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.