• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

The Dinner-Mom

  • Home
  • All Recipes
    • Keto-Friendly SBD Phase 1
  • Plan Dinner
    • How to Meal Plan
    • Seasonal Produce Guide
  • About Me
  • Navigation Menu: Social Icons

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Home
  • All Recipes
  • About Me
  • Plan Dinner
  • Sign-up!
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×

    Home » Recipes » Appetizers / Snacks

    Spinach & Feta Muffins Recipe!

    UPDATED Apr 21, 2021 · PUBLISHED Oct 13, 2020 BY Marjory Pilley · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.

    • Share
    • Tweet
    Jump to Recipe
    Hand holding up a spinach feta egg bite over a pan with more in it.

    Spinach and Feta Muffins or "cups" are a low-carb, keto-friendly version of fancy Greek spinach pie and they start with frozen spinach! It's hard to believe they have just 3 ingredients!

    Two spinach and feta egg muffins on a plate.

    If you want to eat more green, then these keto spinach muffins are the way to go! We tweaked our popular Cauliflower Muffins to come up with this healthy recipe that makes this vegetable something any kid or adult would love for an appetizer, snack, or even breakfast! 

    That's the thinking behind all our Healthy Veggie Egg Muffins. They're mostly vegetables with an egg and cheese gluing everything together. They could also be described as a "bite" or a "tot" because there's no flour at all.

    Jump to:
    • Ingredients and Variations
    • How to squeeze water out of frozen spinach
    • Expert Tips
    • FAQ
    • Storage and Re-heating 
    • More Keto Egg Muffins
    • 📋 Recipe

    Ingredients and Variations

    Here's what you'll need to make the recipe. And, I'll swear by it. You only need 3 ingredients! 

    • Spinach - frozen, chopped spinach that has been defrosted. In the next section, we talk about an easy, no-mess process for squeezing out the excess water.
      • Frozen spinach comes in lots of different packaging sizes. We used a 15-ounce package (steam-in-the-bag product) that yielded about 1 ½ cups of packed spinach. 
      • If you use a slightly larger bag, then you may want to add another egg.
      • If you use a 10-ounce bag, then cut back to about ⅓ cup of feta cheese.
    • Feta Cheese - crumbled, full- or low-fat, depending upon your preference. Use a four-ounce container.
    • Egg - One large or extra-large egg, which helps holds the spinach muffin together.
      • Use 2 eggs for a more "eggy" cup. And, there is nothing wrong with that!

    Additional ingredients you may want to add:

    • Salt - add a pinch if desired. We did not need it. 
    • Garlic - couldn't hurt!
    • Finely minced onion - don't add more than ¼ cup.
    Plate of low-carb spinach egg muffins with pan in background.

    How to squeeze water out of frozen spinach

    This tip will have you making Spinach Egg Muffins ALL THE TIME!

    The main ingredient in this recipe is defrosted, chopped spinach, with excess water REMOVED. If you're like me, then you're thinking messy, messy, messy!

    Here's how to easily remove it with minimal mess:

    • Place an unopened package of frozen spinach in a bowl in the refrigerator, overnight. Trust me, the closed package will leak!
    • The next day, pour spinach into a strainer and then press down on top of the spinach with another bowl or your hands to release the liquid into the sink or a plate.
      • Very little spinach should escape the strainer, but you can always pick it up off the plate if it does.
      • If necessary, blot it further with a paper towel. However, I did not need to do this.
    Chopped spinach pressed into the bottom of strainer

    Expert Tips

    • Once water is removed from spinach it will be very compact. Use a fork to really break it up.
    • Crumble any large pieces of feta cheese. The smaller the better!
    • Mix really well so the egg and cheese is fully incorporated. These two ingredients help the muffins stick together. 
    • Use a 1 Tablespoon quick-release scoop to portion the spinach mixture into the muffin tin wells.
    • Once the mixture is in the muffin tin, press down on it with a spoon or your fingers to compress it.
    • Allow the spinach and feta egg muffins to rest in the pan for 5 minutes after they've been removed from the oven before gently removing from them from the pan. They're delicate. But, they should be firm enough to pick up and eat with your fingers!
    Spoon pressing down spinach, feta and egg in a mini muffin tin.

    FAQ

    Can you use a regular-sized muffin pan?

    Yes. Add about 5 minutes to the total cooking time. However, the bigger the muffin size, the easier it will break apart. Some people find it's better to add an additional egg for this size.

    Why did my egg muffin stick?

    Be sure to spritz the wells of the muffin pan with non-stick cooking spray.

    Do you have to defrost the spinach first?

    Yes! The easy way is to defrost the package of spinach in the refrigerator overnight. Otherwise, follow the microwave directions on the package for cooking the spinach. Either cook at a lower power level or cook it for a shorter period of time. It doesn't need to be piping hot, just completely defrosted.

    Can you use fresh spinach?

    Yes, if you prepare it first. Spend with Pennies has a nice tutorial on How to Substitute Fresh Spinach for Frozen.

    Storage and Re-heating 

    Refrigerator: Store in the refrigerator for up to 3 days. For best results, reheat in a toaster oven for 2-3 minutes until warmed. 

    Freezer: Place in a freezer bag in a single layer until frozen solid. After that, move them around as needed. But, you'll still need to be careful because they are delicate and spinach will chip away. Reheat from frozen for about 10 minutes or until warmed through.

    Hand holding one keto spinach feta egg cup with a pan of additional muffins behind it.

    More Keto Egg Muffins

    • Zucchini Egg Muffins Recipe - Just 4 Ingredients!
    • Broccoli Muffins - Just 4 Ingredients!
    • Spaghetti Squash Muffins - Au Gratin!

