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Spinach Feta Egg White Muffins - Light, Savory, and Meal-Prep Friendly

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 12 servings
Ingredients Method

Ingredients
  

  • Egg whites: About 2 cups (16 large egg whites) or a 16-ounce carton of liquid egg whites.
  • Fresh spinach: 3 packed cups, chopped (or use 1 cup frozen spinach, thawed and well-drained).
  • Feta cheese: 3/4 cup, crumbled.
  • Red bell pepper: 1/2 cup, finely diced (optional but adds color and sweetness).
  • Red onion or scallions: 1/3 cup, finely chopped.
  • Garlic: 1–2 cloves, minced (or 1/2 teaspoon garlic powder).
  • Olive oil or avocado oil: 1 teaspoon, for sautéing.
  • Salt and black pepper: To taste (start with 1/2 teaspoon salt and 1/4 teaspoon pepper).
  • Dried oregano or Italian seasoning: 1 teaspoon.
  • Crushed red pepper flakes: A pinch for heat (optional).
  • Nonstick cooking spray: For the muffin pan.

Method
 

  1. Prep the pan and oven: Heat the oven to 350°F (175°C). Generously coat a 12-cup muffin tin with nonstick spray, including the rims.
  2. Cook the veggies: Warm the oil in a skillet over medium heat. Sauté onion and bell pepper with a pinch of salt for 3–4 minutes, until softened. Add garlic and cook 30 seconds more.
  3. Wilt the spinach: Add chopped spinach to the skillet in batches, stirring until it wilts and most moisture cooks off, 2–3 minutes. Remove from heat and let cool slightly.
  4. Whisk the base: In a large bowl, whisk egg whites with oregano, pepper, and remaining salt. Stir in the cooled spinach mixture and crumbled feta. Add red pepper flakes if you like a little kick.
  5. Fill the cups: Divide the mixture evenly among the muffin cups. Stir between pours to keep feta and veggies distributed.
  6. Bake: Place on the middle rack and bake 18–22 minutes, until the muffins are set, puffed, and just starting to brown at the edges.
  7. Rest and release: Let the muffins cool in the pan for 5 minutes. Run a thin spatula or knife around the edges to release without tearing.
  8. Serve or store: Enjoy warm, or let them cool completely before storing for meal prep.