If you’re looking for a healthy, high protein breakfast that’s easy to prepare, these spinach and feta egg muffins are the perfect solution. They’re fluffy, flavorful, and ideal for busy mornings or weekly meal prep.
Packed with protein and low in carbs, these egg muffins help keep you full and energized throughout the morning.
What Are Egg Muffins?
Egg muffins are baked mini omelets made in a muffin tin. They’re customizable, portable, and perfect for meal prep. Unlike traditional breakfast options, they are high in protein and naturally low in carbohydrates.
Health Benefits
✔ High in protein – supports muscle and satiety
✔ Low carb – great for weight management
✔ Rich in vitamins from spinach
✔ Easy to portion control
✔ Perfect for meal prep
Eggs provide complete protein, while spinach adds fiber, iron, and antioxidants.
Ingredients
- 6 large eggs
- ½ cup crumbled feta cheese
- 1 cup fresh spinach (chopped)
- ¼ cup diced red onion (optional)
- Salt and black pepper to taste
- Cooking spray or olive oil
How to Make Spinach & Feta Egg Muffins
- Preheat oven to 375°F (190°C).
- Grease a muffin tin lightly.
- In a bowl, whisk the eggs.
- Stir in spinach, feta, onion, salt, and pepper.
- Pour mixture evenly into muffin cups.
- Bake for 18–22 minutes until set.
- Let cool slightly before removing.
How to Serve
These egg muffins are perfect:
- As a grab-and-go breakfast
- With avocado slices
- With a side salad
- As part of a high protein meal plan
For a high-protein lunch idea, try our High Protein Greek Yogurt Chicken Salad.
If you love Mediterranean flavors, check out our Mediterranean Quinoa Bowl.
For a satisfying dinner option, don’t miss our High Protein Chicken & Rice Bowl.
Storage Tips
Store in the refrigerator for up to 4 days. Reheat in the microwave for 30–40 seconds before serving.