    Did you love this recipe? Please rate it 5 stars ★★★★★ and tag @DinnerMom or #DinnerMom on social media. We love to see and SHARE your creations!

    📋 Recipe

    2 spinach egg muffins with feta cheese on a green plate.

    Spinach and Feta Muffins Recipe!

    Spinach and feta muffins or cups are a keto, low-carb version of fancy Greek spinach pie minus the pastry and they start with frozen spinach!
    5 from 2 votes
    Share by Text
    Print Pin Rate
    Course: Side Dish
    Cuisine: American
    Prep Time: 10 minutes
    Cook Time: 20 minutes
    Resting Time: 5 minutes
    Total Time: 35 minutes
    Servings: 18 muffins
    Calories: 20kcal
    Author: Marjory Pilley

    Ingredients

    • 15 ounces chopped spinach defrosted; To yield 1 ½ cups of spinach once water is pressed out
    • ½ cup feta cheese well crumbled; about 4 ounces
    • 1 egg large or extra-large

    Instructions

    • Preheat oven to 350 °F.
    • Remove excess water from defrosted spinach by placing it in a strainer and pressing down on top with a bowl or with hands, allowing water to drain onto a plate or in the sink.
    • Combine spinach and feta cheese in a large bowl using a fork to break up clumped spinach and distribute feta cheese throughout the mixture.
    • Lightly whisk one egg and stir it into the spinach/feta mixture until well-combined.
    • Mound spinach mixture into a mini muffin tin that has been sprayed with non-stick cooking spray.
    • Press mixture down with the back of a spoon or fingers.
    • Bake for about 20 minutes or until firm and starting to brown.
    • Allow spinach feta muffins to rest in the pan for about 5 minutes before serving and then enjoy!

    Notes

    There are expert tips and helpful information in this post!
    Storage: Store in the refrigerator in an airtight container for up to 3 days or in the freezer for up to 3 months. For best results, reheat in a toaster oven until warmed. 
     
     
    Grab 5 Low-Carb Saucesand get more easy, healthy recipes! JOIN HERE

    Nutrition

    Calories: 20kcal | Carbohydrates: 1g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 13mg | Sodium: 69mg | Potassium: 138mg | Fiber: 1g | Sugar: 1g | Vitamin A: 2246IU | Vitamin C: 7mg | Calcium: 45mg | Iron: 1mg
    Nutritional and Food Safety Disclaimer

    This recipe was originally published 10/22/2019. It was updated to improve the reader experience.

    « Healthy Greek Yogurt Pumpkin Muffins
    Chicken Meatloaf Stuffed Peppers »
    • Share
    • Tweet

    Reader Interactions

    Comments

    1. wilhelmina

      October 22, 2019 at 11:06 am

      5 stars
      These are the answer for my busy mornings! I have been looking for something easy to grab but still healthy. These are incredibly delicious, even my 5 year old loved them! I am going to try your broccoli version next!

      Reply
      • Marjory Pilley

        October 22, 2019 at 11:07 am

        I'm so glad you enjoyed them!

        Reply
    2. Jessica Formicola

      October 22, 2019 at 11:37 am

      5 stars
      These little bites are so perfect for breakfast on the go! And I love how much spinach is packed in there! So delish!

      Reply
    3. Rocio

      October 25, 2019 at 10:42 pm

      So easy and so delicious! COngrats for the recipe.

      Reply
    4. Lauren

      January 22, 2020 at 7:21 pm

      Can you use fresh spinach?

      Reply
      • Marjory Pilley

        January 23, 2020 at 7:01 am

        Hi! I've not tried it with fresh spinach. However, you should be able to. Love to know if you try it!

        Reply
    5. Debbie

      March 08, 2020 at 10:30 am

      These look delicious, healthy and easy! The pictures are of regular muffin tins but instructions say mini. So how many “mini” muffins does one recipe make? I have a pan of 48 and am trying to figure out the ingredients. I was planning to double it. Would that work for 48 minis?

      Reply
      • Marjory Pilley

        March 09, 2020 at 7:17 am

        Hi! The pictures in the post are a mini muffin tin! The yield is 18 mini muffins. To make 48 you would need to triple the recipe! Let me know if you need more info. You should be able to adjust the servings in the recipe card!

        Reply

    Leave a Comment Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Thanks for stopping by! We're sharing easy, healthy recipes. . . many from the Meal Assembly Kitchens we owned. Most are low-carb too! Read more about us here.

    Grab the FREE Low-Carb Sauces Cheat Sheet and get easy, healthy recipes, and tips to be spectacularly organized in the kitchen!

    Popular Recipes

    • Lemony Baked Basa - Quick and Easy!
    • Baked Lemon Pepper Chicken Recipe
    • Microwave Corn on the Cob in Husk - No Messy Silk!
    • Ground Chicken Meatloaf - Amazingly Delicious Recipe!
    • Roasted Cauliflower Rice from Frozen (or Fresh)
    • Parmesan Cauliflower Bites - Just 5 Ingredients!
    • Steel Cut Oatmeal Crock-Pot Directions
    • Energy Balls with Medjool Dates

    Now Trending

    • Steak Shish Kabobs in Red Wine Marinade
    • Watermelon Salad with Basil, Feta and Balsamic Syrup
    • Cucumber Onion Salad with Rice Vinegar
    • Chocolate Zucchini Brownies Recipe
    • Hawaiian Quesadillas with Ham, Pineapple, & Cheese
    • Parmesan Cauliflower Bites - Just 5 Ingredients!

    Footer

    ^ back to top

    Copyright © 2022 The Dinner-Mom
    Privacy Policy
    Accessibility Policy