Spinach & Feta Tuna Egg Muffins

6 Muffins81 cals

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 Recipe

Spinach & Feta Tuna Egg Muffins

Low carb and keto friendly muffins done right! This delicious Spinach & Feta Tuna Egg Muffins recipe is high protein and easy to meal prep.
5 from 2 votes
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Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Course: Main Course
Cuisine: American
Keyword: egg muffins, healthy, spinach & feta, tuna muffins
Servings: 6 Muffins
Calories: 81kcal
Cost: $4.60
Course: Main Course
Cuisine: American
Keyword: egg muffins, healthy, spinach & feta, tuna muffins
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 6 Muffins
Calories: 81kcal
Cost: $4.60

The Protein Chef is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

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 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

Nutrition

Calories: 81kcal | Carbohydrates: 1.1g | Protein: 11.6g | Fat: 3.3g | Saturated Fat: 1.5g | Sodium: 112.3mg | Fiber: 0g | Sugar: 0.6g

7 Comments

  1. Marilyn on August 29, 2020 at 9:22 am

    5 stars
    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

    • Derek Howes on August 29, 2020 at 10:27 am

      Appreciate the love!!! Thank you Marilyn

  2. Kim O'Brien on March 29, 2016 at 12:00 am

    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!

    • Derek Howes on March 29, 2016 at 12:00 am

      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!

  3. Janelle on November 15, 2015 at 12:00 am

    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!

  4. Allen Beers on November 4, 2015 at 12:00 am

    Derek one of my favorite protein sources is sardines but i have yet to find a good recipe. Please help

    • Derek Howes on November 6, 2015 at 12:00 am

      I’ll throw them on my list of things to play with Allen!

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