Spinach and Feta Egg Muffins
Gold edges, feta chunks, fresh dill – 25 minutes, one muffin tin
These are baked egg cups, not a frittata. Eggs, squeezed spinach, and feta bake into gold-edged muffins with white cheese chunks and dill on top, like the stack on the plate in the photo. Twenty-five minutes. No flour, no sugar.
Eight muffins. Squeeze the spinach dry or they go watery.
Why you’ll love these muffins
- 10g protein per muffin – breakfast that holds you
- Only 2g net carbs – eggs, spinach, feta
- About 25 minutes, one tin
- Gold edges, feta chunks, dill, like the photo
- No flour, no boxed mix
- They pack for weekday mornings
Health notes
- High protein: Eight eggs plus feta.
- Low carb: Spinach and herbs. No flour, no sugar.
- Eight muffins: Macros are per muffin, not the tin.
- Wet spinach waters them down. Squeeze it hard.
Key element – squeeze the spinach, leave feta in chunks, do not overbake
Frozen spinach that is not squeezed turns the cups soggy. Wring it in a towel until almost dry. Fold most of the feta in, then press extra chunks on top so you see white pockets, like the photo. Pull them at 15 minutes while the centers still have a slight wobble. Dry muffins go rubbery.
Ingredients
Muffins (8)
- 8 large eggs
- 1 cup frozen chopped spinach, thawed and squeezed dry (or 3 cups fresh, wilted and squeezed)
- 3/4 cup crumbled feta
- 3 green onions, sliced
- 2 Tbsp chopped fresh dill, plus sprigs to top
- 1/4 cup heavy cream or unsweetened almond milk
- 1/2 tsp garlic powder
- 1/2 tsp salt + 1/2 tsp black pepper
- Spray oil, for the tin
Swaps
- Goat cheese: Same amount. Softer pockets.
- Kale: Chop fine, squeeze dry. Same look.
- No cream: Skip it. Muffins are a little less rich.
- Silicone liners: Best if your tin sticks.
Instructions
| 1 | Heat and squeeze. Heat oven to 375 F (190 C). Grease 8 muffin cups well. Squeeze spinach in a towel until almost no water drips. |
| 2 | Whisk. Beat eggs, cream, garlic, salt, and pepper. Stir in spinach, green onion, dill, and 1/2 cup of the feta. |
| 3 | Fill. Divide among the 8 cups, about 3/4 full. Press remaining feta on top in chunks so you see white pockets, like the photo. |
| 4 | Bake. Bake 14 to 16 minutes until edges are gold and the center has a slight wobble. Do not wait until they are dry. |
| 5 | Rest. Cool 5 minutes, then loosen with a knife. Dill sprigs on top. One muffin is one serving. |
Pro tips
- Squeeze the spinach hard. Water is the number-one reason these go soggy.
- Leave feta in chunks. Mash it in and you lose the white pockets in the photo.
- Grease every cup. Eggs stick to a dry tin.
- Pull them with a slight wobble. They finish as they rest.
- Silicone liners make weekday packing easier.
Nutrition
| Nutrient | Per muffin (1 of 8) |
|---|---|
| Calories | 120 |
| Protein | 10g |
| Net carbohydrates | 2g |
| Total carbohydrates | 2g |
| Fiber | 0g |
| Total fat | 8g |
| Sodium | 280mg |
Estimates with 8 eggs and feta. Flour or a mix-in bun will raise carbs.
Variations
Sun-dried tomato
Add 2 Tbsp chopped oil-packed tomato, drained. Same bake time.
Bacon
Fold in 3 Tbsp cooked chopped bacon with the spinach.
Mini tin
Use a 12-cup mini tin. Bake 10 to 12 minutes. Count 2 minis as one serving.
Meal prep
Bake Sunday. Fridge 4 days. Reheat 20 seconds or eat cold.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Cover. Reheat 20 seconds or eat cold |
| Freezer | Up to 1 month | Wrap each. Thaw overnight or microwave 40 seconds |
| Counter | Skip it | Eggs need the fridge |
FAQ
Test your knowledge
5 quick questions about these muffins
1. Protein per muffin?
2. Net carbs per muffin?
3. How many muffins in a batch?
4. Why squeeze the spinach?
5. How does the feta go in?
