Riboflavin-Rich Spinach and Egg Breakfast Muffins
Joyce Hamilton
Spinach Muffins
Egg muffins with spinach and cheese, high in riboflavin to support migraine prevention.
Nutrition (per serving)
I love these little savory egg muffins—simple, comforting, and packed with riboflavin from eggs and leafy spinach, nutrients that can help some people reduce migraine frequency. They’re mild, cheesy, and satisfying, and I often make a batch when I want an easy, migraine-friendly breakfast that feels like a treat.
They’re quick to whisk together, bake in one pan, and store beautifully in the fridge or freezer for grab-and-go mornings. Customize with a pinch of red pepper flakes for a kick or swap cheddar for feta to change the flavor profile.
Ingredients
- Large eggs:6 pieces
- Fresh spinach, chopped:4 oz
- Shredded sharp cheddar:1/2 cup
- Milk (any):1/4 cup
- Green onions, thinly sliced:2 pieces
- Olive oil:1 tbsp
- Salt:1/2 tsp
- Black pepper:1/4 tsp
- Garlic powder:1/4 tsp
- Grated Parmesan (optional):2 tbsp
- Butter or cooking spray (for muffin tin):1 tbsp
Instructions
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Preheat oven to 350°F. Grease a 6-cup muffin tin with butter or cooking spray.
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Heat olive oil in a skillet over medium heat. Add chopped spinach and a pinch of salt and cook until wilted, about 2–3 minutes. Remove from heat and let cool slightly.
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In a large bowl whisk together the eggs, milk, garlic powder, salt, and black pepper until blended.
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Stir the wilted spinach, shredded cheddar, green onions, and Parmesan (if using) into the egg mixture.
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Divide the mixture evenly among the 6 muffin cups, filling each about 3/4 full.
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Bake for 18–20 minutes, or until the centers are set and the tops are lightly golden.
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Let the muffins cool in the tin 5 minutes, then transfer to a wire rack. Serve warm, or cool completely before storing.
Tips & Notes
- Make ahead: refrigerate up to 4 days or freeze in a single layer for 2 months; reheat from frozen in the microwave for 1–2 minutes.
- For dairy-free: omit cheese and add 2 tbsp nutritional yeast for a savory, riboflavin-friendly boost.
- Add-ins: cooked mushrooms, diced bell pepper, or a sprinkle of red pepper flakes for heat.
- If you’re tracking riboflavin for migraine prevention, eggs and spinach are among the best affordable sources—talk to your healthcare provider about appropriate intake.
