Spinach & Feta Egg Muffins: High-Protein Breakfast in 20 Minutes

Busy mornings don’t have to mean skipping breakfast. These spinach & feta egg muffins come together in about 20 minutes and give you protein, greens, and flavor — plus they’re great for meal prep, reheating, and staying full longer. Why These Egg Muffins Deserve a Spot in Your Breakfast Lineup •Each muffin delivers about 6–7 grams of protein, helping prevent mid-morning cravings •Spinach adds vitamins (K, C), iron, and antioxidants without many calories •Feta cheese gives a savory twist and adds calcium •They’re low-carb, naturally grain-free, and fit many eating plans (keto, gluten-free, etc.) •Make ahead, refrigerate or freeze, and reheat for quick meals Ingredients You’ll Need (for 12 muffins) •10 large eggs •2 cups fresh spinach, chopped •½ cup crumbled feta cheese •¼ cup milk (dairy or unsweetened plant-based) •2 cloves garlic, minced (optional) •Salt & freshly ground black pepper, to taste •1 tablespoon olive oil or butter (for greasing muffin tin) •Optional: diced onion, bell peppers, herbs, or extra veggies How to Make Spinach & Feta Egg Muffins Step 1: Preheat & Prep •Preheat oven to 375°F (190°C) •Grease a 12-cup muffin tin or use silicone liners Step 2: Sauté the Spinach •Heat a little olive oil in a skillet •Cook garlic (if using) until fragrant, then add spinach and sauté until just wilted Step 3: Whisk the Eggs •In a large bowl, whisk eggs and milk until smooth •Season with salt and pepper Step 4: Mix in Fillings •Fold in the sautéed spinach and crumbled feta (plus any extra veggies or herbs) Step 5: Fill & Bake •Divide mixture evenly into muffin cups •Bake for 15–18 minutes, or until set and lightly golden on top Step 6: Cool & Store •Let muffins cool for about 5 minutes before removing from tin •Store in an airtight container in the fridge (up to 5 days) or freeze (up to 3 months) Nutrition per Muffin (Approximate) •Calories: ~90–100 •Protein: 6–7 g •Carbs: 1–2 g •Fat: 6–7 g This makes them a smart pick for those following low-carb or high-protein plans. Serving Ideas & Tips to Keep Breakfast Fresh •Pair two muffins with whole-grain toast and avocado for balance •Serve alongside fresh fruit for natural sweetness •Crumble them into wraps or salads for a protein boost •Reheat gently — microwave for 30 seconds or warm in an oven at ~300°F (150°C) Tips for Perfect Muffins Every Time •Don’t overbake — eggs turn rubbery if cooked too long •Use fresh spinach; if using frozen, squeeze out excess water •Let muffins cool before sealing to prevent sogginess •Experiment with seasonings — smoked paprika, oregano, or chili flakes can change the flavor profile Final Thoughts Spinach & feta egg muffins are proof that healthy breakfasts can be fast, flavorful, and fuss-free. With 20 minutes of effort, you get protein, veggies, and flexibility — plus the convenience of meals you can prep ahead. Give them a try, mix in your favorite veggies or herbs, and enjoy a nourishing breakfast that keeps you energized and satisfied.