex carbohydrates and a little more fibre 

All these nutrients combined create a satisfying, balanced meal that will keep you full for hours. 

LIKE & SAVE this post to make it later, you know I will be!

Ingredients:
* ½ a small purple cabbage, diced
* ½ bunch of kale, finely chopped
* 1 large carrot, grated
* 2 Green onions, chopped
* 1 red pepper, diced
* ⅓ cup fresh cilantro, chopped
* 2 cups edamame beans
* ½ cup roasted, salted peanuts
* Soba noodles or noodles of choice (could even pair with a grain)

Ginger Peanut Sauce
* ⅓ cup natural peanut butter
* 2 tbsp soy sauce
* 2 tbsp honey or maple syrup
* 3 large garlic cloves, minced
* Juice of 2 limes
* 2 tbsp grated ginger
* 3 tbsp water to thin
* Optional: ½ tsp red pepper flakes

Method:
1. Add all your chopped veggies to a large bowl. 
2. Whisk all ingredients for the ginger peanut sauce together in a small bowl, then pour over the vegetables and mix well. 
3.Serve on top of soba noodles (or noodle of choice). 

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#peanutsauce #choppedsalad #healthyrecipes #healthylifestyle #tiunutritionplan #f52community #nutritionplan #wholefoods #popsugarfood #dinnerideas #lunchideas #lunchinspo #healthyeating #goodfoodgoodmood #veggierecipes #plantbasednutrition
Looking like a snack 🤩 These Banana Oat Chocol Looking like a snack 🤩

These Banana Oat Chocolate Chip Muffins make the best snacks packed with whole grains like whole wheat flour and rolled oats.

SAVE & LIKE this post to save the recipe for later ❤️

Full recipe also at the link in bio, enjoy 🍌

Ingredients: 
* 3 medium ripe bananas, mashed
* 1 large egg
* 1 tsp ground cinnamon
* 2 tsp vanilla extract
* 3 tbsp olive or vegetable oil of choice
* 1/4 cup honey
* 1 cup whole wheat flour
* 1/2 cup rolled oats
* 1 tsp baking soda
* 1/4 tsp salt
* 1/3 cup chocolate chips Plus more for topping
* Optional 1/2 cup chopped walnuts
Instructions:
* Preheat the oven to 350°F and line or grease 12 muffin tins. 
* In a medium bowl, mash the bananas using a fork until fairly smooth. Crack the egg into the bowl and whisk together.
* Add in the cinnamon , vanilla, honey and oil and mix together well. To the same bowl add the flour, oats, baking soda and salt and mix until just combined, then fold in the chocolate chips and nuts if using.
* Spoon the mixture evenly between the 12 lined muffin tins. Top with extra chocolate chips if desired.
* Bake for 20-22 minutes until the edges are golden brown and the middle is set. Allow to cool for a few minutes in the muffin tin then transfer to a wise cooling rack to finish cooling.
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#healthybaking #tiunutritionplan #popsugarfood #easyhealthysnacks #easyhealthyfood #healthybakingrecipe #bananamuffins #chocolatechipmuffins #bananachocolatechipmuffins #bakedgoods #f52grams #muffinrecipe #muffintime #healthymuffins
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