Why This Recipe Works
High Protein Powerhouse
With 12g protein per muffin, these bites keep you full for hours. The feta adds creaminess while spinach boosts iron and fiber.
10-Minute Meal Prep
Mix, pour, bake - ready in 20 minutes. Store in the fridge for up to 5 days or freeze for 3 months.
Versatile Bites
Eat warm with a fork or cold straight from the container. Great as a breakfast, lunch, or afternoon snack.
No Fancy Equipment
Just a muffin tin and oven required. No blender or special tools needed for this simple recipe.
Spinach Feta Egg Muffins
Fluffy high-protein breakfast bites for meal prep
Ingredients
- •2 cups large eggs
- •1 cup crumbled feta cheese
- •1 cup fresh spinach (chopped)
- •1/4 cup milk
- •1/2 tsp salt
- •1/4 tsp black pepper
Instructions
Prep: Preheat oven to 375°F. Grease muffin tin.
💡 Use non-stick spray for easier release
Mix: Whisk eggs, milk, salt, and pepper in a bowl.
💡 Add a splash of water for extra fluffiness
Add Ins: Stir in feta and spinach until combined.
💡 Cheddar adds extra flavor if you want
Fill: Pour mixture into prepared tin (3/4 full).
💡 Use a 12-cup tin for 12 servings
Bake: 20 minutes until golden and springy.
💡 Check doneness with a toothpick
Store: Cool completely before storing in airtight container.
💡 Freeze individual portions for up to 3 months
Nutrition (per serving):
Ingredient Notes & Substitutions
Eggs
Use large eggs for best rise. Sub with liquid egg whites for lower fat.
You can also use a 6:1 ratio of egg whites to whole eggs.
Feta
Provides tangy flavor and creaminess. Substitute with crumbled goat cheese or cheddar.
Add 1/4 cup crumbled cheese per muffin tin.
Spinach
Adds iron and fiber. Use fresh baby spinach or frozen thawed and drained.
Try kale or arugula as alternatives.
Milk
Adds moisture and fluffiness. Use almond or oat milk for dairy-free.
You can omit for a richer texture.
Pro Tips for Perfect Muffins
Fluffy Texture
Whisk eggs for 1 minute to incorporate air. For extra fluff, add 1 tbsp water per egg.
Perfect Baking
Use a glass or silicone muffin tin for even heat distribution. Avoid overfilling to prevent overflow.
Storage Hacks
Cool completely before storing. Freeze individually wrapped muffins for up to 3 months. Reheat in microwave or oven.
Flavor Boosters
Add 1/4 tsp garlic powder or 1 tbsp diced ham for extra flavor. Top with a sprinkle of Parmesan before baking.
Variations & Customizations
Veggie Lovers
Add 1/2 cup diced bell peppers or mushrooms. Try zucchini or tomatoes for different flavors.
Cheesy Delight
Double the feta or add 1/4 cup shredded cheddar for extra gooey cheese pockets.
Spicy Kick
Mix in 1/4 tsp cayenne pepper or add diced jalapeños for a heat boost.
Herb Heaven
Stir in 1 tbsp chopped fresh dill or parsley for a fresh, aromatic twist.
Serving Suggestions & Pairings
🍽️ Best Served With:
- Avocado toast with a drizzle of balsamic glaze
- Side of mixed greens with lemon vinaigrette
- Whole grain toast with smashed avocado
☕ Drink Pairings:
Pair with a hot cup of coffee, green tea, or a refreshing glass of orange juice.
Make-Ahead Instructions & Storage
Make-Ahead Tips
Prepare the egg mixture up to 24 hours ahead. Store in an airtight container in the fridge.
Refrigerator Storage
Store cooled muffins in an airtight container for up to 5 days. Keep them at 40°F or below.
Freezer Storage
Freeze individually wrapped muffins for up to 3 months. Thaw overnight in the fridge.
Reheating Instructions
Microwave for 15-30 seconds or oven at 350°F for 5 minutes. Avoid overcooking to prevent dryness.
Troubleshooting & Common Questions
Q: Muffins are too dry?
A: Underfilled tins cause dryness. Fill each cup 3/4 full. Add a splash of milk to the batter if needed.
Q: How to prevent sticking?
A: Use non-stick muffin tins or line with paper liners. Grease thoroughly with cooking spray or butter.
Q: Can I use frozen spinach?
A: Yes, but thaw and drain thoroughly first. Excess moisture can make the muffins soggy.
Q: How to reheat without drying out?
A: Cover with a damp paper towel in the microwave or use the defrost setting. Oven reheating at 300°F preserves moisture.
Final Thoughts
These spinach feta egg muffins are the ultimate grab-and-go solution for busy mornings or healthy snacks. With just 10 minutes of prep and 20 minutes in the oven, you'll have a week's worth of delicious, protein-packed bites ready to go. The combination of flaky eggs, tangy feta, and fresh spinach creates a flavor profile that's both satisfying and nutritious.
Whether you're meal prepping for the workweek or need a quick post-workout snack, these muffins offer convenience without compromising taste. Experiment with different herbs and cheeses to keep things interesting. Don't forget to share your creations on Pinterest - your followers will love these easy, high-protein bites as much as you do!
