High Protein Spinach Feta Egg Muffins

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: 12 muffins
Difficulty Level: Very Easy (1/5)
Active Intensity: Low (Mixing + pouring)
Passive Intensity: Very Low (Waiting for oven)

These High Protein Spinach Feta Egg Muffins are the ultimate grab-and-go breakfast. Packed with 12g of protein per serving, low in carbs, and bursting with creamy feta and tender spinach, they stay fresh in the fridge for 5 days and reheat in 30 seconds. Perfect for busy mornings, post-workout refueling, or a protein-rich snack.

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Why You’ll Love This Recipe

• High Protein: Cottage cheese + eggs + feta = sustained energy

• Meal prep dream: Make once, eat all week

• Customizable: Swap spinach for kale, feta for cheddar

• Keto & Gluten-Free friendly

• Freezer-safe: Stock your freezer for emergency breakfasts

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Intensity Breakdown

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Ingredients

For the muffins:

• 10 large eggs (room temperature preferred)

• 1 cup (240g) low-fat cottage cheese (or full-fat for richer texture)

• 2 cups fresh spinach, roughly chopped (or 1 cup frozen, thawed and squeezed dry)

• 1 cup (120g) crumbled feta cheese

• ¼ cup (60ml) milk (any: dairy, almond, oat)

• 2 green onions, thinly sliced (optional, for mild zing)

• ¼ tsp salt (go easy – feta is salty)

• ¼ tsp black pepper

• ¼ tsp garlic powder

• ⅛ tsp red pepper flakes (optional, for heat)

For the pan:

• Olive oil spray or butter (for greasing)

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Equipment

• 12-cup standard muffin tin

• Large mixing bowl

• Whisk

• Measuring cups & spoons

• Spatula

• Cutting board & knife

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Instructions

1. Preheat & Prepare the Pan

Preheat your oven to 375°F (190°C). Generously grease all 12 muffin cups with olive oil spray or butter. Do not skip this step – egg muffins love to stick.

2. Cook the Spinach (Fresh spinach only)

Place the chopped fresh spinach in a microwave-safe bowl with 1 tablespoon of water. Microwave on high for 1 minute until wilted. Let cool slightly, then press out excess water using paper towels. (If using frozen spinach, skip this and just squeeze dry.)

3. Whisk the Wet Base

In your large mixing bowl, crack the 10 eggs. Add the cottage cheese, milk, salt, pepper, garlic powder, and red pepper flakes. Whisk vigorously for 45–60 seconds until smooth and slightly frothy. The cottage cheese will leave small curds – that’s good texture.

4. Combine Everything

Add the wilted spinach, crumbled feta, and green onions to the egg mixture. Fold gently with a spatula until evenly distributed.

5. Fill the Muffin Tin

Pour or ladle the mixture into the prepared muffin cups, filling each about ¾ full. A ¼-cup measuring scoop works perfectly. Don’t overfill – they puff up slightly in the oven.

6. Bake

Bake at 375°F (190°C) for 18–20 minutes, or until the muffins are set in the center and the edges are lightly golden. A toothpick inserted in the middle should come out clean (or with just a little moisture, not wet egg).

7. Cool & Release

Let the muffins cool in the pan for 5 minutes. Run a butter knife around each edge, then gently lift them out with a fork or small spatula. Transfer to a wire rack to cool completely (or enjoy warm!).

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Time & Intensity Table (Visual Guide)

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Nutrition Information (per muffin, 1 of 12)