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Egg muffins with spinach and feta cut open on a wooden board, low-carb breakfast recipe
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Egg Muffins with Spinach and Feta

These gentle egg muffins combine eggs, fresh spinach and creamy feta for a simple low-carb breakfast. They help support steady energy and blood pressure without blood sugar spikes or complicated steps. Perfect for making ahead and keeping your mornings calm and consistent.
Course Breakfast
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 27 minutes
Servings 4 people
Cost $2 per person

Equipment

  • 1 12 cups of the muffin tin
  • 1 mixing bowl large
  • 1 whisk
  • 1 frying pan small

Ingredients

  • 8 large eggs
  • 120 g fresh spinach roughly chopped
  • 100 g feta cheese crumbled
  • 1 tbsp olive oil
  • black pepper
  • 2 spring onions finely chopped

Instructions

  • Preheat your oven to 180°C (350°F).
  • Lightly grease a 12-cup muffin tin with a little oil
  • Heat a small pan over medium heat and gently cook the spinach for 2–3 minutes until wilted.
  • Let the spinach cool for a minute, then squeeze out as much water as you can.
    squeezing cooked spinach to remove excess water over bowl with visible droplets
  • In a large mixing bowl, whisk the 8 eggs until well combined.
  • Stir the squeezed spinach, 80g of the crumbled feta, and a pinch of black pepper into the whisked eggs.
    mixing whisked eggs with spinach and feta in bowl using spatula on kitchen countertop
  • Divide the egg mixture evenly between the 12 cups of the muffin tin.
    pouring egg mixture with spinach and feta into 12 cup muffin tin on kitchen countertop
  • Sprinkle the remaining 20g of crumbled feta evenly over the top of each muffin.
    sprinkling crumbled feta over egg and spinach mixture in 12 cup muffin tin before baking
  • Bake for 18–22 minutes until the muffins are set and lightly golden on top.
    egg muffins with spinach and feta baking in oven in 12 cup muffin tin golden and risen

Notes

Tip text

Let the egg muffins cool for 5–10 minutes before removing. This helps them firm up and prevents sticking.
Storage: Refrigerate for up to 4 days. Reheat briefly in the microwave or eat cold.