Zucchini, Spinach & Feta Egg Muffins
October 13, 2025
These delicious savory muffins are made with green spinach, feta cheese and plenty of parsley, making them the perfect balance of salty and fresh.
Serves:8 muffins
Time:~30 min (10 min prep, 18-20 min cook)
I came up with these while daydreaming about the perfect postpartum recipes, these creations really fit the bill: plenty of protein, tasty with a dose of greens, and overall fairly low calorie. You can prep a bunch of them and put them in the freezer, and they also make for the perfect one-handed snack.
Ingredients
Egg Base
- 5 large eggs
- 1½ tbsp Greek yogurt or milk (adds creaminess)
- ¼ tsp salt
- Black pepper, to taste
- Zest of ½ lemon (optional but bright and lovely)
Vegetables & Add-ins
- ½ medium zucchini (~100 g), coarsely grated and squeezed dry
- 1 big handful baby spinach (~20 g), roughly chopped
- ½ small red onion, finely sliced
- 40 g feta cheese, crumbled
- 1 small handful chopped fresh herbs (parsley)
- ½ tsp dried thyme
- ½ tsp olive oil (for lightly sautéing the onion + spinach)
Instructions
1. Prepare vegetables
- Grate zucchini and squeeze out excess moisture in a clean towel.
- Lightly sauté onion and spinach in olive oil for 5 minutes until softened.
2. Whisk the egg base
- In a bowl, whisk eggs, yogurt or milk, salt, pepper, and lemon zest until smooth and lightly frothy.
- Stir in herbs and dried thyme.
3. Add vegetables & cheese
- Fold in zucchini, spinach, onion, and half of the feta.
- Mix gently, so everything is combined.
4. Fill muffin tin
- Lightly grease or line 8 muffin cups.
- Divide mixture evenly.
- Sprinkle the remaining feta on each muffin.
5. Bake
- Bake at 180°C / 350°F for 18–20 minutes, until puffed, golden, and set in the center.
- Cool 5 minutes before removing, they'll firm up slightly as they rest.
Serving Suggestions
- •A perfect snack on their own, serve them along a salad for lunch, or as a side to dinner. I served them with quinoa and roasted vegetables.
Storage & Meal Prep
- •Store in an airtight container in the fridge for up to 3 days.
- •Reheat gently in the oven (160°C / 320°F) or microwave (20–30 seconds) until warm.
- •For longer storage, freeze for up to 1 month. You can reheat straight from frozen, place in the microwave for 45–60 seconds or in the oven at 160°C / 320°F for 8–10 minutes, until heated through.
Variations & Substitutions
- •Cheese: Swap feta for grated cheddar, goat cheese, or parmesan.
- •Veggies: Try grated carrot, bell pepper, or chopped kale instead of zucchini and spinach.
- •Herbs: Dill, basil, or a small amount of mint also works well.
- •Dairy-free: Use a splash of plant milk instead of yogurt and skip the cheese.
- •Spice it up: Add a pinch of chilli flakes, cumin, or smoked paprika for extra warmth.
- •Toppings: Cherry tomato halves or sliced olives works well.
Enjoy!
I came up with these while daydreaming about the perfect postpartum recipes, these creations really fit the bill: plenty of protein, tasty with a dose of greens, and overall fairly low calorie. You can prep a bunch of them and put them in the freezer, and they also make for the perfect one-handed snack.
Ingredients
Egg Base
- 5 large eggs
- 1½ tbsp Greek yogurt or milk (adds creaminess)
- ¼ tsp salt
- Black pepper, to taste
- Zest of ½ lemon (optional but bright and lovely)
Vegetables & Add-ins
- ½ medium zucchini (~100 g), coarsely grated and squeezed dry
- 1 big handful baby spinach (~20 g), roughly chopped
- ½ small red onion, finely sliced
- 40 g feta cheese, crumbled
- 1 small handful chopped fresh herbs (parsley)
- ½ tsp dried thyme
- ½ tsp olive oil (for lightly sautéing the onion + spinach)
Instructions
1. Prepare vegetables
- Grate zucchini and squeeze out excess moisture in a clean towel.
- Lightly sauté onion and spinach in olive oil for 5 minutes until softened.
2. Whisk the egg base
- In a bowl, whisk eggs, yogurt or milk, salt, pepper, and lemon zest until smooth and lightly frothy.
- Stir in herbs and dried thyme.
3. Add vegetables & cheese
- Fold in zucchini, spinach, onion, and half of the feta.
- Mix gently, so everything is combined.
4. Fill muffin tin
- Lightly grease or line 8 muffin cups.
- Divide mixture evenly.
- Sprinkle the remaining feta on each muffin.
5. Bake
- Bake at 180°C / 350°F for 18–20 minutes, until puffed, golden, and set in the center.
- Cool 5 minutes before removing, they'll firm up slightly as they rest.
Serving Suggestions
- •A perfect snack on their own, serve them along a salad for lunch, or as a side to dinner. I served them with quinoa and roasted vegetables.
Storage & Meal Prep
- •Store in an airtight container in the fridge for up to 3 days.
- •Reheat gently in the oven (160°C / 320°F) or microwave (20–30 seconds) until warm.
- •For longer storage, freeze for up to 1 month. You can reheat straight from frozen, place in the microwave for 45–60 seconds or in the oven at 160°C / 320°F for 8–10 minutes, until heated through.
Variations & Substitutions
- •Cheese: Swap feta for grated cheddar, goat cheese, or parmesan.
- •Veggies: Try grated carrot, bell pepper, or chopped kale instead of zucchini and spinach.
- •Herbs: Dill, basil, or a small amount of mint also works well.
- •Dairy-free: Use a splash of plant milk instead of yogurt and skip the cheese.
- •Spice it up: Add a pinch of chilli flakes, cumin, or smoked paprika for extra warmth.
- •Toppings: Cherry tomato halves or sliced olives works well.
Enjoy!
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