Breakfast 30 min 12 muffins (3 per serving)
Spinach & Feta Egg Muffins
Grab-and-go breakfast for the whole week, 19 g of protein per three.
Per serving
- Protein
- 19 g
- 38% DV
- Calories
- 250
- kcal
- Fiber
- 1 g
- 4% DV
- Magnesium
- 35 mg
- 8% DV
Carbs 6 g · fat 17 g · sugars 3 g (incl. natural) · calcium 175 mg · potassium 355 mg · sodium 390 mg. We did the math: each ingredient by weight with USDA FoodData Central values, and the protein powder from its label. Brands differ a little.
Half an hour on Sunday buys you five mornings of a real breakfast. Egg muffins are endlessly flexible — use whatever vegetables are wilting in the fridge — and they reheat in 30 seconds.
Ingredients
12 muffins (3 per serving)
- 10 large eggs
- 2 big handfuls of spinach, chopped (60 g)
- 1 red bell pepper, diced (120 g)
- ½ small onion, finely diced (70 g)
- ½ cup crumbled feta (70 g)
- 1 tsp olive oil, for the tin
How to make it
- 1
Heat the oven to 350°F (175°C) and oil a 12-cup muffin tin well (or use silicone cups).
- 2
Divide the spinach, pepper, onion and feta between the cups.
- 3
Whisk the eggs with a pinch of salt and pepper and pour over, filling each cup about ¾ full.
- 4
Bake for 18–22 minutes, until set in the middle.
- 5
Cool for 5 minutes before taking them out.
Kitchen notes
- Store in the fridge up to 4 days; reheat for 30–45 seconds in the microwave.
- Use any leftover vegetables — mushrooms, zucchini, broccoli — just keep the total around 250 g.
- Eggs bought by the dozen in bulk are still one of the cheapest complete proteins.
More from the kitchen
Nutrition sources for this recipe
- Egg, whole, raw, fresh — USDA FoodData Central #171287
- Spinach, raw — USDA FoodData Central #168462
- Peppers, sweet, red, raw — USDA FoodData Central #170108
- Onions, raw — USDA FoodData Central #170000
- Cheese, feta — USDA FoodData Central #173420
- Oil, olive, salad or cooking — USDA FoodData Central #171413