Spinach Egg Breakfast Muffins Low Calorie with Feta and Sun-Dried Tomatoes
Some mornings just do not cooperate. You are already running behind, the coffee is barely brewed, and eating something nutritious feels like a luxury you cannot afford. That is exactly why these spinach egg breakfast muffins exist. They are low calorie, packed with real food, and take less than thirty minutes start to finish. Make a batch on Sunday and your weekday mornings are sorted before they even begin.
What makes these muffins genuinely healthier than most versions you will find is the combination of whole eggs with extra egg whites. This keeps the protein count high while pulling the calories right down. Each muffin comes in around 85 calories with nearly 9 grams of protein, which is the kind of number that actually keeps you full until lunch. Fresh baby spinach gets wilted briefly in a dry pan before going into the mixture, which does two important things. It removes excess moisture so the muffins hold their shape beautifully, and it lets you pack in far more spinach than you could if you added it raw. There is no rubbery texture here, no dense egg puck that you chew through reluctantly. These are light, fluffy and satisfying in the best way.
Feta cheese brings a tangy, salty depth that means you do not need to add much else for flavour. A small scatter of sun-dried tomatoes adds a concentrated, almost sweet richness that works brilliantly against the earthy spinach. A pinch of smoked paprika and some dried oregano round everything out without overwhelming the clean, fresh taste of the vegetables. The whole mixture comes together in one bowl after you have wilted your spinach, which means washing up is minimal and your kitchen stays relatively calm. Line your muffin tin well or use silicone cups and you will have zero sticking issues, which is one of those small things that makes meal prep actually enjoyable rather than a chore you dread.
These spinach egg breakfast muffins store brilliantly, which is part of what makes them so useful. Pop them in the fridge and they stay fresh for five days. Wrap individually and freeze them for up to three months, then reheat straight from frozen in the microwave in about ninety seconds. They are genuinely good cold too, which makes them a solid option for people who prefer eating breakfast on the go or at their desk. You can mix things up endlessly once you have the base recipe down. Swap the feta for a little goat cheese, throw in some diced red pepper or mushrooms, or add a small handful of chopped fresh herbs for a different flavour profile every week. The formula is forgiving and flexible, which is exactly what a great meal prep recipe should be.
Ingredients
- 4 large whole eggs
- 6 large egg whites (from 6 eggs or carton egg whites)
- 120 g fresh baby spinach (about 4 large handfuls)
- 70 g reduced-fat feta cheese (crumbled)
- 40 g sun-dried tomatoes (drained and roughly chopped, packed in oil)
- 1 medium spring onion (finely sliced, green and white parts)
- 1 clove garlic (minced)
- 0.5 tsp smoked paprika
- 0.5 tsp dried oregano
- 0.3 tsp black pepper (freshly ground)
- 0.3 tsp fine sea salt (or to taste)
- 1 tsp olive oil (for wilting spinach)
- 1 tbsp plain Greek yogurt (0% fat, adds lightness and protein)
Instructions
- 1
Preheat your oven to 180C (160C fan / 350F). Lightly grease a 12-hole standard muffin tin with a little olive oil spray or line with silicone muffin cups.
Silicone muffin cups are worth the small investment. Egg muffins release cleanly every time with zero sticking.
- 2
Heat 1 teaspoon of olive oil in a non-stick frying pan over medium heat. Add the minced garlic and cook for 30 seconds until fragrant. Add the baby spinach and toss for about 2 minutes until fully wilted. Transfer to a colander, press firmly with the back of a spoon to squeeze out as much liquid as possible, then roughly chop.
Removing the moisture from the spinach is the key step. Skipping this leads to watery muffins that fall apart.
- 3
In a large mixing bowl, whisk together the whole eggs, egg whites, Greek yogurt, smoked paprika, dried oregano, salt and black pepper until smooth and fully combined.
The Greek yogurt adds a tiny bit of lift and keeps the texture from going rubbery. Do not skip it.
- 4
Stir the wilted chopped spinach, crumbled feta, chopped sun-dried tomatoes and sliced spring onion into the egg mixture. Mix until everything is evenly distributed throughout the batter.
