High-Protein Spinach & Feta Egg Muffins – packed with fresh flavor, perfect for easy meal prep, and a nutritious way to power your morning!
Why You’ll Love This Recipe
Spinach and feta egg muffins are the ultimate grab-and-go breakfast. They’re light yet filling, packed with protein, and loaded with the savory flavors of creamy feta and fresh greens. These muffins are naturally gluten-free, low-carb, and can easily be customized with your favorite add-ins. Whether you’re following a healthy eating plan or just looking for a tasty way to get more veggies in the morning, these egg muffins will fit right in.
Ingredients
- 6 large eggs
- 1 cup fresh baby spinach, chopped
- ½ cup crumbled feta cheese
- ¼ cup milk (dairy or non-dairy)
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- Optional: red pepper flakes, chopped herbs like parsley, dill, or chives
Directions
- Preheat oven to 350°F (175°C).
- Lightly grease a 12-cup muffin tin or line with silicone or paper liners.
- In a large mixing bowl, whisk together eggs, milk, salt, pepper, and any optional ingredients.
- Fold in the chopped spinach and crumbled feta cheese.
- Evenly divide the mixture among the muffin cups.
- Bake for 18–20 minutes, or until the centers are fully set and the tops are slightly golden.
- Let the muffins cool for a few minutes before removing from the tin.
- Serve warm, or allow to cool completely for storage.
Servings And Timing
- Servings: 12 muffins
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Calories: Approximately 100 kcal per muffin
Variations
- Extra Veggies: Add chopped bell peppers, mushrooms, or tomatoes.
- Cheese Swap: Replace feta with goat cheese, cheddar, or mozzarella.
- Spice It Up: Add cayenne pepper or hot sauce for a spicy kick.
- Make It Dairy-Free: Use plant-based milk and dairy-free cheese alternatives.
Storage/Reheating
- Refrigerator: Store in an airtight container for up to 5 days.
- Freezer: Freeze in a single layer, then transfer to a freezer-safe bag or container. Reheat straight from frozen or thaw overnight.
- Reheating: Microwave for 30–45 seconds or warm in a toaster oven at 300°F until heated through.
FAQs
Can I Make These Egg Muffins Ahead Of Time?
Yes, they’re perfect for meal prep. Store in the fridge or freezer and reheat as needed.
Can I Use Frozen Spinach?
Yes, just thaw it completely and squeeze out excess water before mixing into the eggs.
What’s The Best Way To Prevent Sticking?
Use silicone muffin liners or grease the muffin tin thoroughly with oil or non-stick spray.
Can I Use Egg Whites Only?
Yes, you can substitute the 6 eggs with about 1½ cups of egg whites or an egg white carton product.
Are These Egg Muffins Keto-Friendly?
Yes, they are low in carbs and high in protein, making them suitable for keto diets.
How Do I Know When The Egg Muffins Are Done?
The tops will be firm and lightly golden, and a toothpick inserted into the center should come out clean.
Can I Serve These Cold?
They can be eaten cold, though they taste best warm or at room temperature.
What Kind Of Milk Should I Use?
Any kind works—dairy, almond, oat, or soy. Just avoid sweetened or flavored versions.
How Can I Make Them Spicier?
Add red pepper flakes, diced jalapeños, or a splash of hot sauce to the egg mixture.
Are These Muffins Good For Kids?
Yes! They’re soft, easy to hold, and a great way to sneak in veggies and protein.
Conclusion
Spinach and feta egg muffins are a simple, nutritious breakfast option that fits into any lifestyle. They’re customizable, easy to prep in advance, and offer a satisfying bite packed with flavor. Whether you’re rushing out the door or sitting down to a relaxed morning, these muffins make a great choice to start your day right.
Print
High-Protein Spinach & Feta Egg Muffins
- Total Time: 30 minutes
- Yield: 12 muffins
Description
These high-protein spinach and feta egg muffins are a flavorful and convenient breakfast option, combining fluffy eggs with creamy feta and fresh spinach. Perfect for meal prep, they offer a nutritious start to your day.
Ingredients
- 6 large eggs
- 1 cup fresh baby spinach, chopped
- ½ cup crumbled feta cheese
- ¼ cup milk (any kind)
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- Optional: red pepper flakes, chopped fresh herbs (parsley, dill, or chives)
Instructions
- Preheat your oven to 350°F (175°C).
- Grease a 12-cup muffin tin or line with paper liners.
- In a large bowl, whisk together the eggs, milk, salt, pepper, and any optional herbs or red pepper flakes.
- Fold in the chopped spinach and crumbled feta cheese.
- Divide the mixture evenly among the prepared muffin cups.
- Bake for 18-20 minutes, or until the centers are set and the tops are lightly golden.
- Allow to cool slightly before removing from the tin.
- Serve warm, or store in an airtight container in the refrigerator for up to 5 days.
Notes
- Use silicone muffin molds for easy release and cleanup.
- These muffins can be frozen and reheated in the microwave.
- Feel free to add other chopped veggies or cooked meats for variety.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 100
- Sugar: 0.5g
- Sodium: 170mg
- Fat: 7g
- Saturated Fat: 3g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 1g
- Fiber: 0g
- Protein: 7g
- Cholesterol: 140mg