Spinach & Feta Tuna Egg Muffins

6 Muffins81 cals

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!

Tips:

  • 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!
Spinach & Feta Tuna Muffins Recipe

Spinach & Feta Tuna Egg Muffins

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!
5 from 2 votes
Print Pin Rate
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

Ingredients

  • 2 Large Whole Eggsor 4 Large Egg Whites
  • 2 Large Egg Whites
  • ½ Cup Spinach
  • 2 Ounces Feta Cheese56g
  • 1 Teaspoon Oregano
  • 1 Teaspoon Lemon Juice
  • 2 Cans Tuna8 Ounces (or Canned Chicken/Salmon Cooked Ground Beef/Turkey)
  • 4 Tablespoons Salsa30g

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

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. 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!

  2. 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!

  3. 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!

  4. 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

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