- 5
Carefully pour or ladle the mixture evenly between the 12 muffin holes, filling each one about three-quarters full. Give the tin a gentle tap on the counter to settle any air bubbles.
A ladle or a jug with a good pour spout makes this step much neater and faster.
- 6
Bake in the preheated oven for 20 to 22 minutes, until the muffins are set in the centre, lightly golden on top, and just starting to pull away from the edges of the tin.
Do not overbake. They firm up further as they cool, so pull them out when the centre is just set.
- 7
Leave the muffins to cool in the tin for 5 minutes before running a thin knife around each one to loosen, then transfer to a wire rack. Serve warm or allow to cool completely before storing.
Nutrition per serving
85kcal
Calories
9g
Protein
2g
Carbs
4.5g
Fat
0.6g
Fibre
1.2g
Sugar
195mg
Sodium
Pro Tips
- ✓
Always wilt and drain spinach thoroughly before mixing into the egg base. Wet spinach is the main reason egg muffins turn out soggy.
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Use a ladle or measuring jug to pour the mixture into the tin for cleaner, more even portions.
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Do not open the oven door before 18 minutes or the muffins may deflate before they have set.
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If your muffins deflate slightly on cooling, that is completely normal with egg-based bakes. They will still taste fantastic.
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For extra protein, add 30g of finely diced cooked turkey breast or chicken sausage to the mixture before baking.
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These taste just as good cold as warm, making them an ideal grab-and-go option straight from the fridge.
Frequently Asked Questions
Variations
- •
Mediterranean Veggie
Add 30g of finely diced roasted red pepper and 8 sliced black olives to the base mixture along with the spinach. Replace the smoked paprika with a pinch of dried chilli flakes for a little warmth.
- •
Mushroom and Goat Cheese
Swap the feta for 60g crumbled goat cheese and add 80g of finely diced mushrooms that have been sauteed dry in a hot pan until all moisture evaporates. Replace the sun-dried tomatoes with fresh thyme leaves.
- •
Turkey Sausage and Spinach
Add 80g of cooked, crumbled lean turkey sausage to the mixture for extra protein and a heartier flavour. This bumps the protein per muffin up to around 12 grams and adds only a small amount of calories.
- •
Dairy-Free Version
Leave out the feta entirely and use a dairy-free plain yogurt alternative in place of the Greek yogurt. Add a small handful of chopped fresh basil and a teaspoon of nutritional yeast for a cheesy depth of flavour without any dairy.
Substitutions
- •Egg whites → Whole eggs (Use 8 whole eggs total instead of 4 whole plus 6 whites if you prefer. This raises the fat and calorie count slightly but keeps the same great texture.)
- •Greek yogurt → Cottage cheese (Blend 1 tablespoon of low-fat cottage cheese until smooth before adding. It serves the same purpose and adds a tiny extra boost of protein.)
- •Feta cheese → Goat cheese or reduced-fat cheddar (Both melt slightly differently but taste excellent. Goat cheese is creamier, cheddar adds a sharper flavour. Use the same quantity.)
- •Sun-dried tomatoes → Roasted red peppers (Drain and pat dry before chopping. They bring a similar sweet, concentrated flavour without the oil content of sun-dried tomatoes.)
- •Fresh baby spinach → Frozen chopped spinach (Thaw completely and squeeze out all moisture before using. About 80g thawed spinach replaces 120g fresh.)
🧊 Storage
Store cooled muffins in an airtight container in the refrigerator for up to 5 days. To freeze, wrap each muffin individually and store in a freezer-safe container or bag for up to 3 months. Reheat refrigerated muffins in the microwave for 30 to 45 seconds. Reheat from frozen for 90 seconds, turning halfway.
📅 Make Ahead
These muffins are ideal for Sunday meal prep. You can also prepare the egg mixture the night before, cover and refrigerate it, then pour into the muffin tin and bake fresh in the morning. Baked muffins reheat in under a minute and taste just as good on day five as day one.
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