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spinach egg muffins

Antioxidants are super important for vein health, especially if you have vein disease. They can help stop blood clots, route nutrients through your body, and even fight off cardiovascular diseases.

So we love the idea of eating an antioxidant (and protein!) filled breakfast to start our days. These egg muffins contain spinach — a powerful superfood that can do wonders for your vein health, along with antioxidant-rich red bell peppers, and lots of protein. Plus, they are so hearty and savory, they can double as a quick lunch. They keep you fueled, full, and can be made ahead in batches and frozen, so you can get breakfast meal prep out of the way for the week.

Health Benefits of Spinach

Spinach supplies so many vitamins and antioxidants, all of which are crucial for optimal vein health. Spinach alone contains:

  • Fiber. Fiber can improve blood circulation in your legs.
  • Vitamins A, C, and K1. All of these vitamins are considered antioxidants and can help prevent blood clotting and strengthen your vein walls.
  • Folic acid. Also known as folate and part of the vitamin B family, folic acid can help repair damaged veins and strengthen blood vessels.
  • Iron. This nutrient is essential in carrying oxygen through your blood, which is essential for vein health.
  • Quercetin. This is another strong antioxidant with vein-strengthening and anti-clotting properties. It’s very similar to rutin.

And spinach is only the beginning of this recipe! It contains even more antioxidants like any red bell peppers and protein from the eggs and breakfast sausage (or sausage substitute substitute of your choice).

We hope you enjoy this easy breakfast recipe and use it as part of your vein-healthy diet!

Spinach Egg Muffins Recipe


  • 1 pound ground sausage, cooked and patted dry (or sausage substitute of your choice)
  • 1 red bell pepper, diced
  • 3/4 cup baby spinach, chopped
  • 9 large eggs, beaten
  • 3 Tbsp. milk
  • 3/4 cup finely shredded cheddar cheese or Mexican cheese blend
  • 1/2 tsp. garlic powder
  • 1/2 tsp. onion powder
  • Salt (to taste)
  • Black pepper (to taste)
  • 12-cup muffin tin


  1. Preheat oven to 375 degrees F.
  2. Combine all the ingredients together and stir until well combined.
  3. Pour equally into a lightly greased muffin tin. Do not overfill the cups. We recommend filling cups about 3/4 way full.
  4. Bake for 20 minutes or until lightly golden around the edges and muffins bounce back to touch.
  5. Remove from the baking tin right away and place on cooling racks.


Leaving muffins in the tin or on a solid surface for too long will lead to sweating, which dampens the flavor. Serve right away or move muffins to a cooling rack until they are completely cooled.


These muffins can be stored in the refrigerator in an air-tight container for up to a week, and in the freezer for up to a month. Allow to completely cool before storing. If storing in freezer, wrap each muffin individually in plastic wrap before adding to storage bag or container.


From refrigerated, microwave muffin(s) for 20 seconds. From frozen, defrost for 30 seconds and cook for 30 seconds, or until heated through.