Egg consumption in the US has been growing. In 2024, Americans ate an average of 284 eggs per person. Thanks to science, gone are the days when people were concerned about eggs being a “high cholesterol” food. Instead, today eggs are appreciated as a tasty, versatile source of affordable protein with numerous health benefits and high nutritional value, particularly during this time of rising food prices. Before we start cooking, let’s spend some time cracking the truth about eggs. Let’s take a closer look at why eggs deserve a place on your plate.
From Misconception to Recognition
In the 1980s and 1990s, the public was warned against consuming eggs. It was believed that by eating high cholesterol foods, it would elevate a person’s blood cholesterol levels and increase the risk of heart disease. However, new studies have shown that the majority of the cholesterol in our body is made by our liver. Our cholesterol levels aren’t based on what we eat. The liver is triggered to make cholesterol based mainly on the amount of saturated and trans-fat in our diet. Cholesterol isn’t a factor.
Since eggs contain little saturated fat, about 1.5 grams per egg—for the average person eggs aren’t a concern. In fact, they can be a part of your heart-healthy diet.
Nutritional Powerhouse
In fact, eggs are a nutritional powerhouse, packed with essential nutrients that support overall health:
- Protein: A single large egg contains about 6 grams of high-quality protein.
- Vitamins and Minerals: Eggs are rich in B vitamins, including B12 and riboflavin, as well as selenium, a powerful antioxidant.
- Choline: This nutrient, crucial for brain health and cell membrane function, is found in significant amounts in eggs.
- Lutein and Zeaxanthin: These antioxidants, concentrated in the egg yolk, support eye health and may reduce the risk of age-related macular degeneration.
- Healthy Fats: Eggs provide unsaturated fats that contribute to heart health.
With all that goodness, and so many ways to enjoy it, it’s time to get cracking! These Spinach and Feta Egg Muffins are a convenient, protein-packed breakfast option that you can prepare ahead of time. Perfect for busy mornings or a quick snack!
Spinach and Feta Egg Muffins
Prep Time: 10 minutes
Cook Time: 18-20 minutes
Total Time: 28-30 minutes
Makes 12 servings.
Ingredients
- 6 large eggs
- ½ cup milk (dairy or plant-based)
- 1 cup fresh spinach, chopped
- ½ cup crumbled feta cheese
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder
- Cooking spray or oil for greasing
Instructions
Start by preheating your oven to 375°F (190°C).
Lightly grease a 12-cup muffin tin or line the tin with paper muffin cups.
In a large bowl, whisk together the eggs and milk until smooth.
Stir in the spinach, feta cheese, salt, pepper, and garlic powder.
Pour the mixture evenly into the prepared muffin cups, filling each about ⅔ full.
Bake for 18-20 minutes, or until the egg muffins are set and lightly golden on top.
Let cool for a few minutes before removing them from the tin.
Serve warm or store in an airtight container in the refrigerator for up to 4 days.
Nutritional Information (Per Serving)
Serving Size: 1 egg muffin (recipe makes 12 servings); Calories: 60; Protein: 5g; Fat: 3.5g; Carbohydrates: 1g; Fiber: 0g; Sodium: 140mg
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