Cheesy Spinach & Egg Muffins — A Low-Carb, High-Protein Make-Ahead Favorite

Imagine opening the oven to warm, golden-topped muffins that smell of toasted cheddar and fresh spinach, with a tender, custardy interior that yields a satisfying, protein-rich bite. Tiny flecks of green and just enough melted cheese to create that irresistible pull — these Cheesy Spinach & Egg Muffins hit the sweet spot between comfort and smart eating. They’re bright enough for a sunny breakfast, compact for a grab-and-go weekday lunch, and crowd-pleasing for weekend brunches or potlucks.

These muffins are perfect when you want something cozy but efficient: meal-prep for busy mornings, post-workout refueling, or a low-carb option at family gatherings. They travel well, reheat beautifully, and are forgiving for cooks of any skill level.

At a Glance

Prep Time: 10 minutes
Cook Time: 20–22 minutes
Total Time: 30–35 minutes (including cooling)
Servings: 12 muffins (serving size: 1 muffin)
Difficulty Level: Easy — great for beginners and busy home cooks

Nutrition Highlights
Nutrition per serving (per 1 muffin — estimated)

Calories: ~140 kcal
Protein: ~11 g
Carbohydrates: ~2–3 g
Fat: ~9 g
Fiber: ~0.5 g
Sodium: ~220 mg

Notes: These values are estimates based on standard ingredient nutrition profiles (eggs, cheddar, spinach, milk, and optional ham). Nutrition was calculated using USDA FoodData Central values and aligns with general guidance from reputable health sources such as the Mayo Clinic for portion and macronutrient considerations. If you need exact numbers for medical reasons, run your specific ingredient brands through a nutrition calculator or consult a registered dietitian.

Why You’ll Love It

Flavor & Texture: Creamy, savory, and satisfyingly cheesy with just enough spinach to brighten each bite. The edges are slightly golden while the center stays soft — a comforting contrast of textures.
Convenience & Speed: Ready in about 30 minutes and ideal for batch cooking. Make a dozen on Sunday and enjoy quick breakfasts all week.
Health Benefits: High in complete protein (eggs + optional ham/cheese) to support satiety and muscle recovery while keeping carbs low — a smart choice for low-carb or high-protein meal plans.
Versatility: Serve warm for breakfast, pack cold for lunches, or double the batch for gatherings — they adapt to many occasions.

Cooking Directions

Ingredients

8 large eggs
4 large egg whites (or 1 cup liquid egg whites) — optional for extra protein/less fat
1 cup (about 4 oz / 115 g) shredded sharp cheddar cheese
1 1/2 cups fresh spinach, loosely packed, chopped (or 1 cup cooked, squeezed-to-dry)
1/4 cup milk or unsweetened almond milk (or use water for lower calories)
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon garlic powder (optional)
1 tablespoon olive oil or butter (for sautéing spinach)
Optional add-ins / substitutions:
1/2 cup diced cooked ham, turkey, or crumbled cooked bacon (for extra protein)
1/4 cup diced red bell pepper or green onion (for color/flavor)
1/3 cup feta or goat cheese instead of cheddar (tangy alternative)
For dairy-free: omit cheese and add 2–3 tbsp nutritional yeast for umami

Step-by-step instructions

Preheat the oven to 350°F (175°C). Grease a 12-cup muffin tin well with nonstick spray or line with silicone liners.
Heat olive oil in a skillet over medium heat. Add chopped spinach (and bell pepper or onion if using) and sauté just until wilted — about 1–2 minutes. Remove from heat and let cool slightly. If using cooked ham or bacon, ensure pieces are cooked and roughly chopped.
In a large bowl, whisk together the eggs, egg whites (if using), milk, salt, pepper, and garlic powder until frothy and well blended.
Stir in the shredded cheddar, sautéed spinach mixture, and any optional add-ins. Mix until evenly distributed. Avoid overmixing — you want the air for a light texture, but not excessive bubbles.
Pour or spoon the mixture evenly into the prepared muffin cups, filling each about 3/4 full. (If you overfill, the centers may take longer to set.)
Bake for 18–22 minutes, or until the muffins are puffed and the tops are lightly golden and a toothpick inserted into the center comes out mostly clean (a few moist crumbs are fine).
Let the muffins cool in the tin for 5 minutes, then transfer to a rack to finish cooling. They’ll deflate slightly — this is normal and keeps them tender.

