Spinach, Feta and Egg Breakfast Sandwiches (meal prep!)
Nutrition Notes
Keto *
The recipe includes English muffins, which are not keto-friendly due to their high carbohydrate cont...
Vegetarian *
The recipe is suitable for a vegetarian diet. It uses eggs, dairy products like feta cheese and Gree...
Mediterranean *
The recipe aligns well with a Mediterranean diet. It includes eggs, spinach, and feta, which are com...
For Hypothyroidism *
This recipe is generally appropriate for hypothyroidism. Eggs and spinach are nutritious, but limit ...
Shellfish Free *
The recipe does not include any shellfish ingredients and is therefore appropriate for a shellfish-f...
Flexitarian *
The recipe is suitable for a flexitarian diet. It's plant-forward with spinach and eggs providing pr...
Kosher *
The recipe follows kosher guidelines, free of non-kosher ingredients. Ensure ingredients (e.g. feta ...
Pescatarian *
The recipe is appropriate for a pescatarian diet as it contains no meat and relies on eggs, dairy, a...
Low Carb *
The recipe is not entirely appropriate for a low-carb diet due to the English muffins, which are hig...
For Chest Pain *
The recipe is relatively healthy with low saturated fat and rich in nutrients from spinach and eggs,...
Balanced *
This recipe is appropriate for a balanced diet. The ingredients provide a good mix of protein, veget...
For Diabetes Mellitus Dm *
This recipe is moderately appropriate for individuals with diabetes, given the inclusion of high-pro...
For High Blood Pressure Hypertension Htn *
The recipe is reasonable but could be improved by reducing the feta cheese and avoiding added sea sa...
Gluten Free *
The recipe is compatible with a gluten-free diet as long as gluten-free English muffins are used. Al...
Soy Free *
The recipe is appropriate for a soy-free diet, as none of the ingredients listed contain soy.
For Abdominal Pain *
The recipe is relatively mild and includes eggs, spinach, and dairy, which are generally easy on the...
For Back Pain *
Overall, the recipe is balanced and nutrient-rich, which can support overall health and potentially ...
Halal *
The recipe is appropriate for a halal diet as it contains no haram ingredients. Ensure that the feta...
Pork Free *
The recipe is appropriate for a pork-free diet as it contains no pork products.
For Lower Back Pain *
This recipe is generally appropriate for someone with lower back pain. It includes anti-inflammatory...
Sesame Free *
The recipe is suitable for a sesame-free diet as none of the ingredients contain sesame.
* Gluten is an early-stage product and can make mistakes. Verify its outputs.
Ingredients
- 8 large eggs (I love Happy Egg)
- 1/4 cup milk
- 1/4 cup plain greek yogurt
- 1/2 cup feta cheese, crumbled
- 2 cups fresh baby spinach, chopped
- 1/2 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Sea salt and black pepper to taste
- 6 english muffins of choice (gluten-free if needed), sliced in half
Preparation
- 1
Step 1
Preheat oven to 350 degrees and grease a quarter non-stick sheet pan with oil - 2
Step 2
In a large bowl, whisk together eggs, milk, yogurt until smooth - 3
Step 3
Add in cheese, spinach and spices and mix all together - 4
Step 4
Pour onto baking sheet and evenly spread across - 5
Step 5
Bake in oven for 20-25 minutes or until eggs are fully cooked and top is just about golden - 6
Step 6
Allow the eggs to cool completely then cut into 6 equal pieces (I used a round cookie cutter but you can cut into squares too) - 7
Step 7
Place an egg round onto half the english muffins then top with the half - 8
Step 8
Wrap each sandwich in foil or parchment paper and store in a large freezer-safe bag for up to 2 months - 9
Step 9
To reheat in microwave - 10
Step 10
unwrap sandwich and place in microwave on a microwave-safe plate for 90 – 120 seconds - 11
Step 11
To reheat in oven - 12
Step 12
preheat to 350 degrees F and place sandwich on baking sheet and warm for about 10 to 15 minutes or until warmed through - 13
Step 13
I love to add some butter or cream cheese on top too to the sandwich once warm! Bon appetit!
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