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Diabetic-Friendly Spinach & Feta Egg Muffins

ByHannah Peterson

Diabetic-Friendly Spinach & Feta Egg Muffins

High-Protein • Low-Carb • Meal-Prep Friendly

These Spinach & Feta Egg Muffins are the kind of recipe that checks all the boxes: fluffy, savory, protein-packed, and perfectly suited for a diabetic-friendly lifestyle. Inspired by the picture above, they’re lightly golden on the outside, soft and creamy inside, with pops of salty feta and fresh herbs in every bite.

They’re ideal for breakfast, brunch, or a grab-and-go snack—and they reheat beautifully.

Ingredients (Makes 6 Muffins)

  • 6 large eggs
  • 1 cup fresh spinach, finely chopped
  • ½ cup feta cheese, crumbled
  • 2 tbsp Greek yogurt or heavy cream (for softness)
  • 1 tbsp fresh dill or parsley, chopped
  • 1 small green onion, finely sliced (optional)
  • ¼ tsp black pepper
  • ⅛ tsp salt (feta is salty—go light)
  • Olive oil or cooking spray (for greasing)

How to Make Them

1. Preheat & prep

Preheat oven to 375°F (190°C). Lightly grease a muffin tin or use silicone liners.

2. Whisk the base

In a bowl, whisk eggs with Greek yogurt, salt, and pepper until smooth.

3. Add the good stuff

Fold in chopped spinach, feta, herbs, and green onion.

4. Bake

Divide mixture evenly into muffin cups.
Bake 18–22 minutes, until set and lightly golden on top.

5. Cool slightly & serve

Let rest 5 minutes before removing. Enjoy warm or at room temperature.

Texture & Flavor

  • Inside: soft, fluffy, creamy
  • Outside: lightly crisp and golden
  • Flavor: savory, herby, gently salty

Just like the photo—thick, satisfying, and beautifully layered.

Nutrition (Approx. Per Muffin)

  • Calories: ~120
  • Protein: 9–11 g
  • Net Carbs: ~1–2 g
  • Added Sugar: 0 g

(Values vary slightly by cheese and yogurt used.)

Smart Tips

  • Swap feta for goat cheese or ricotta for a milder taste
  • Add chopped mushrooms or zucchini (sauté first)
  • Store in fridge up to 4 days
  • Freeze up to 2 months

These Spinach & Feta Egg Muffins are proof that diabetic-friendly food doesn’t have to be boring. They’re hearty, comforting, and elegant enough to serve at brunch—yet simple enough for everyday meal prep

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