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Breakfast
Egg Muffins with Sun-Dried Tomato, Spinach, Rosemary & Goat Cheese
Sun-dried tomatoes go sweet and concentrated in the oven, rosemary cuts through the richness, and goat cheese stays in soft pockets rather than melting away. Three muffins make a serving, which is the part most recipes get wrong. That portion lands at 24 grams of protein and 6 grams of net carbs.
Yields
12 muffins, 4 servings of 3
Egg Muffins with Sun-Dried Tomato, Spinach, Rosemary & Goat Cheese
Recipe Card
Egg Muffins with Sun-Dried Tomato, Spinach, Rosemary & Goat Cheese
Method: Baked·Cuisine: Mediterranean-inspired
Yields
12 muffins, 4 servings of 3
Ingredients
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1 tablespoon olive oil, plus more for the pan
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5 oz baby spinach (about 5 packed cups)
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2 garlic cloves, minced
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12 large eggs
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1/4 teaspoon fine sea salt
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1/2 teaspoon black pepper
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1/2 cup oil-packed sun-dried tomatoes, drained and finely chopped
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1 tablespoon fresh rosemary, finely chopped, or 1 teaspoon dried
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3 oz goat cheese, crumbled
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For serving: a pinch of red pepper flakes
Instructions
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1
Heat the oven to 350°F and oil a 12-cup muffin tin generously, including the rims. Egg sticks to anything you miss, and silicone or paper liners make this far easier if you have them.
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2
Warm the olive oil in a skillet over medium heat, add the spinach in handfuls and cook 3 to 4 minutes, stirring, until every leaf has collapsed and the pan looks wet. Add the garlic for the last 30 seconds. Tip the spinach into a sieve and press hard with the back of a spoon until it stops dripping, which takes more force than you expect and is what keeps the muffins from going watery.
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3
Beat the eggs with the salt and pepper until the whites and yolks are fully combined and the mixture is uniformly pale yellow with no streaks. Stir in the drained spinach, sun-dried tomatoes and rosemary.
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4
Divide the mixture between the cups, filling each about three-quarters full, then dot the goat cheese over the tops rather than stirring it in, so it stays in distinct pockets.
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5
Bake 18 to 22 minutes, until the muffins have puffed above the rim and the centers spring back when pressed lightly. They sink as they cool, which is normal. Run a knife around each one, lift them out, and taste one before you season the rest; sun-dried tomatoes vary a lot in salt.
Meal Prep Tip
These keep 5 days in the fridge and freeze for 2 months. Reheat from frozen at 300°F for 10 minutes rather than microwaving, which drives out water and turns the egg rubbery around the edges.
Make It Yours
Dairy-free
Leave out the goat cheese and add 4 oz of sautéed mushrooms for the same savory depth. Costs about 4 g of protein and 3 g of saturated fat per serving, so consider a fourth muffin per portion to hold the breakfast protein floor.
If you don't like goat cheese
Crumbled feta behaves the same way in the oven and is milder, though it brings roughly 80 mg more sodium per serving. Sharp cheddar melts rather than staying in pockets, which changes the texture more than the flavor.
Lower-sodium
Rinse the sun-dried tomatoes and skip the added salt entirely. Saves close to 200 mg per serving; the rosemary and a squeeze of lemon at the table keep it from tasting flat.
Heartier
Fold 4 oz of diced turkey or chicken sausage into the egg mixture. Adds around 60 calories and 7 g of protein per serving, and roughly 250 mg of sodium depending on the brand.
Vegetable swap
Roasted red pepper, zucchini or broccoli all work in place of the spinach, cup for cup. Whatever you use, cook it first and squeeze it dry; raw vegetables release water in the oven and leave the muffins loose.
Budget
Frozen chopped spinach costs less than fresh and skips the wilting step. Thaw 10 oz, then wring it out in a clean kitchen towel until barely damp.
Nutrition
Per serving of 3 muffins — estimate, excluding the red pepper flakes for serving. Sugars are naturally occurring, from the tomatoes and dairy; none is added.
Calories
350
Net Carbs
6g
Total Carbs
8g
Fiber
2g
Total Sugars
3g
Added Sugar
0g
Protein
24g
Fat
25g
Saturated Fat
8g
Sodium
550mg
Nutrition pending review by our registered dietitian — estimate only. Not medical advice.
Keywords
BreakfastHigh ProteinMake-aheadGoat CheeseBakedLow Carb
Besides Sugar
Besides Sugar: A Breakfast Built on Protein and Vegetables
Eggs provide the protein base, while spinach adds about a cup of raw greens per serving without turning breakfast into a salad. Sun-dried tomatoes, rosemary and goat cheese add concentrated flavor, so a relatively small amount goes a long way. At 24 grams of protein and 6 grams of net carbs, there is very little here left to raise your blood sugar.
About Prediabetes Mastermind
Prediabetes Mastermind builds practical, science-backed tools for reversing and managing prediabetes — meal frameworks, recipes, and plans verified by a registered dietitian. We treat prediabetes as a condition worth taking seriously, and we focus on what you can do, not what to fear.
These recipes and their nutrition figures are pending review by our registered dietitian. Nutritional information is an estimate and not medical advice; consult your healthcare provider about your individual plan, especially if you take glucose-lowering medication.
