Some days I just want something easy, filling, and actually good for me, without spending forever in the kitchen. That’s exactly how these Spinach Feta Muffins came to life. They’re packed with simple ingredients I already love, super easy to throw together, and perfect for busy mornings or quick snacks. I make a batch and suddenly breakfast for the week is sorted.
Try my Whole-Grain Banana Yogurt Muffins recipe.
Why You’ll Love This Recipe
Simple ingredients, no fuss – Everything here is easy to find at any regular grocery store, and there’s nothing fancy or complicated going on.
Great for make-ahead meals – These muffins hold up beautifully in the fridge, making them perfect for meal prep, busy mornings, or quick snacks.
Protein-packed and filling – Thanks to the eggs, quinoa, and cheese, these muffins are surprisingly satisfying and keep you full longer.
Perfect for breakfast, lunch, or snacks – Grab one on the go, pair it with a salad, or enjoy it as a mid-day bite. They fit in anywhere.
Tastes great warm or cold – Fresh from the oven or straight from the fridge, they’re delicious either way.
Kid-friendly and lunchbox-approved – Soft, flavorful, and not overly fussy, even picky eaters tend to enjoy these.
Easy to customize – Swap in different veggies, herbs, or cheeses based on what you have on hand.
Try my Cheesy Broccoli Muffins recipe.
What You’ll Need To Make
Baby Spinach – Spinach adds a fresh, earthy flavor and a pop of green without overpowering anything. Once it’s blanched and squeezed dry, it blends right in and makes these muffins feel extra nourishing.
Cooked Quinoa – This is where the hearty texture comes from. Quinoa adds protein, keeps the muffins filling, and gives them a nice bite that makes them more satisfying than regular egg muffins.
Eggs – Eggs hold everything together and give the muffins their soft, fluffy structure. They also add protein, making these muffins a solid option for breakfast or snacks.
Parmesan Cheese – Parmesan brings that salty, savory depth that makes every bite more flavorful. A little goes a long way, and it really boosts the overall taste.
Feta Cheese – Crumbly feta on top adds a tangy finish that pairs perfectly with spinach. It melts slightly while baking and gives the muffins a delicious cheesy contrast.
Spring Onions – These add a mild onion flavor without being too strong. They keep things fresh and give the muffins a little extra personality.
NOTE: For measurements and rest of the ingredients check the recipe card below.
What You’ll Need To Do
Time required: 40 mins Makes: 8 muffins
🧁 How to Make Spinach Feta Muffins
First things first, preheat your oven to 350°F and grease or line an 8-cup muffin pan. Easy start.
Bring a small pot of water to a boil and toss in the spinach. Let it blanch for about 30 seconds, just until wilted. Drain it well, then really squeeze out that extra water. Dryer spinach means better muffins.
Grab a large bowl and add the spinach, cooked quinoa, eggs, Parmesan, and sliced spring onions. Give everything a good mix, then season with a little salt and pepper to taste.
Spoon the mixture evenly into the muffin cups, filling each one nicely. Sprinkle the feta on top, because feta makes everything better.
Pop the pan into the oven and bake for about 30 minutes, until the muffins are set and lightly golden on top.
Let them cool slightly, then enjoy them warm or cold. They’re great straight from the oven or tucked into your fridge for later.
Glycemic Index & Glycemic Load (Per Muffin)
Estimated Glycemic Load (GL): 4–5 (Low GL)
Estimated Glycemic Index (GI): 35–40 (Low GI)
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Easy Ingredient Swaps
Spinach swaps – Use chopped kale, Swiss chard, or even frozen spinach. Just make sure to thaw and squeeze out all the moisture.
Quinoa swaps – Cooked brown rice, white rice, couscous, or even cooked farro work well here. Use whatever grain you already have.
Feta cheese swaps – Try goat cheese for a creamier texture, ricotta for something milder, or shredded mozzarella if you want a softer, melty bite.
Parmesan swaps – Pecorino Romano adds a sharper flavor, or you can use shredded cheddar or Monterey Jack for a more comforting taste.
Spring onion swaps – Finely chopped red onion, shallots, or chives all work great and give a similar mild onion flavor.
Egg swaps (lighter option) – Replace one or two whole eggs with egg whites if you want to reduce fat while keeping things protein-rich.
Add-in ideas – Toss in sun-dried tomatoes, roasted red peppers, olives, or fresh herbs like dill or parsley for extra flavor.
Spice it up – A pinch of chili flakes, black pepper, or smoked paprika adds a nice kick without overpowering the muffins.
Try my Broccoli Cheese Egg Muffins recipe.
Twist and Tweak Ideas
Mediterranean-style muffins – Add chopped olives, sun-dried tomatoes, and a pinch of oregano for big Mediterranean vibes.
Extra cheesy version – Mix in shredded mozzarella or cheddar along with the Parmesan for a richer, cheesier bite.
Spicy kick– Stir in red pepper flakes, diced jalapeños, or a dash of hot sauce if you like a little heat.
Herb-forward twist – Add fresh herbs like dill, parsley, basil, or chives to brighten up the flavor.
Veggie-loaded muffins – Toss in sautéed mushrooms, zucchini, or bell peppers. Just cook them first so they don’t add extra moisture.
Protein boost – Mix in cooked turkey sausage, chicken sausage, or crumbled bacon for a heartier, high-protein version.
Mini muffin option – Use a mini muffin pan and bake for less time. These make great party bites or lunchbox snacks.
Golden top finish – Sprinkle a little extra Parmesan or feta on top before baking for a crispy, golden crust.
Breakfast sandwich twist – Slice a muffin in half and stuff it into an English muffin or wrap for an easy breakfast sandwich.
Try my Breakfast Egg Sausage Muffins recipe.
