High-Protein Spinach & Feta Egg Muffins
Nutrition per serving
Ingredients
- 8 large eggs
- 4 egg whites
- 100g reduced-fat feta cheese, crumbled
- 200g low-fat cottage cheese
- 150g fresh baby spinach, roughly chopped
- 1 red bell pepper, finely diced
- 1 small red onion, finely diced
- 2 garlic cloves, minced
- 2 tbsp olive oil, divided
- 1/2 tsp smoked paprika
- 1/2 tsp dried oregano
- Salt and black pepper to taste
Instructions
Preheat the oven to 190°C (375°F). Lightly grease a 12-cup muffin tin or line it with silicone liners.
Heat 1 tablespoon of the olive oil in a pan over medium heat. Sauté the onion and bell pepper for 4 to 5 minutes until soft, then add the garlic and cook 1 minute more.
Add the chopped spinach to the pan and stir for 1 to 2 minutes until just wilted. Remove from the heat and let it cool slightly.
In a large bowl, whisk the eggs, egg whites, cottage cheese, smoked paprika, oregano, salt and pepper until well combined.
Fold the cooled vegetables and the crumbled feta into the egg mixture.
Divide the mixture evenly among the 12 muffin cups, filling each about three-quarters full.
Bake for 22 to 25 minutes until puffed, golden and just set in the centers. Cool 5 minutes in the tin, then turn out and serve warm or pack for the week.
These high-protein spinach and feta egg muffins are the breakfast that makes busy mornings feel easy. Think of them as little portable omelettes: fluffy, golden, studded with creamy feta and bright with spinach and sweet pepper. You whisk everything in one bowl, pour it into a muffin tin, and let the oven do the rest — no flipping, no standing at the stove. The trick that keeps them tender instead of dry is the cottage cheese folded into the egg mixture; it melts into the eggs as they bake and keeps every bite soft and creamy. A quick sauté of onion, pepper and garlic adds a gentle sweetness that works beautifully with the salty feta and the warmth of smoked paprika. They bake in about twenty-five minutes and come out puffed and golden, with the centers just set. Three muffins make a proper breakfast, and they reheat in the microwave in under a minute, so a double batch on Sunday covers the whole work week. Each serving delivers 26 grams of protein for just 400 calories, alongside 7 grams of carbs, 23 grams of fat and 3 grams of fiber. They are naturally vegetarian and gluten-free and endlessly flexible — swap the spinach for mushrooms, the feta for cheddar, or toss in leftover roasted vegetables. Once you try the make-ahead habit, you will wonder why you ever skipped breakfast.
