High-Protein Spinach & Feta Egg Muffins with Greek Yogurt
High-protein egg muffin cups with spinach, feta & Greek yogurt. 28g protein per serving. Easy meal prep breakfast.
Ingredients
- 8 large eggs
- 4 large egg whites
- 1/2 cup plain nonfat Greek yogurt
- 3 cups fresh spinach, roughly chopped
- 1/2 cup crumbled feta cheese
- 1/4 cup diced red bell pepper
- 2 green onions, thinly sliced
- 1/4 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1/4 teaspoon sea salt
- 1/8 teaspoon red pepper flakes (optional)
- Cooking spray or 1 teaspoon olive oil for muffin tin
Instructions
- 1
Preheat your oven to 350°F and lightly coat a 12-cup muffin tin with cooking spray or a thin layer of olive oil.
- 2
Crack the 8 whole eggs into a large mixing bowl, then add the 4 egg whites and whisk vigorously for about 1 minute until well combined and slightly frothy.
- 3
Fold the Greek yogurt into the egg mixture using a spatula, stirring gently until no large lumps remain and the mixture is smooth.
- 4
Add the garlic powder, black pepper, sea salt, and red pepper flakes to the egg mixture, then stir to distribute the seasonings evenly.
- 5
Divide the chopped spinach, diced bell pepper, and sliced green onions among the muffin cups, placing about 2 tablespoons of vegetables in each cup.
- 6
Pour the egg and yogurt mixture over the vegetables in each muffin cup, filling them about three-quarters full to allow room for rising.
- 7
Sprinkle the crumbled feta cheese evenly over each cup, using about 2 teaspoons per muffin.
- 8
Bake in the preheated oven for 18-22 minutes, until the egg mixture is set and the tops are lightly golden but still slightly moist in the center.
- 9
Remove from the oven and let the muffins cool in the tin for 5 minutes before running a thin knife around the edges and popping them out onto a cooling rack.
- 10
Serve warm or store in an airtight container in the refrigerator for up to 5 days — reheat for 90 seconds in the microwave.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Plain nonfat Greek yogurt | Cottage cheese (blended smooth) or additional egg whites | Both boost protein further (cottage cheese adds 4g per 1/4 cup) while maintaining moisture and creaminess without extra fat. |
| Feta cheese | Crumbled goat cheese or sharp cheddar | Goat cheese adds similar protein (5g per ounce) with a different tang; cheddar adds flavor without changing the protein profile significantly. |
| Fresh spinach | Frozen spinach (thawed and squeezed dry) or chopped kale | Frozen spinach is more affordable and concentrates nutrients; kale adds more fiber and minerals without changing protein content. |
| Red bell pepper | Sun-dried tomatoes (2 tablespoons) or diced mushrooms | Sun-dried tomatoes add umami depth; mushrooms add umami and fiber while keeping the recipe vegetable-forward. |
| Whole eggs + egg whites (12 eggs total) | 10 whole eggs + 1/2 cup liquid egg whites (carton) | Liquid egg whites are convenient for meal prep and deliver identical protein with zero mess. |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 198 |
| Total Fat | 9g |
| Saturated Fat | 4g |
| Cholesterol | 195mg |
| Sodium | 395mg |
| Carbohydrates | 5g |
| Fiber | 1g |
| Sugar | 1g |
| Protein | 28g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
