Spinach & Feta TUNA EGG Muffins Recipe

Spinach & Feta Tuna Muffins Recipe
Written by The Protein Chef

This Spinach & Feta Tuna Egg Muffins recipe is PACKED with healthy fats, protein, flavor, and scalable so you can make enough to last you the whole week!

Here is the recipe:

  • 2 Large Eggs (or 4 Large Egg Whites)
  • 2 Large Egg Whites
  • 1/2 Cup Spinach
  • 2 Ounces (56g) Feta Cheese
  • 1 Teaspoon Oregano
  • 1 Teaspoon Lemon Juice
  • 2 Cans (8 Ounces) Tuna (or Canned Chicken/Salmon Cooked Ground Beef/Turkey)
  • 4 Tablespoons (30g) Salsa

Calories in the WHOLE recipe:

  • Calories: 488
  • Fat: 20g
  • Saturated Fat: 9g
  • Sodium: 674mg
  • Carbs: 7g
  • Fiber: 0g
  • Sugar: 4g
  • Protein: 70g

Calories in each muffin (if you make 6)

  • Calories: 81
  • Fat: 3.3g
  • Saturated Fat: 1.5g
  • Sodium: 112.3mg
  • Carbs: 1.1g
  • Fiber: 0g
  • Sugar: .6g
  • Protein: 11.6g

Add all of your ingredients aside from your Tuna and Salsa into a bowl. Mix those together. Take out a muffin pan and coat it with some non-stick cooking spray. Drain your Tuna and evenly distribute it into your muffin pan. Evenly distribute your mix then Salsa into your muffin pan. Flatten out your muffins and bake them on 350°F/176°C for 25:00-30:00. Mouthgasm!


  • Double or triple the recipe so that they last you the whole week!
  • They taste just as good cold!
  • They last 5-7 days in the fridge and YES, you can freeze them!

About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.


  • I made these yesterday minus the salsa (as the only salsa in my local supermarket contained sugar) and they are delicious even without that key ingredient! I can see already that these are going to become one of my staples and am dying to go off and explore other recipes of yours. A request from (not so) sunny London: we really struggle with some of your measurements in Europe, particularly cups. If you could always include the conversion into kg, g, L and ml that would make your recipes even more amazing. Thank you so much!

Leave a Comment

Join TPC Free!

FREE exclusive content, sales, weekly re-cap, upcoming projects, and MUCH MORE!

Subscribe now

You're awesome!