Home/Recipes/Tuna, Feta and Spinach Egg Muffins

Mediterranean Inspired

Tuna, Feta and Spinach Egg Muffins

Name: Tuna, Feta and Spinach Egg Muffins
Prep time: 15 min
Cook time: 22 min
Total time: 37 min
Yield: 6 servings
Ingredients: 12 large eggs; 400 g tuna in spring water drained weight, flaked; 150 g baby spinach roughly chopped; 120 g feta crumbled; 150 g red pepper finely diced; 1 tbsp extra virgin olive oil plus extra for the tin; 2 tsp dried oregano; 0.75 tsp fine sea salt

Savoury make-ahead eggs with tuna and feta

Protein-packed baked egg muffins filled with tuna, feta, spinach and red pepper for an easy make-ahead breakfast or lunch.

Jump to recipe

Prep15 minsCook22 minsServes6DifficultyEasy

Bright, satisfying and built for real life.

This recipe brings together the generous flavours of Mediterranean Inspired cooking in a format that works on a busy day. Read through the method before starting and adjust seasoning to your taste.

Ingredient notes & swaps

Use canned salmon instead of tuna.
Use chopped roasted pepper, drained very well, instead of fresh pepper.

The recipe

Tuna, Feta and Spinach Egg Muffins

15 min prep22 min cook37 min total6 2 egg muffins

Scale:

Ingredients

Egg muffins

12 large eggs
400 g tuna in spring water, drained weight, flaked
150 g baby spinach, roughly chopped
120 g feta, crumbled
150 g red pepper, finely diced
1 tbsp extra virgin olive oil, plus extra for the tin
2 tsp dried oregano
¾ tsp fine sea salt

Method

1
Heat the oven to 190°C and grease a twelve-hole metal muffin tin thoroughly with olive oil.
2
Warm the measured olive oil in a frying pan, add the red pepper and spinach and cook until the spinach wilts and excess moisture evaporates.
Set a timer: 4 minutes
3
Whisk the eggs with the oregano and salt, then fold in the drained tuna, cooked vegetables and most of the feta.
4
Divide the mixture evenly among the muffin holes, scatter over the remaining feta and bake until set in the centre and lightly golden.
Set a timer: 16 minutes
5
Cool in the tin for five minutes, then loosen the edges with a thin spatula and transfer the muffins to a rack.
Set a timer: 5 minutes

Nutrition per serving309 kcal33g protein4g carbs17g fat

This is an original Mediterranean-inspired meal-prep recipe rather than a traditional regional dish. One serving is two egg muffins; cool them completely before packing for later.

Nutrition is estimated per serving from the listed ingredient weights using USDA FoodData Central SR Legacy records, including FDC 171287 for whole raw egg, FDC 171986 for tuna in water and FDC 173420 for feta.

Storage

Cool completely and refrigerate in a sealed container for up to 3 days.

Freezing

Freeze the cooled muffins in a single layer, then transfer to a freezer bag for up to 2 months.

Reheating

Reheat until piping hot throughout in the oven or microwave and do not reheat more than once.

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