Practical tips

Don’t overbake: eggs will firm up more as they cool; pull them when the center barely jiggles.
For even baking, rotate the tin halfway through if your oven has hot spots.
If using frozen spinach, fully thaw and squeeze dry before adding — excess water will make muffins soggy.

Best Pairings

Serve warm with a smear of avocado or a dollop of Greek yogurt for extra creaminess and healthy fats.
Pair with a simple mixed greens salad and a light vinaigrette for a low-carb lunch.
Enjoy alongside a cup of coffee or herbal tea for breakfast.
Pack cold in a bento-style lunchbox with cherry tomatoes and cucumber slices.
For a brunch spread, place on a platter with sliced fruit and smoked salmon.

Storage Instructions

Room temperature: best eaten within the same day if left covered (up to 8 hours) — cooler climates shorter.
Refrigerator: store in an airtight container for up to 4 days. Reheat in the microwave for 20–30 seconds or in a 325°F (160°C) oven for 8–10 minutes.
Freezer: individually wrap cooled muffins in plastic wrap or parchment and store in a freezer bag for up to 3 months. Reheat from frozen in a 350°F (175°C) oven for 12–15 minutes or microwave ~60–90 seconds, checking for even warmth.

Chef’s Advice

Best eggs: Use large, farm-fresh or high-quality eggs for richer flavor and color.
Cheese choice impacts salt and melt: Sharp cheddar gives a bold profile; mozzarella will be milder and stretchier; feta adds tang but increases salt — adjust added salt accordingly.
Texture cue: When centers no longer wobble and edges are set, they’re done. Overcooking makes them rubbery.
Make them uniform: Use an ice cream scoop to portion batter into muffin cups for even sizes.
Add moisture balance: If you add lots of extra mix-ins (vegetables or meat), reduce cheese by a tablespoon or add an extra egg white to maintain set.

Creative Twists

Mediterranean Muffins: Swap cheddar for crumbled feta, add sun-dried tomatoes and chopped kalamata olives, and season with oregano.
Southwest Kick: Stir in chopped green chiles, cilantro, and a pinch of cumin; top with a sprinkle of pepper jack cheese.
Veggie-Loaded: Add sautéed mushrooms, zucchini, and bell peppers; increase spinach to 2 cups (squeezed) for more greens.
Protein Boost: Add 1/2 cup cooked, finely diced turkey or chicken sausage and 1/4 cup extra egg whites for higher protein with controlled fat.
Dairy-Free Option: Omit cheese, use nutritional yeast for savory depth, and add a tablespoon of tapioca starch to improve texture.

Frequently Asked Questions

Can I make these dairy-free?
Yes — omit cheese, add 1–2 tbsp nutritional yeast for umami, and consider a tablespoon of tapioca starch to help with structure and mouthfeel.
How do I prevent soggy muffins when using frozen spinach?
Fully thaw the spinach, then squeeze through a clean kitchen towel or paper towels until as dry as possible before adding.
Can I double the recipe and freeze some?
Absolutely. Double the batch and freeze up to 3 months. Thaw overnight in the refrigerator before reheating.
Are these suitable for meal prep?
Yes — they’re ideal. Store in the fridge and reheat individually as needed for quick breakfasts or post-workout snacks.
Can I use whole eggs only, not egg whites?
Yes — using whole eggs only will increase richness and fat slightly but still remain a high-protein, low-carb option.

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Conclusion

If you want a make-ahead, low-carb breakfast or snack that feels indulgent without derailment, these Cheesy Spinach & Egg Muffins are a winning choice. They’re fast to assemble, forgiving to customize, and built for busy routines — try a batch this week and share your favorite variation in the comments.

Explore more ideas to expand your low-carb, high-protein rotation with the roundup 12 Quick and Easy Low Carb High Protein Meals, or find inspiration for tracking and organizing recipes with creative layouts from 10 Healthy Eating Recipe Spreads For Your Bullet Journal.