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breakfast
Spinach and Egg Muffin Cups
PostpartumAmericanEasyServes 230 min
Baked eggs mixed with chopped spinach and a sprinkle of feta cheese.
Eggs are an incredible powerhouse for postpartum recovery and lactation, offering high-quality protein to heal tissues and sustain energy levels. They are one of the best dietary sources of choline, a vital nutrient that concentrates in breastmilk and fuels the baby's cognitive development. Paired with spinach and feta, this breakfast also delivers calcium to protect the mother's bones and iron to help replenish her stores, all in an easy-to-eat format.
View Nutrition Facts
One serving≈380 kcal · 25 g protein
Calories380 kcal
Protein25 g
Carbs4.9 g · 3.3g sugar
Fat28 g · 10g sat
Fiber0.8 g
Sodium1,154 mg
Folate139 mcg DFE
Iron3.7 mg
Calcium290 mg
Choline456 mg
Iodine160 mcg
Vitamin D149 IU
Vitamin B121.9 mcg
DHA + EPA54 mg
Zinc3.1 mg
from its ingredients
Ingredients
6 eggs
2 cups spinach, chopped
2 oz feta cheese, crumbled
¼ cup milk
½ tsp salt
¼ tsp black pepper
1 tbsp cooking oil (or cooking spray)
Method
- 1Preheat your oven to 375°F (190°C) and generously grease a 6-cup muffin tin with cooking oil or cooking spray.
- 2In a medium bowl, whisk the eggs, milk, salt, and black pepper until well combined.
- 3Stir in the chopped spinach and crumbled feta cheese.
- 4Divide the egg mixture evenly among the 6 muffin cups, filling each about three-quarters full.
- 5Bake for 18-20 minutes, or until the centers are set and the tops are slightly golden.
- 6Let the muffin cups cool in the tin for a few minutes before running a knife around the edges to release them. Serve warm.
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