Spinach and Feta Egg Muffins for Meal Prep (High Protein, Low Calorie)
Sunday batch cooking just got a whole lot more exciting. These spinach and feta egg muffins for meal prep are the kind of recipe that quietly transforms your entire week. You spend about 30 minutes in the kitchen once, and suddenly you have a grab-and-go breakfast ready every single morning without any stress, any dishes, or any sad desk snacks pretending to be a meal. Each muffin is dense with real nutrition: whole eggs, egg whites for an extra protein punch, wilted baby spinach, crumbled feta, and a handful of diced red onion and sun-dried tomatoes for depth of flavour. Nothing fancy, nothing complicated, just honest ingredients doing honest work.
What makes this version genuinely healthier than most recipes you will find is the protein strategy. By using a combination of whole eggs and egg whites rather than eggs alone, you get significantly more protein per muffin without adding extra fat or calories. Each muffin clocks in at around 90 calories with 10 grams of protein, which is a strong number for something this small and satisfying. The feta adds a salty, creamy note that feels indulgent but is used in a measured amount so it contributes flavour without tipping the calorie balance. Baby spinach brings iron, folate, and a gentle fibre boost. The sun-dried tomatoes add lycopene, a little natural sweetness, and colour that makes these look as good as they taste.
The technique here is slightly different from the usual dump-and-bake approach. Briefly sauteing the spinach and onion before adding them to the egg mixture removes excess moisture, which is the single biggest reason egg muffins turn out watery or collapse after cooking. It takes four extra minutes and makes a significant difference to the texture. The muffins bake up firm, golden at the edges, and sliceable rather than spongy. Using a silicone muffin tray or lining a standard tin with good-quality paper liners means clean release every time, no scraping, no stuck bits, no wasted breakfast.
These spinach and feta egg muffins are naturally gluten free and work brilliantly for anyone following a high protein or lower carbohydrate eating pattern. They reheat in 60 seconds flat from the fridge, or you can eat them cold, which is genuinely enjoyable and something not every egg recipe can claim. Make 12 on a Sunday and you have breakfast covered through Friday with two to spare. You can also freeze them in a zip-lock bag for up to three months, pulling out individual muffins the night before and letting them thaw overnight in the fridge. Meal prep does not get much more straightforward than this.
Ingredients
- 6 large whole eggs (free-range if possible)
- 6 large egg whites (from fresh eggs or carton egg whites)
- 3 cups baby spinach (loosely packed, roughly chopped)
- 100 g feta cheese (crumbled, reduced fat works well here)
- 1 medium red onion (finely diced)
- 60 g sun-dried tomatoes (drained of oil and roughly chopped)
- 2 cloves garlic (minced)
- 1 tsp olive oil (for sauteing)
- 1 tsp dried oregano
- 0.5 tsp ground black pepper
- 0.3 tsp fine sea salt (feta is salty so go easy here)
- 0.3 tsp red chilli flakes (optional, adds a gentle warmth)
Instructions
- 1
Preheat your oven to 180 degrees Celsius (350 degrees Fahrenheit). Lightly grease a 12-hole standard muffin tin with a small amount of olive oil spray, or line with paper liners. A silicone muffin tray needs no greasing at all.
Silicone trays give the cleanest release, especially if you plan to meal prep these regularly.
- 2
Place a medium non-stick pan over medium heat and add the olive oil. Once warm, add the diced red onion and cook for 3 minutes, stirring occasionally, until it softens and turns slightly translucent. Add the minced garlic and cook for a further 30 seconds until fragrant.
Do not let the garlic brown or it will turn bitter. Keep stirring and watch the heat.
- 3
Add the chopped baby spinach to the pan. Stir and cook for 1 to 2 minutes until completely wilted. Remove from the heat and spread the mixture on a plate or board to cool for 3 to 4 minutes. Once cool enough to handle, press out any excess liquid using the back of a spoon or a clean cloth.
Removing moisture from the spinach is the key step that stops your muffins turning watery. Do not skip it.
- 4
In a large mixing bowl, crack in the 6 whole eggs and add the 6 egg whites. Add the dried oregano, black pepper, salt, and chilli flakes if using. Whisk together until fully combined and slightly frothy.
