Spinach and Feta Muffins – 3 Ingredients!

It’s hard to believe Spinach and Feta Muffins have just 3 ingredients because they taste like fancy Greek spinach pie minus the pastry! Use a bag of frozen spinach to make these low-carb, gluten-free spinach muffins for a healthy side dish, appetizer or even a snack! 

If you want to eat more spinach, then spinach and feta baked into bite-sized cups are the way to go! We tweaked our popular Cauliflower Muffins to come up with this recipe that makes spinach enjoyable and fun. And, something you would actually crave for a snack…who says that about spinach?

That’s the thinking behind all our Healthy Veggie Muffins. They’re mostly a vegetable with an egg and cheese gluing everything together. Broccoli Muffins and Zucchini Egg Muffins use this same technique.

Ingredients

Here’s what you’ll need to make spinach and feta muffins. And, I’ll swear by it. It’s all you need. 

• 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 1/2 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 1/3 cup of feta cheese.
  • Want to use fresh spinach? Spend with Pennies has a nice tutorial on How to Substitute Fresh Spinach for Frozen.
• 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 result. And, there is nothing wrong with that. That’s just not what I’m going for in this recipe.

Additional ingredients you may want to try:

• Salt – add a pinch if desired. We did not need it. 
• Garlic – couldn’t hurt!
• Finely minced onion – don’t add more than 1/4 cup.

How to make it

There are few important tricks that will have you making Spinach and Feta Cheese Muffins ALL THE TIME!

The base of the muffins 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 get the water of frozen spinach 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 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.

Combine spinach and crumbled feta cheese in a bowl. Use a fork to really break up the spinach (which is now very compact) and distribute the feta cheese. Break up any large chunks of feta cheese with a fork.

Next, mix in the egg. Whisk the egg with a fork at the side of the mixing bowl (or in a separate bowl if desired.) Mix really well so the egg is fully incorporated and so that all the ingredients stick together. 

Scoop the spinach mixture into a mini muffin tin that has been sprayed with non-stick cooking spray. We use a 1 Tablespoon quick-release scoop to do this. 

Can you use a regular-sized muffin pan? Yes, you can. However, the bigger the muffin size, the easier it will break apart.

Then, press down on the mixture with a spoon or your fingers to compress it.

Bake the spinach feta muffins for about 20 minutes in a 350 degree Fahrenheit oven or until just starting to brown and firm.

Important: Let them rest in the pan for 5 minutes more before gently removing from the pan. 

They are delicate. But, will be firm enough to pick up and eat like a tot!

How to Store 

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

Freezer: Place muffins 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. For best results reheat from frozen for about 10 minutes or until warmed through.

Did you make this recipe? Please leave a rating and tag @DinnerMom or #DinnerMom on social media. We LOVE to see your creations!

Spinach and Feta Muffins Recipe

Spinach and Feta Muffins have just 3 ingredients but taste like the fancy filling in Greek spinach pie! Enjoy as a healthy appetizer, snack or side dish.

5 from 2 votes

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 1/2 cups of spinach once water is pressed out
• 1/2 cup feta cheese crumbled; about 4 ounces
• 1 egg large or extra-large

Instructions

• Preheat oven to 350 degrees Fahrenheit.
• 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!

Video

Notes

SEE STEP-BY-STEP PHOTOS ABOVE! 

Expert Tips:

1. Defrost spinach by placing unopened package in a bowl in the refrigerator overnight.
2. If using a standard muffin pan, additional bake time may be required (about 5 minutes.)
3. The 5 minute rest time is very important, especially if making a standard sized spinach muffin.
4. Refrigerator storage: Store muffins in the refrigerator for up to 3 days. For best results, reheat in a toaster oven for 2-3 minutes until warmed. 
5. Freezer storage: Place muffins in a freezer bag in a single layer until frozen solid. After that, move them around as needed. Be careful because they are delicate and spinach will chip away. For best results reheat from frozen for about 10 minutes or until warmed through.

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

Instantly Upgrade Dinner!FREE Low-Carb Sauce Cheat Sheet HERE!