Quick Description
These High-Protein Spinach and Feta Muffins are savory, protein-packed, and easy to make. With a delicious combination of spinach, feta, and eggs, they’re the perfect grab-and-go breakfast or snack that’s full of flavor and nutrients. Low-carb, high-protein, and ready in 30 minutes—perfect for meal prep!
Servings & Timing
Servings: 6 muffins
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Ingredients List
- 1½ cups fresh spinach, chopped
- 6 large eggs
- ½ cup low-fat feta cheese, crumbled
- 1 tbsp olive oil (or butter for greasing)
- Salt and pepper, to taste
- 1 tsp garlic powder (optional)
- 1 tsp onion powder (optional)
Instructions
1. Preheat the Oven
Preheat your oven to 350°F (175°C).
Grease a muffin tin with olive oil or butter.
2. Prepare the Ingredients
Chop the fresh spinach into small pieces.
In a medium-sized bowl, whisk the eggs until fully beaten.
Season the eggs with salt, pepper, garlic powder, and onion powder (if using).
3. Assemble the Muffins
Distribute the chopped spinach evenly into the muffin tin, filling each cup about halfway.
Pour the whisked eggs over the spinach in each muffin cup.
4. Add the Feta
Sprinkle crumbled feta cheese on top of the spinach and egg mixture in each muffin cup.
5. Bake
Place the muffin tin in the preheated oven and bake for 18–20 minutes, or until the muffins are set and lightly golden on top.
6. Serve
Let the muffins cool for a few minutes, then remove them from the tin.
Serve warm or allow to cool completely for meal prep.
Nutrition (Approx. per muffin)
- Protein: 9–10g (from eggs and feta)
- Calories: ~150–180
- Carbs: ~2g (mostly from spinach)
- Fats: ~10g (healthy fats from eggs and feta)
Benefits
- High-Protein: Helps keep you full and supports muscle recovery
- Low-Carb: Ideal for keto or low-carb diets
- Packed with Veggies: Spinach adds fiber and nutrients
- Quick & Easy: Ready in just 30 minutes
Additional Notes
- Low-Carb Option: Skip optional seasonings if you prefer to avoid fillers or sugars.
- Extra Veggies: Add mushrooms, bell peppers, or zucchini for added fiber and flavor.
- Dairy-Free: Use dairy-free cheese alternatives if needed.
Dietary Info
- Keto-Friendly: Yes
- Gluten-Free: Yes
- High-Protein: Yes
- Vegetarian: Yes
Storage & Make-Ahead
- Refrigerate: Store in an airtight container for up to 4 days.
- Freeze: Freeze for up to 1 month—just microwave or reheat in the oven.
- Reheat: Warm in the microwave or oven for 10–15 seconds.
FAQs
Can I make these without feta?
Yes, you can substitute with your favorite cheese or skip it altogether.
Can I make them with egg whites only?
Yes, you can use just egg whites, but the muffins may be slightly less rich.
Can I add more spices?
Absolutely! Feel free to adjust the seasonings to your taste.
Optional Personal Note
These muffins are one of my go-to high-protein snacks for busy mornings or when I need a satisfying snack between meals. They’re filling, flavorful, and perfectly easy to make ahead.
