High-Protein Egg White Bites for Easy Breakfasts

Looking for a grab-and-go breakfast that’s healthy, delicious, and meal-prep friendly? These Egg Muffins with Spinach and Feta check all the boxes. Packed with protein, loaded with leafy greens, and bursting with tangy feta, they’re the perfect way to start your day feeling energized and satisfied.

Whether you’re rushing out the door, prepping for the week ahead, or fueling up after a workout, these egg muffins offer a quick, low-carb option that doesn’t sacrifice flavor. They’re naturally gluten-free, customizable, and freezer-friendly — ideal for busy mornings or high-protein snacking.

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Ingredients Overview

These muffins come together with a handful of wholesome ingredients that pack nutrition and flavor into each bite.

Eggs

The base of the recipe, eggs provide high-quality protein and essential nutrients. Use large eggs for consistent results.

Tip: For fluffier muffins, beat the eggs thoroughly to incorporate air.

Spinach

Fresh or frozen spinach adds iron, fiber, and a pop of color. Baby spinach works best since it’s tender and mild.

How to prep:

• If using fresh, chop roughly and sauté briefly to reduce moisture.

• If using frozen, thaw completely and squeeze out excess water.

Feta Cheese

Crumbly and tangy, feta balances the richness of the eggs and adds creaminess in every bite.

Alternative: Goat cheese, cheddar, or dairy-free feta also work well.

Onion or Scallions

Mildly savory and aromatic, finely chopped red onion or scallions add flavor depth without overpowering.

Milk (Optional)

Adding a splash of milk or cream gives the muffins a softer texture. Use dairy or unsweetened plant-based milk.

Seasonings

Keep it simple:

• Salt

• Black pepper

• Optional: dried oregano, chili flakes, or fresh dill

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Step-by-Step Instructions

1. Preheat the Oven

• Preheat your oven to 350°F (175°C).

• Grease a 12-cup muffin tin with cooking spray or line with silicone muffin liners.

2. Prep the Vegetables

• Sauté 2 cups of chopped fresh spinach with 1 tsp olive oil until wilted (about 1–2 minutes).

• Add ¼ cup finely diced red onion or 2 sliced scallions; cook for 1 minute more.

• Let cool slightly.

3. Whisk the Eggs

• In a large bowl, crack 8 large eggs.

• Add ¼ cup milk (optional), ½ tsp salt, and ¼ tsp pepper. Whisk until fully combined and slightly frothy.

4. Assemble the Muffins

• Divide the sautéed spinach and onion mixture evenly among the muffin cups.

• Sprinkle ½ cup crumbled feta cheese on top.

• Pour the egg mixture into each cup, filling about ¾ of the way full.

5. Bake

• Bake for 18–22 minutes, or until the egg muffins are puffed and just set in the center.

• Let cool in the pan for 5 minutes, then remove and serve warm or let cool completely for storage.

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Tips, Variations & Substitutions

• Make Ahead: These muffins store well in the fridge for 4–5 days or freezer for up to 2 months. Reheat in microwave or oven.

• Add Protein: Mix in chopped cooked bacon, turkey sausage, or tofu crumbles.

• Go Dairy-Free: Use dairy-free cheese or skip the cheese entirely and add extra herbs.

• Flavor Boost: Stir in chopped sun-dried tomatoes, roasted red peppers, or a pinch of za’atar.

• Mini Muffins: Use a mini muffin tin for bite-sized portions — reduce bake time to 10–12 minutes.

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Serving Ideas & Occasions

These egg muffins are perfect for:

• Grab-and-go breakfasts

• Post-workout meals

• School or work lunchboxes

• Brunch spreads

• Afternoon snacks

Pair them with:

• Fresh fruit

• Whole grain toast

• Avocado slices

• A smoothie or yogurt bowl

They also make a great low-carb dinner when paired with a salad or soup.

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Nutritional & Health Notes

These egg muffins offer:

• 12–14g protein per muffin (depending on size and add-ins)

• Low carb and gluten-free

• Rich in vitamins A, C, K from spinach

• Calcium and healthy fats from feta

Perfect for high-protein diets, keto-friendly eating, or just a wholesome, balanced meal. One standard muffin contains roughly:

• 120–140 calories

• 1–2g carbs

• 10g fat

• 0g sugar

Adjust ingredients for dietary needs (e.g., reduce cheese for lower fat, add extra veg for volume).

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FAQs

Q1: Can I freeze egg muffins?
Yes! Let them cool completely, then freeze in an airtight container or bag for up to 2 months. Reheat from frozen in the microwave for 30–60 seconds.

Q2: Can I use egg whites only?
Absolutely. Use 12–14 egg whites in place of whole eggs. You can also use a liquid egg substitute.

Q3: Why are my egg muffins watery?
Too much moisture from the spinach or undercooked veggies can cause this. Always sauté spinach and drain excess water before mixing.

Q4: Can I make these in advance for the week?
Yes — they last 4–5 days in the fridge and are perfect for meal prep. Just store in an airtight container and reheat as needed.

Q5: What other cheeses work well?
Try goat cheese, shredded cheddar, mozzarella, or Swiss. Feta adds the most flavor with minimal quantity.

Q6: How do I prevent sticking?
Grease muffin tins well or use silicone muffin liners for easy removal. Let muffins cool slightly before removing.

Q7: Can I add other vegetables?
Yes! Bell peppers, mushrooms, tomatoes (seeded), or zucchini (grated and squeezed dry) all work well.

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