Recipe description
June 23, 2026
Healthy egg muffins with spinach
Satisfying spinach egg muffins that support gentle digestion and daily fiber variety.
Protein Rich
78%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: egg, tree_nut, milk
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Takes about 2 minutes.
Why this recipe fits you
- Contains fiber from spinach and other vegetables for gut-friendly meals.
- Uses spinach and other plants to boost polyphenol intake.
- Batch-bakes for quick, portable breakfasts with a protein punch.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Egg
4
piece
Spinach
1
cup
Milk, lactose free
0.5
cup
Salt
0.5
teaspoon
Pepper
0.25
teaspoon
Oil, olive
1
tablespoon
Instructions
1
Preheat the oven to 350°F (175°C) and grease a muffin tin with olive oil.
2
In a bowl, whisk together the eggs, milk, salt, and pepper until combined.
3
Add the chopped spinach to the mixture and stir until evenly distributed.
4
Pour the egg mixture into the prepared muffin tin, filling each cup about three-quarters full.
5
Bake in the preheated oven for 20-25 minutes or until the egg muffins are set and slightly golden.
6
Allow to cool for a few minutes before removing from the tin. Serve warm or at room temperature.
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Nutrition
110 kcal
Calories
8 g
Protein
3 g
Carbohydrates
1 g
Fiber
1 g
Sugar
8 g
Fat
2 g
Saturated fat
0.4 g
Salt
FAQ
How much protein do these muffins provide per serving?
The exact protein per serving depends on the ingredients and portion size; eggs are the main protein source and spinach adds a small amount. For precise values, use your recipe’s nutrition info or calculate based on the number of eggs and muffins per serving.
Are these muffins gluten-free and vegetarian?
They are vegetarian (no meat). They can be gluten-free if you use gluten-free ingredients; if your batch includes gluten-containing items, substitute with gluten-free options.
How should I store leftovers and how long do they keep?
Store in an airtight container in the fridge for 3–4 days. For longer storage, freeze for 2–3 months.
Can I freeze the muffins and for how long?
Yes. Freeze for 2–3 months. Thaw in the fridge overnight and reheat.
What substitutions can I make if I don’t have spinach?
Try kale, chard, or herbs; you can also use frozen spinach after thawing and squeezing out moisture.
How do I reheat without drying them out?
Reheat in a 350°F (180°C) oven for about 10 minutes, or 1–2 minutes in the microwave until warm.
Are these muffins suitable for kids and pregnant people?
Generally suitable for kids; for pregnancy, ensure eggs are fully cooked and avoid undercooked filling. consult a healthcare provider if you have concerns.
How many muffins does a batch yield and what size?
Yield depends on the tin size; a standard 12-cup muffin tin typically yields about 12 muffins.
Can I add other vegetables or cheese to customize flavor?
Yes. Peppers, mushrooms, onions, herbs, or cheese can be added; adjust portions and moisture accordingly.
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