High-Protein Spinach & Feta Egg Muffins for Longevity
These High-Protein Spinach & Feta Egg Muffins deliver 11g of complete protein per muffin to fuel your mornings and support healthy aging. Ready in just 30 minutes, these savory, portable egg muffins combine eggs, fresh spinach, feta cheese, and herbs. Perfect for meal prep and grab-and-go nutrition all week.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 12 muffins (6 servings of 2 muffins each)
- Category: Breakfast, Meal Prep
- Method: Baking
- Cuisine: American, Mediterranean
- Diet: Gluten-Free, High-Protein, Keto-Friendly, Low-Carb, Vegetarian
Ingredients
- 10 large eggs
- 2 egg whites
- 2 cups fresh spinach, chopped
- ¾ cup crumbled feta cheese
- ¼ cup milk (any kind)
- ½ cup cherry tomatoes, halved
- ¼ cup red onion, finely diced
- 2 garlic cloves, minced
- 1 tsp dried oregano
- ½ tsp dried basil
- Salt and black pepper to taste
- Cooking spray
- Optional: ¼ cup sun-dried tomatoes, chopped
Instructions
- Preheat oven to 375°F (190°C). Generously spray 12-cup muffin tin with cooking spray, coating sides and bottoms thoroughly.
- Chop fresh spinach into small pieces, halve cherry tomatoes, finely dice red onion, and mince garlic. Chop sun-dried tomatoes if using.
- In large bowl, whisk together 10 whole eggs, 2 egg whites, milk, dried oregano, dried basil, salt, and pepper until well combined and slightly frothy.
- Add chopped spinach, crumbled feta, cherry tomatoes, red onion, and minced garlic to egg mixture. Stir gently until vegetables and cheese are evenly distributed.
- Using measuring cup or ladle, pour egg mixture evenly into 12 prepared muffin cups, filling each about ¾ full. Distribute vegetables evenly.
- Bake 18-22 minutes until muffins are set in center and lightly golden on top. Toothpick inserted should come out clean. Cool in pan 5 minutes, run knife around edges, remove carefully. Cool completely before storing.
Notes
- Store in airtight container up to 5 days refrigerated.
- Freeze up to 3 months; reheat from frozen 90 seconds.
- Use 20 egg whites only for 8g protein, 140 cal per serving.
- Frozen spinach works: use 1 cup, thawed and squeezed dry.
- Add vegetables: mushrooms, bell peppers, zucchini, broccoli.
- Dairy-free: omit feta, use nutritional yeast.
- Lectin-free: skip tomatoes, use zucchini or mushrooms.
- Reheat: microwave 45-60 seconds or toaster oven 350°F for 8-10 min.
- Serve with toast + avocado, fresh fruit, or in tortilla.