Here’s a complete, original recipe you can use:
🧁🥬 High-Protein Spinach & Feta Muffins
Savory • Fluffy • Low-Carb Friendly • Meal-Prep Perfect
These savory muffins are soft, cheesy, and packed with protein and greens — perfect for breakfast, lunchboxes, or a grab-and-go snack.
⏱ Time & Yield
Prep: 10 minutes
Bake: 18–22 minutes
Makes: 10–12 muffins
🛒 Ingredients
- 2 cups fresh spinach, finely chopped
- 3 large eggs
- ¾ cup plain Greek yogurt or blended cottage cheese
- ½ cup crumbled feta cheese
- ¼ cup shredded mozzarella or cheddar (optional)
- ½ cup oat flour (or almond flour for low-carb)
- 1 scoop (about 20–25 g) unflavored or savory protein powder
- 1 tsp baking powder
- ¼ tsp baking soda
- ¼ tsp salt
- ¼ tsp black pepper
- ½ tsp garlic powder
- 1 tbsp olive oil
Optional add-ins: green onions, sun-dried tomatoes, olives, chili flakes
👩🍳 Instructions
1️⃣ Preheat oven to 350°F (175°C). Line muffin pan.
2️⃣ Whisk eggs, yogurt, and olive oil until smooth.
3️⃣ Stir in spinach, feta, and mozzarella.
4️⃣ In a separate bowl, mix flour, protein powder, baking powder, baking soda, salt, and spices.
5️⃣ Combine wet and dry ingredients.
6️⃣ Fill muffin cups ¾ full.
7️⃣ Bake 18–22 minutes until golden and set.
8️⃣ Cool 5 minutes before removing.
🥗 Nutrition (per muffin – makes 12, approx)
- Calories: ~95
- Protein: ~9–11 g
- Carbs: ~5–7 g
- Fat: ~4 g
- Fiber: ~1 g
✔ High-protein
✔ Great for meal prep
✔ Freezer-friendly
✔ Low-carb option
✔ Diabetic-friendly
💡 Tips & Variations
• Extra protein: replace flour with almond flour + extra protein powder
• Keto: almond flour + full-fat cheeses
• Air fryer: 320°F (160°C) for 10–12 minutes
• Serve with: eggs, soup, salads, or yogurt dip
• Store: 4 days fridge | 2 months freezer