- 5
Add the cooled spinach and onion mixture, the chopped sun-dried tomatoes, and half of the crumbled feta into the egg mixture. Stir gently to combine everything evenly.
Fold rather than stir vigorously so you keep air in the eggs and get a lighter texture.
- 6
Pour the egg mixture evenly into the 12 muffin holes, filling each about three quarters full to allow room for them to puff up during baking. Sprinkle the remaining crumbled feta evenly over the tops of each muffin.
A ladle or a jug with a spout makes pouring much tidier and helps you fill each hole evenly.
- 7
Place the tray in the preheated oven and bake for 18 to 22 minutes, until the egg muffins are set in the centre, lightly golden at the edges, and pulling slightly away from the sides of the tin.
Check at 18 minutes by pressing gently on the centre of one muffin. If it springs back firmly, they are done.
- 8
Remove from the oven and allow to cool in the tin for 5 minutes before transferring to a wire rack. Serve warm, or allow to cool fully before storing for meal prep.
Always cool completely before placing in airtight containers to prevent condensation making the muffins soggy.
Nutrition per serving
90kcal
Calories
10g
Protein
3g
Carbs
4g
Fat
1g
Fibre
1g
Sugar
210mg
Sodium
Pro Tips
- ✓
Use a silicone muffin tray for the easiest release and no liner waste.
- ✓
Always saute and drain the spinach before mixing it into the eggs. This single step prevents watery muffins.
- ✓
Let the muffins cool fully on a rack before storing so condensation does not form inside the container.
- ✓
For an even higher protein count, swap all 6 whole eggs for 4 whole eggs and 8 egg whites.
- ✓
Taste the egg mixture before baking. Feta varies in saltiness, so adjust seasoning accordingly.
- ✓
Doubling the batch and freezing half is the most efficient way to use this recipe for meal prep.
Frequently Asked Questions
Variations
- •
Mediterranean Herb Boost
Add 2 tablespoons of finely chopped fresh dill and 1 tablespoon of fresh mint to the egg mixture. This gives the muffins a bright, spanakopita-inspired flavour that pairs beautifully with the feta.
- •
Sun-Dried Tomato and Olive
Add 8 to 10 sliced kalamata olives along with the sun-dried tomatoes for a bolder, brinier flavour profile. Reduce the added salt slightly to compensate.
- •
Roasted Red Pepper and Spinach
Swap the sun-dried tomatoes for 80g of diced roasted red peppers from a jar, drained and patted dry. This adds natural sweetness and a soft texture.
- •
Extra Greens Version
Replace half the spinach with finely chopped kale or Swiss chard. Saute for an extra minute as these greens take slightly longer to wilt. This bumps up the fibre and iron content further.
Substitutions
- •Feta cheese → Goat cheese or ricotta (Goat cheese gives a similar creamy, tangy quality. Ricotta produces a milder, slightly fluffier muffin. Both work well in equal quantities.)
- •Egg whites → Extra whole eggs (Use 9 to 10 whole eggs in total if you do not have egg whites. The muffins will be slightly richer and a little higher in fat and calories per serving.)
- •Baby spinach → Frozen spinach (Use 150g frozen spinach, thawed completely and squeezed very dry. Skip the sauteing step and add it directly to the mixture after pressing out all liquid.)
- •Sun-dried tomatoes → Cherry tomatoes (Halve 10 cherry tomatoes and add them raw. They add freshness but also more moisture, so make sure your spinach is very well drained.)
- •Red onion → Spring onions or shallots (Spring onions can be added raw without sauteing. Shallots give a slightly sweeter, milder flavour than red onion.)
🧊 Storage
Cool the muffins completely on a wire rack before storing. Place in an airtight container and refrigerate for up to 5 days. For longer storage, freeze in a zip-lock bag or airtight freezer container for up to 3 months. Label with the date so you know what you are working with.
📅 Make Ahead
These muffins are built for meal prep. Bake a full batch of 12 on the weekend and refrigerate for weekday breakfasts. You can also prep the spinach and onion saute the night before, store it in a sealed container in the fridge, then whisk the eggs and assemble the muffins the next morning to cut prep time to under 5 minutes.
