Keep muffins in your diet with these low carb and keto friendly Spinach & Feta Tuna Egg Muffins! This high protein recipe is PACKED with healthy fats, easy to make with endless variations, and great for meal prep!
All you need for this one is an oven, a mixing bowl, a muffin pan, and a couple ingredients.
Start by adding right into your bowl 2 large whole eggs, 2 large egg whites, 1 teaspoon of lemon juice, 1 teaspoon of oregano, 2 ounces of feta cheese, and 1/2 cup of chopped up spinach.
Mix those ingredients together with a fork.
Change up the flavor and macros of your spinach & feta tuna egg muffins by adding in other vegetables, protein (even tofu!), seasonings, and so on.
Take out a muffin pan, coat it with some non-sticking cooking spray, and evenly distribute 2 cans of tuna into the bottoms of your spots. Make sure to drain your tuna before adding it in.
Pour your mix across the top of your tuna and add in 4 tablespoons of salsa on top of that. You’ll want to flatten the tops down with the back of a fork before you put them into the oven.
Put your spinach & feta tuna egg muffins into the oven on 350F/176C for 25-30 minutes.
Take them out, top them with whatever you want, and devour!
My favorite spinach & feta tuna egg muffins toppings?
Tuna Egg Muffin Topping
- More salsa
- Chili sauce
- Cottage cheese
- Fat free/Greek yogurt dressings
- Homemade dip
Did I mention that these taste just as good cold!?
How about some dessert muffins next? Try our Birthday Cake Protein Muffins!
Spinach & Feta Tuna Egg Muffins
What We Used
- Oven
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Ingredients
- 2 Large Whole Eggs - or 4 Large Egg Whites
- 2 Large Egg Whites
- ½ Cup Spinach
- 2 Ounces Feta Cheese - 56g
- 1 Teaspoon Oregano
- 1 Teaspoon Lemon Juice
- 2 Cans Tuna - 8 Ounces (or Canned Chicken/Salmon Cooked Ground Beef/Turkey)
- 4 Tablespoons Salsa - 30g
Instructions
- 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
- Follow with your mix then Salsa
- Flatten out your muffins and bake them on 350F/176C for 25-30 minutes
Video
Notes
- Calories: 488
- Fat: 20g
- Saturated Fat: 9g
- Sodium: 674mg
- Carbs: 7g
- Fiber: 0g
- Sugar: 4g
- Protein: 70g
- Calories: 81
- Fat: 3.3g
- Saturated Fat: 1.5g
- Sodium: 112.3mg
- Carbs: 1.1g
- Fiber: 0g
- Sugar: .6g
- Protein: 11.6g
Nutrition
7 Comments
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I was pleasently surprised how delicious this recipe is. Very moist and awesome flavour. This dude knows his stuff. His macros are very accurate as well. Finally someone that knows what he is talking about! Thank you
Appreciate the love!!! Thank you Marilyn
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!
Kim, I love it! Thank you so much for the feedback. I’ll do my best to incorporate some other measurements for you all over there!
This is the first time I have every single ingredient in my fridge, woohoo! Making these for my post-workout meal today. Awesome website, boys!
Derek one of my favorite protein sources is sardines but i have yet to find a good recipe. Please help
I’ll throw them on my list of things to play with Allen!