Skip to content

Meal prep · Mediterranean

Spinach and feta egg-white muffins

Bake once, eat all week. A measured pour of whites, wilted spinach, feta and red pepper in a muffin tray: they reheat in under a minute and travel well in a lunch box.

Time
35 min
Makes
12 muffins4 servings (3 muffins each)
Protein
≈22 gper 3 muffins
Twelve white egg-white muffins with spinach, feta and red pepper on a cooling rack and in a glass meal-prep box

Ingredients

  • 600 ml 3abayad liquid egg whites (about 18 whites)
  • 150 g fresh baby spinach, roughly chopped
  • 1 red bell pepper, finely diced
  • 2 spring onions, finely sliced
  • 100 g feta, crumbled
  • 1 tsp olive oil, plus a little for the tray
  • ½ tsp salt, black pepper, and a pinch of chilli flakes or Aleppo pepper

≈22 g protein per 3 muffins: 66 g from 600 ml of egg whites (11 g per 100 g) and about 20 g from the other ingredients (standard values), for the whole recipe, divided by 4. ≈170 kcal per 3 muffins: 270 kcal from the egg whites (45 kcal per 100 g) and about 410 kcal from the other ingredients (standard values, including any oil or sugar), divided the same way. Approximate; serving suggestions not counted.

Get the egg whites →

Method

  1. Heat the oven

    Heat the oven to 180 °C (160 °C fan). Oil a 12-hole muffin tray well, or use a silicone one.

  2. Wilt the spinach

    Warm the olive oil in a pan and stir the spinach for 1 to 2 minutes, just until it collapses. Tip it into a sieve, press out the water and let it cool for a few minutes.

  3. Fill the tray

    Divide the spinach, red pepper, spring onions and feta between the 12 holes.

  4. Pour

    Shake the bottle, season the whites with the salt, pepper and chilli, and pour about 50 ml into each hole, to just below the rim.

  5. Bake

    Bake for 20 to 25 minutes, until the muffins are puffed and set in the middle. They sink a little as they cool: that’s normal.

  6. Cool and pack

    Let them cool in the tray for 5 minutes, loosen the edges with a knife, then cool on a rack before packing them into boxes.

Tips

  • They keep 4 days in a closed box in the fridge, or 2 months in the freezer. Reheat for 45–60 seconds in the microwave.
  • Pressing the water out of the spinach keeps the muffins firm, not soggy.
  • Swap the feta for halloumi or akkawi, or add chopped mushrooms or olives.

More recipes