Spinach & Feta Egg Muffins (High Protein)

Ohhh yes—these are clutch for meal prep 💪🥚
Here’s a high-protein Spinach & Feta Egg Muffins recipe that actually keeps you full.

Spinach & Feta Egg Muffins (High Protein)

Protein: ~10–12g per muffin
Makes: 12 muffins

Ingredients

• 8 large eggs

• 1 cup liquid egg whites (or ~6 egg whites)

• 1 cup fresh spinach, finely chopped

• ¾ cup feta cheese, crumbled

• ½ cup cottage cheese (blend smooth for best texture)

• Salt & black pepper

• ½ tsp garlic powder

• ½ tsp onion powder

• Optional: pinch of chili flakes or dried dill

Instructions

1. Preheat oven to 375°F / 190°C. Grease a muffin tin well (silicone works best).

2. Whisk eggs + egg whites until fully combined.

3. Stir in blended cottage cheese, spinach, feta, and seasonings.

4. Pour evenly into muffin cups (about ¾ full).

5. Bake 18–22 minutes, until just set in the center.

6. Cool 5 minutes before removing (they firm up as they rest).

Pro Protein Tips

• Blend the cottage cheese → adds protein + creamy texture without tasting “curdy.”

• Want even more protein? Replace 2 whole eggs with egg whites.

• Add-ins that keep macros clean:

  • Turkey bacon bits

  • Chicken sausage

  • Smoked salmon (small pieces!)

Storage & Meal Prep

• Fridge: 4–5 days

• Freezer: up to 2 months

• Reheat 30–45 sec in microwave or 6–8 min in air fryer at 350°F

Flavor Twists

• Mediterranean: olives + sun-dried tomatoes

• Spicy: feta + jalapeño + smoked paprika

• Extra cheesy: swap half the feta for low-fat mozzarella.

Spinach & Feta Egg Muffins — Nutrition (per 1 muffin)

Calories: ~95–105 kcal
Protein: ~11 g
Fat: ~5 g
Carbs: ~2 g
Fiber: ~0.5 g
Sugar: ~1 g

Macro Breakdown (where it comes from)

• Eggs + egg whites: main protein base

• Cottage cheese: boosts protein without much fat

• Feta: flavor + some fat

• Spinach: minimal calories, micronutrients

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Nutrition (2 muffins — realistic serving)

Calories: ~190–210 kcal
Protein: ~22 g
Fat: ~10 g
Carbs: ~4 g

That’s a legit high-protein breakfast or snack.

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How to Adjust Macros

• Higher protein, lower fat:

  • Use reduced-fat feta

  • Swap 2 whole eggs for egg whites
    → ~12–13g protein per muffin

• More filling (still clean):

  • Add diced chicken breast or turkey sausage
    → +3–5g protein per muffin

• Lower sodium:

  • Rinse feta briefly and reduce added salt