A few weeks ago, at the Farmer’s Market in Great Falls, Virginia, I enjoyed a delicious spinach and feta omelet muffin. Finding a low-carb healthy muffin was an unexpected delight. Kudos to Plain and Simple for making omelet muffins available for sale — instead of just the usual bread and baked goods!
Back home in my kitchen, I tried to create a recipe for a spinach and feta omelet muffin. In the end, I came up with two recipes. Both are delicious, healthy, and very easy to make!
We’ve enjoyed the plain and simple version (different from the one made by the company Plain and Simple) for breakfast every day this week! And yesterday, right after I took a new batch out of the oven, I knocked on my neighbors’ doors and invited them to a “pop up party” at our house where I served fresh Spinach and Feta Omelet Muffins cut into quarters and speared with toothpicks (a quick and simple appetizer.)
It’s easy to see why everyone loved these little gems! They’re delicious and nutritious — with plenty of protein and fat to make you feel satisfied and not hungry for a good while. They’re great when you need a hand-held, grab-and-go breakfast or snack – just pair with a berry smoothie (recipe in upcoming post), and you’re all set!
extra virgin olive oil (for greasing pan)
6 ounces frozen chopped spinach
6 ounces feta cheese
1 tablespoon grass-fed butter
1/4 teaspoon turmeric (for health benefits of turmeric, see Why Turmeric and Black Pepper)
1/4 teaspoon freshly ground black pepper
Preheat oven to 375 degrees F.
Grease 2, 6-cup silicone muffin pans (or metal muffin pans) with olive oil. If using silicone muffin pans, place the greased pans on a metal baking pan (for stability in moving from counter to oven). Set aside.
Place all remaining ingredients into a blender and blend until small flecks of spinach remain. Pour the egg mixture into the muffin cups so that each cup is about 3/4 full.
Place baking sheet on top rack of pre-heated oven and bake at 375 degrees for 25 minutes. If the center of each muffin is firm, it’s ready; if not, heat a little longer. Remove from oven. When cool, remove muffins from pan and store in refrigerator. Reheat in microwave.
SPINACH AND FETA OMELET MUFFINS STUFFED INTO SWEET PEPPERS
Ingredients for stuffed peppers: I used fresh pimento peppers but they have a short season. When they’re not in season, just use the bottoms of small red bell peppers. Slice each pepper so that you end up with a 2 – 3 inch tall bottom to fill. Note: I have discovered that the red pepper dilutes the flavor of the filling. So add a 1/2 teaspoon or so of salt to the filling or top each stuffed pepper with crumbled feta during the last few minutes of baking. Since feta cheeses vary in how salty they are, you may need to play around with the recipe a bit to get it just right for you.
Directions for stuffed peppers: Preheat the oven. Place the pepper bottoms (peppers with tops and cores removed) on a baking sheet.Pour the liquid mixture into the peppers. Place baking sheet with filled peppers on top rack of pre-heated oven, and bake at 375 degrees for 25 minutes.
FOOD STORAGE / SAFETY
- According to Still Tasty, my favorite source for food storage information, you can safely store omelets for 3 – 4 days in your refrigerator.
FOOD SHOPPING TIPS
- Eggs – I often buy eggs at the farmer’s market from farmers whose chickens roam around and forage for food. At the supermarket, I follow my personal shopping guideline: Choose that do not contain EPA and DHA. Why? Because eggs get their EPA and DHA from the fish meal that the chickens eat — and who knows what fish end up in the fish meal and how fresh that meal is! Besides, the amount of EPA and DHA in the eggs is minuscule compared to what our bodies need. To learn more about eggs in general, check out IncredibleEgg.org, an industry-sponsored site with good information and lots of recipes.
COOKING EQUIPMENT NOTES
- Silicone muffin pans – I am a big fan of silicone muffin pans and use them for freezing pestos and other herb sauces as well as baking. A while back I wrote this post about silicone muffin pans and the plastic fillers in some brands.
- Immersion blender – I love my Cuisinart Smart Stick which I often use in place of a regular blender. It’s so easy to use and clean. But do be careful that it’s always unplugged when you are not using it!
- Large Pyrex measuring cup – I use my 8-cup Pyrex Measuring Cup for mixing ingredients, especially when using an immersion blender.
Enjoy and be healthy!