Baked Egg Muffins with Spinach and Feta (Low Calorie, High Protein)

Name: Baked Egg Muffins with Spinach and Feta (Low Calorie, High Protein)
Prep time: 10 min
Cook time: 22 min
Total time: 32 min
Yield: 12 servings
Ingredients: 8 large eggs (free-range if possible); 120 g low-fat cottage cheese (blend until smooth before adding); 90 g baby spinach (roughly chopped, excess water squeezed out after wilting); 80 g reduced-fat feta cheese (crumbled); 4 spring onions (finely sliced); 1 teaspoon garlic powder; 1 teaspoon dried oregano; 0.5 teaspoon ground black pepper; 0.25 teaspoon fine sea salt (feta is salty so add sparingly); 1 teaspoon olive oil (for greasing the muffin tin); 2 tablespoons semi-skimmed milk (or unsweetened oat milk for dairy-free)

High ProteinKetoGluten-FreeMeal PrepNut-Free

Prep Time10 min

Cook Time22 min

Servings12

Calories90 kcal

Health Score5/10

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Baked Egg Muffins with Spinach and Feta (Low Calorie, High Protein)

There is something deeply satisfying about pulling a tray of golden, puffed egg muffins out of the oven first thing in the morning. These baked egg muffins with spinach and feta are the kind of breakfast that works hard for you. Low in calories, genuinely high in protein, and packed with leafy greens, they hit all the marks that a smart morning meal should. Each muffin clocks in at around 90 calories and delivers close to 9 grams of protein, which means a batch of three keeps you fuelled and focused well past mid-morning without any of that sluggish, heavy feeling.

What makes this recipe stand out from the crowd is the addition of a small amount of low-fat cottage cheese blended directly into the egg mixture. It sounds a little unexpected, but trust the process on this one. The cottage cheese melts invisibly into the eggs as they bake, creating a custardy, almost fluffy texture that feels far more indulgent than the nutrition label suggests. It also quietly bumps the protein content higher than plain eggs alone ever could. Combined with crumbled feta, which brings a sharp, briny saltiness, and fresh baby spinach, which wilts beautifully into every bite, the flavour combination is genuinely addictive. A pinch of garlic powder and dried oregano gives the whole thing a Mediterranean warmth that makes these feel like a considered, intentional meal rather than just a quick protein fix.

From a practical standpoint, these muffins are a meal prepper's best friend. You can make a full batch of twelve on a Sunday afternoon and have breakfast sorted for the entire week. They store beautifully in the fridge and reheat in under a minute in the microwave, which makes busy weekday mornings so much easier. They also freeze well, so you can stash a second batch away and pull them out whenever you need them. Beyond breakfast, they are genuinely useful as a post-workout snack, a lunchbox addition, or even a light lunch paired with a simple green salad. The fact that they are naturally gluten-free and keto-friendly means they suit a wide range of eating styles without any modification needed.

A few small details make a real difference when you are baking these. Greasing the muffin tin generously is non-negotiable, because egg-based bakes have a stubborn tendency to stick. Silicone muffin tins are fantastic here if you have one. Squeezing as much water as possible out of your spinach before adding it to the mix prevents the muffins from going watery in the middle, which is one of the most common issues people run into with egg muffin recipes. And baking at a moderate temperature rather than a high one keeps the eggs tender rather than rubbery. These are small steps that take seconds but make the difference between a muffin you are proud of and one that disappoints. Follow them, and you will have a tray of beautiful, protein-rich, genuinely low-calorie egg muffins that taste like something from a good cafe.

Ingredients

Serves:12

8 large eggs (free-range if possible)
120 g low-fat cottage cheese (blend until smooth before adding)
90 g baby spinach (roughly chopped, excess water squeezed out after wilting)
80 g reduced-fat feta cheese (crumbled)
4 spring onions (finely sliced)
1 teaspoon garlic powder
1 teaspoon dried oregano
0.5 teaspoon ground black pepper
0.3 teaspoon fine sea salt (feta is salty so add sparingly)
1 teaspoon olive oil (for greasing the muffin tin)
2 tablespoons semi-skimmed milk (or unsweetened oat milk for dairy-free)

Instructions

1
Preheat your oven to 180 degrees Celsius (350 degrees Fahrenheit, fan 160 degrees). Brush a 12-hole standard muffin tin generously with olive oil, making sure you coat the sides as well as the base of each cup.
A silicone muffin tin is the easiest option here as the muffins release effortlessly without any sticking.
2
Place the baby spinach in a colander and pour boiling water over it to wilt it quickly. Once cool enough to handle, squeeze out as much liquid as you can using your hands or a clean tea towel, then roughly chop it.
Removing the excess water from the spinach is the most important step for avoiding soggy muffins. Do not skip it.
3
Add the cottage cheese to a blender or use a stick blender to blitz it until completely smooth. This takes about 20 seconds and prevents any grainy texture in the finished muffins.
4
Crack the eggs into a large mixing bowl and add the blended cottage cheese, milk, garlic powder, dried oregano, black pepper, and sea salt. Whisk everything together until the mixture is well combined and slightly frothy.
Whisking in a little air here helps the muffins puff up nicely in the oven.
5
Stir the chopped spinach and sliced spring onions into the egg mixture. Divide the mixture evenly between the 12 prepared muffin cups, filling each one to about three quarters full.
Use a ladle or a jug with a spout to pour the mixture cleanly into each cup without spilling.
6
Scatter the crumbled feta evenly over the top of each muffin cup, pressing it very gently into the surface so it bakes into the top rather than just sitting on it.
7
Bake in the preheated oven for 20 to 22 minutes, until the muffins are set in the centre, lightly golden on top, and have pulled away slightly from the edges of the tin.
Insert a toothpick into the centre of a muffin at the 20-minute mark. If it comes out clean, they are done.
8
Allow the muffins to cool in the tin for 5 minutes before running a butter knife around the edge of each one and lifting them out onto a wire rack. Serve warm or allow to cool completely before storing.
Do not try to remove them immediately from the tin. Giving them a few minutes to settle makes them much easier to release cleanly.

