How to Make Spinach Feta Tuna Egg Muffins for a Protein-Packed Breakfast

Are you ready to kickstart your mornings with a nutritious and delicious breakfast? I know I am! Today, I’m excited to share my recipe for Spinach & Feta Tuna Egg Muffins. These little gems are not only packed with protein but also bursting with flavor. Plus, they’re perfect for those busy mornings when you need something quick and easy. If you’re looking for easy pasta recipes or 30-minute meals, you’ll love how versatile these muffins can be!

Why You’ll Love This Recipe

• High in protein, making them a great start to your day.
• Quick to prepare, perfect for busy mornings.
• Freezable, so you can make a batch and enjoy them later.
• Loaded with nutritious ingredients like spinach and feta.
• Great for meal prep, fitting seamlessly into your weeknight dinner ideas.

Ingredients

To make these delightful muffins, you’ll need the following ingredients:

• 6 large eggs
• 1 can of tuna, drained
• 1 cup fresh spinach, chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup milk
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• Cooking spray or muffin liners

Full ingredient list with measurements is provided in the printable recipe card below.

How to Make the Recipe

Making these Spinach Feta Tuna Egg Muffins is a breeze! Here’s how you can whip them up:

1. Preheat your oven to 350°F (175°C) and prepare a muffin tin by spraying it with cooking spray or lining it with muffin liners.
2. In a large mixing bowl, crack the eggs and whisk them until well combined.
3. Add the drained tuna, chopped spinach, crumbled feta, milk, garlic powder, salt, and pepper to the eggs. Mix everything together until well incorporated.
4. Pour the mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.
5. Bake in the preheated oven for 20-25 minutes, or until the muffins are set and lightly golden on top.
6. Allow them to cool for a few minutes before removing them from the tin. Enjoy warm or store for later!

Pro Tips for Making the Recipe

Here are some of my favorite tips to ensure your muffins turn out perfectly:

• Feel free to customize the recipe by adding your favorite vegetables or herbs!
• If you prefer a creamier texture, consider adding a bit of cream cheese to the mixture.
• For a little kick, add some red pepper flakes or diced jalapeños.
• These muffins can be made ahead of time and stored in the fridge for up to a week.
• They also freeze beautifully! Just pop them in the microwave for a quick breakfast.

How to Serve

These Spinach Feta Tuna Egg Muffins are incredibly versatile! Here are some serving suggestions:

• Pair them with a side of fresh fruit for a balanced breakfast.
• Serve them alongside a light salad for a quick family dinner.
• Enjoy them as a snack or a protein boost before or after your workout.
• They also make a great addition to brunch spreads!

Make Ahead and Storage

One of the best things about these muffins is how easy they are to make ahead of time. Here’s how to store them:

• Refrigerate: Store in an airtight container in the fridge for up to 5 days.
• Freeze: Place them in a freezer-safe bag or container, separating layers with parchment paper, and freeze for up to 3 months.
• Reheat: To reheat, simply microwave for about 30-60 seconds or until warmed through.

Now that you have this delightful recipe in your arsenal, you can enjoy a protein-packed breakfast any day of the week! Whether you’re rushing out the door or enjoying a leisurely morning, these muffins are sure to satisfy. And if you’re ever in need of quick family dinners or weeknight dinner ideas, remember that these muffins can easily be paired with creamy garlic pasta or any of your favorite easy pasta recipes for a complete meal. Happy cooking!

Print Pin

Spinach & Feta Tuna Egg Muffins

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 4 muffins

Calories 220

These savory egg muffins combine spinach, feta, and tuna for a protein-packed breakfast or snack that's easy to make and delicious.

Ingredients

Eggs

• 2 Large Whole Eggs (or 4 Large Egg Whites)
• 2 Large Egg Whites

Vegetables & Dairy

• 0.5 Cup Spinach
• 2 Ounces Feta Cheese
• 1 Teaspoon Oregano
• 1 Teaspoon Lemon Juice

Canned Goods

• 2 Cans Tuna (or canned chicken/salmon)
• 4 Tablespoons Salsa

Instructions 

• Add all ingredients except tuna and salsa into a bowl and mix.
• Coat a muffin pan with non-stick spray and evenly distribute drained tuna into each cup.
• Pour the egg mixture over the tuna, then add salsa on top.
• Flatten the muffins and bake at 350°F (176°C) for 25-30 minutes.

Notes

Store leftovers in the fridge for up to 3 days for a quick breakfast.

Calories: 220kcal

Cost: $12

Course: Breakfast

Cuisine: American

Keyword: Eggs, Spinach, Tuna