Spinach & Feta TUNA EGG Muffins Recipe



By Derek Howes The Protein Chef

This Spinach & Feta Tuna Egg Muffins recipe is PACKED with healthy fats, protein, flavor, and scalable so you can make enough to last you the whole week!



Here is the recipe:

2 Large Eggs (or 4 Large Egg Whites)
2 Large Egg Whites
1/2 Cup Spinach
2 Ounces (56g) Feta Cheese
1 Teaspoon Oregano
1 Teaspoon Lemon Juice
2 Cans (8 Ounces) Tuna (or Canned Chicken/Salmon Cooked Ground Beef/Turkey)
4 Tablespoons (30g) Salsa

Calories in the WHOLE recipe:

Calories: 488
Fat: 20g
Saturated Fat: 9g
Sodium: 674mg
Carbs: 7g
Fiber: 0g
Sugar: 4g
Protein: 70g


Calories in each muffin (if you make 6)

Calories: 81
Fat: 3.3g
Saturated Fat: 1.5g
Sodium: 112.3mg
Carbs: 1.1g
Fiber: 0g
Sugar: .6g
Protein: 11.6g



  1. Add all of your ingredients aside from your Tuna and Salsa into a bowl.
  2. Mix those together.
  3. Take out a muffin pan and coat it with some non-stick cooking spray.
  4. Drain your Tuna and evenly distribute it into your muffin pan.
  5. Evenly distribute your mix then Salsa into your muffin pan.
  6. Flatten out your muffins and bake them on 350°F/176°C for 25:00-30:00. Mouthgasm!



  • Double or triple the recipe so that they last you the whole week!
  • They taste just as good cold!
  • They last 5-7 days in the fridge and YES, you can freeze them!