Nutrition per serving

90kcal

Calories

Protein

Carbs

Fat

0.5g

Fibre

Sugar

210mg

Sodium

Pro Tips

✓
Always squeeze the spinach as dry as possible before adding it to the egg mixture. Extra moisture is the number one reason egg muffins turn out watery in the middle.
✓
Blending the cottage cheese first is worth the extra 30 seconds. It creates a silky, smooth texture you simply cannot get if you add it straight from the tub.
✓
Do not overfill the muffin cups. Three quarters full is the sweet spot. Overfilled cups bubble over and make a mess on the oven floor.
✓
Let the muffins cool completely before stacking or storing them, otherwise steam builds up and makes them soggy.
✓
If your feta is particularly salty, taste the egg mixture before adding any salt and adjust accordingly.
✓
For a slightly crisper top, switch to the grill setting for the final 2 minutes of baking.

Frequently Asked Questions

How many calories are in these baked egg muffins with spinach and feta?↓

Each muffin contains approximately 90 calories, making them one of the most genuinely low-calorie high-protein breakfast options you can make at home. A serving of three muffins comes to around 270 calories with roughly 27 grams of protein.

Can I freeze these egg muffins?↓

Yes, absolutely. Allow them to cool completely, then place them in a single layer on a baking tray and freeze until solid. Transfer to a freezer-safe bag or container and store for up to 3 months. Reheat from frozen in the microwave for about 90 seconds.

Why did my egg muffins sink after baking?↓

A little sinking in the centre is completely normal as the muffins cool. It happens because the steam inside escapes and the structure settles. It does not affect the taste or texture. Opening the oven door repeatedly during baking can make sinking worse, so try to resist the urge to check on them too often.

Can I make these egg muffins dairy-free?↓

Yes. Swap the cottage cheese for a plain dairy-free soft cheese or silken tofu blended until smooth, use unsweetened oat or almond milk instead of dairy milk, and replace the feta with a dairy-free feta alternative. The texture will be slightly different but still delicious.

How long do these muffins keep in the fridge?↓

Stored in an airtight container in the fridge, these egg muffins keep well for up to 5 days. Reheat in the microwave for 30 to 45 seconds per muffin, or enjoy them cold if you prefer.

Can I use frozen spinach instead of fresh?↓

Yes. Defrost the frozen spinach thoroughly first, then squeeze out every bit of water you can before using it. Frozen spinach holds a lot more water than fresh, so being thorough with squeezing is especially important here.

Variations

•
Sun-dried Tomato and Basil
Replace the spring onions with 60g of chopped sun-dried tomatoes (drained and patted dry) and swap the oregano for fresh basil leaves. The sweet intensity of the tomatoes pairs beautifully with the feta.
•
Roasted Red Pepper and Chilli
Add 80g of finely diced jarred roasted red peppers and half a teaspoon of chilli flakes to the egg mixture for a smoky, mildly spicy version with extra colour.
•
Turkey Sausage and Spinach
Brown 100g of crumbled lean turkey sausage in a non-stick pan and allow to cool before stirring into the egg mixture alongside the spinach. This adds even more protein and a savoury depth of flavour.
•
Greek-Style with Olives
Stir in 40g of roughly chopped Kalamata olives and a teaspoon of dried thyme alongside the other ingredients for a full Mediterranean flavour profile.

Substitutions

•
Cottage cheese → Silken tofu (Blend until completely smooth before using. Works well for a dairy-free version and still adds creaminess.)
•
Feta cheese → Goat cheese or reduced-fat cheddar (Goat cheese gives a similar tangy flavour. Cheddar adds a milder, more classic taste.)
•
Baby spinach → Kale or Swiss chard (Remove tough stems and chop finely before wilting. Both work well and add a slightly earthier flavour.)
•
Spring onions → Half a small red onion, finely diced (Sauté briefly in a dry pan first to soften the raw onion flavour before adding to the egg mixture.)
•
Semi-skimmed milk → Unsweetened almond or oat milk (Works perfectly for a dairy-free version with no noticeable difference in texture.)

🧊 Storage

Store cooled egg muffins in an airtight container in the refrigerator for up to 5 days. To freeze, place in a single layer on a lined tray until solid, then transfer to a freezer bag and store for up to 3 months. Reheat refrigerated muffins in the microwave for 30 to 45 seconds, or frozen muffins for approximately 90 seconds.

📅 Make Ahead

These muffins are ideal for meal prep. Bake a full batch on Sunday and refrigerate for the week ahead. You can also prep the egg mixture the night before, cover it, and store it in the fridge. Give it a good stir before pouring into the muffin tin and baking as directed.