[RECIPE] Spinach and Feta Protein Breakfast Muffins

Start your day strong with this grab-and-go Spinach and Feta Protein Breakfast Muffins recipe, the perfect savoury breakfast for busy mornings.

Eggs and cottage cheese combine to deliver the protein, while baby spinach adds iron and folate and crumbly feta brings a salty, tangy bite.

Ingredients

• 8 large eggs
• 250g low-fat cottage cheese
• ½ cup (50g) oat flour (or rolled oats blended until fine)
• 1 tsp baking powder
• 100g baby spinach, roughly chopped
• 100g feta, crumbled
• ½ red onion, finely chopped
• 6 sun-dried tomatoes, finely chopped
• 2 tbsp fresh chives or spring onion, finely chopped
• ½ tsp garlic powder
• ¼ tsp sea salt (feta is naturally salty, so adjust to taste)
• ½ tsp freshly ground black pepper
• Pinch of chilli flakes (optional)
• Olive oil spray, for greasing

Cottage cheese is a nutrient-dense, high-protein food that is relatively low in calories and fat. A typical 100g serving of low-fat cottage cheese provides roughly 81-90 calories, 11-14g of protein (predominantly from slow-digesting casein), around 3-5g of carbohydrates, and a minimal amount of fat. It is also a source of essential micronutrients, including calcium, phosphorus, selenium, and B-vitamins.

Instructions

1. Preheat your oven to 180°C and lightly grease a 12-hole muffin tin with olive oil spray, or line it with silicone muffin cups.
2. Place the chopped spinach in a heatproof bowl, pour over a little boiling water and leave for 1 minute to wilt. Drain well and squeeze out as much liquid as possible using a clean tea towel.
3. In a large mixing bowl, whisk together the eggs and cottage cheese until well combined.
4. Add the oat flour, baking powder, garlic powder, salt, pepper and chilli flakes (if using). Whisk until smooth and free of lumps.
5. Fold in the spinach, feta, red onion, sun-dried tomatoes and chives.
6. Divide the mixture evenly between the muffin holes, filling each about three-quarters full.
7. Bake for 20–22 minutes, or until the muffins are puffed, golden and set in the centre.
8. Leave to cool in the tin for 5 minutes before turning out onto a wire rack.
9. Store in an airtight container in the fridge for up to 4 days, or freeze for up to 2 months. Reheat in the microwave for 30–45 seconds

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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