Snack

Spinach and Feta Egg Muffins

Name: Spinach and Feta Egg Muffins
Prep time: 15 min
Total time: 15 min
Yield: 6 servings
Ingredients: 8 large, about 440 g Egg; 4 whites, about 132 g Egg white; 100 g Spinach; 80 g Feta; 100 g Cherry tomatoes; 30 g Spring onion; Enough to grease the tin well Olive oil spray; Plenty Black pepper

A dozen egg muffins baked in a tin with wilted spinach, feta and a cherry tomato on each. Two make a serving at 160 kcal and 15 g of protein.

Calories: 160kcal
Protein: 15g
Fat: 10g
Carbs: 2g

Per serving, makes 6. 15 minutes of work, then twenty minutes in the oven. Published 8 September 2026.

Allergens

Milk
Eggs

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Egg8 large, about 440 g
Egg white4 whites, about 132 g
Spinach100 g
Feta80 g
Cherry tomatoes100 g
Spring onion30 g
Olive oil sprayEnough to grease the tin well
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.
Black pepperPlenty

Method

Heat the oven to 180°C and spray a twelve-hole muffin tin well, corners included.
Wilt the spinach in a dry pan for a minute, squeeze it hard in kitchen paper and chop it. Halve the tomatoes and slice the spring onions.
Beat the eggs and whites with the pepper. Divide the spinach, spring onion and crumbled feta between the holes, pour the egg over and sit a tomato half on each.
Bake for eighteen to twenty minutes until risen and just set in the middle. Cool in the tin for five minutes before running a knife round each one.

Worth knowing

Two muffins is a serving, so the tin makes six. They keep four days in the fridge and reheat in thirty seconds, or eat cold.
Squeeze the spinach properly. Wet spinach is why egg muffins go watery at the bottom and stick to the tin.

Other snack recipes that share ingredients with this one, or every snack under 300 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.