Helpful Tips for Success
Squeeze the spinach really well – This is the biggest tip. Extra moisture can make the muffins soggy, so press out as much water as you can after blanching.
Let the quinoa cool first – Warm quinoa can start cooking the eggs too early. Let it cool slightly before mixing everything together.
Grease the muffin pan well – Even with liners, a light coating of oil helps prevent sticking, especially with the cheese.
Don’t overfill the cups – Fill each muffin cup just about three-quarters full so they bake evenly and don’t spill over.
Season lightly at first – Parmesan and feta are both salty, so go easy on the salt and adjust after tasting the mixture.
Use an ice cream scoop – It makes portioning the mixture faster and keeps all the muffins the same size.
Check for doneness in the center – The tops should look set and lightly golden, and the center should feel firm when gently pressed.
Let them rest before removing – Give the muffins a few minutes to cool in the pan so they hold their shape when you take them out.
Store smart – Keep leftovers in an airtight container in the fridge for up to 4 days. They reheat well or taste great cold.
Try my Cheesy Bacon and Veggies Breakfast Muffins recipe.
Budget-Friendly Tips
Use frozen spinach instead of fresh – Frozen spinach is usually cheaper and lasts longer. Just thaw it fully and squeeze out all the extra moisture before using.
Cook quinoa in bulk – Making a big batch of quinoa once and using it across multiple meals saves money and time.
Buy store-brand cheese – Store-brand Parmesan and feta taste great and are often significantly cheaper than name brands.
Use fewer cheeses if needed – You can slightly reduce the amount of Parmesan or feta without affecting the structure of the muffins.
Swap feta for a budget cheese – Crumbled queso fresco or shredded mozzarella can be more affordable options depending on store pricing.
Buy eggs in larger packs – Larger cartons usually bring the cost per egg down, especially if you bake often.
Skip liners and grease the pan – Muffin liners add up over time. A well-greased pan works just as well.
Stretch the recipe – Add an extra handful of quinoa or veggies to make more muffins without adding much cost.
Freeze extras instead of wasting them – These muffins freeze well, so nothing goes to waste.
Try my Almond Blueberry Oat Muffins recipe.
Serving Ideas
As a quick breakfast – Serve warm with a cup of coffee or tea, plus some fresh fruit on the side.
With a simple salad – Pair one or two muffins with a green salad or chopped veggie salad for a light lunch.
Meal prep snack – Enjoy straight from the fridge as a protein-packed snack between meals.
Brunch spread favorite – Add them to a brunch table with fresh fruit, yogurt, and toast. They fit right in.
Lunchbox option – These muffins travel well and taste great cold, making them perfect for school or work lunches.
With soup – Serve alongside tomato soup, lentil soup, or vegetable soup for a cozy, balanced meal.
Breakfast sandwich style – Slice one in half and tuck it into an English muffin or wrap with extra cheese or avocado.
Party or potluck bites – Make mini muffins and serve them as grab-and-go appetizers.
Post-workout snack – Pair with a smoothie or protein shake for a filling recovery bite.
Try my Savory Delights: Chicken and Sun-dried Tomato Muffins recipe.
Storage and Reheating Tips
Let them cool completely first – Always allow the muffins to cool before storing. This helps prevent condensation and keeps them from getting soggy.
Refrigerator storage – Store the muffins in an airtight container in the fridge for up to 4 days. Place a paper towel underneath to absorb any excess moisture.
Freezer-friendly option – These muffins freeze really well. Wrap each muffin individually or store them in a freezer-safe bag for up to 2 months.
Thawing from frozen – Let frozen muffins thaw overnight in the fridge or for about 30 minutes at room temperature.
Microwave reheating – Reheat one muffin in the microwave for 20 to 30 seconds until just warmed through. Avoid overheating, as they can dry out.
Oven reheating – Warm muffins in a 325°F oven for about 8 to 10 minutes for the best texture.
Air fryer option – Heat at 300°F for 4 to 5 minutes to get the tops slightly crisp again.
Enjoy them cold – These muffins are just as tasty straight from the fridge, perfect for grab-and-go meals.
Try my Cheesy Cauliflower Breakfast Muffins recipe.
Final Thoughts
These Spinach Feta Muffins are one of those recipes I keep coming back to because they just work. They’re simple, flexible, and taste great whether you eat them warm or straight from the fridge. If you try them, feel free to tweak the ingredients and make them your own. That’s half the fun of cooking, and honestly, how the best recipes are born.
Recipe Card
Spinach Feta Muffins
These Spinach Feta Muffins are one of my go-to healthy recipes 🥬🧀 They’re packed with protein, super simple to make, and perfect for grab-and-go mornings. I make a batch and enjoy them all week, fresh, filling, and totally fuss-free.
Ingredients
Instructions
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Preheat the oven to 350°F (180°C). Prepare an 8-cup muffin pan by greasing it lightly or lining with paper liners.
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Bring a pot of water to a boil. Add the spinach and blanch for 30 seconds, or until just wilted. Drain thoroughly and squeeze out as much excess moisture as possible.
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In a large mixing bowl, combine the blanched spinach, cooked quinoa, eggs, Parmesan cheese, and sliced spring onions. Mix until evenly incorporated. Season with salt and pepper to taste.
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Divide the mixture evenly among the prepared muffin cups. Sprinkle the crumbled feta cheese evenly over the tops.
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Bake for 30 minutes, or until the muffins are fully set and lightly golden on the surface.
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Remove from the oven and allow to cool slightly before serving. These muffins may be served warm or at room temperature.
Nutrition Facts
Servings 8
- Amount Per Serving
- Calories 165kcal
- % Daily Value *
- Total Fat 10g16%
- Total Carbohydrate 9g3%
- Protein 10g20%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
