These flourless spinach and feta muffins are savory, nutritious, and perfect to prepare ahead for breakfast or lunch. They’re filling, simple to make, and ideal for busy mornings when you need a grab-and-go option.
Made with spinach, feta, eggs and oats, these savory muffins have a flavor reminiscent of spanakopita but without the pastry. They’re a great way to use up a lot of leafy greens and make a satisfying, nutritious snack or meal.
Why You’ll Love These Flourless Spinach Feta Muffins
Like other savory oatmeal muffins, these are:
- delicious and savory
- nutritious and satisfying
- quick and easy to assemble
- perfect for meal prep and grab-and-go meals
- made with few ingredients
- a great way to use leftover spinach
Ingredients For Spinach Feta Muffins
Spinach. Use a bag of fresh spinach that needs using, or substitute with kale or sorrel.
Scallions and leeks. These provide a mild onion flavor and some prebiotic fiber. If you prefer, use extra scallions instead of a leek.
Feta cheese. Crumbled feta adds saltiness and a tangy, cheesy bite.
Oats. Quick oats add texture and fiber to make the muffins more filling. If you skip oats, omit the yogurt and baking soda and add more eggs and feta for a lower-carb version.
Eggs. Eggs bind the mixture and boost protein.
Yogurt and olive oil. You can substitute butter for the oil if you prefer.
Baking soda. A pinch helps the muffins rise slightly.
How To Make Spinach Feta Muffins
The method is straightforward and fast. I often make a large batch alongside other savory muffins because the steps overlap.
- Wash the spinach, scallions and leek (if using) and chop them.
- Sauté the leeks and scallions in a little olive oil for 1–2 minutes until fragrant.
- Add the spinach, cover and cook for 6–7 minutes until wilted. Stir for another 1–2 minutes uncovered, then remove from heat and let cool.
- Preheat your oven to 180°C (350°F).
- In a bowl add the eggs, olive oil, crumbled feta, yogurt, baking soda and oats. Blend briefly with an immersion blender until combined.
- Fold the cooled, cooked spinach into the batter.
- Line a muffin tin with parchment paper liners for easier release.
- Fill the muffin cups with the mixture and bake for about 25 minutes, until the tops are golden and the centers feel firm.
- Allow muffins to cool before removing. If they stick, gently run a knife around the edges to release them.
Options and Variations
- Bake the batter in a small parchment-lined loaf pan instead of muffins for an easy cleanup option.
- Swap spinach for other greens such as kale or sorrel.
- Add fresh herbs like dill or mint for brighter flavor.
- To make a low-carb version, omit the yogurt and oats and increase the eggs and feta.
How To Store
Remove the muffins from the pan, place leftovers in an airtight container and refrigerate for 3–4 days. Reheat gently before serving.
More Savory Healthy Recipes
If you enjoy these muffins, try other savory, protein-rich recipes for easy meals and meal prep options.
- Crustless Tuna Quiche Recipe
- Easy Chicken Egg Bake
- Savory Feta Oatmeal Muffins
Healthy Spinach Feta Muffins (Flourless)
Meal prep these flourless spinach and feta muffins to enjoy a savory breakfast or lunch all week.
15 minutes
25 minutes
40 minutes
Ingredients
- 4 cups spinach, washed
- 2 scallions, thinly chopped
- 1 leek, chopped* (or 2 extra scallions)
- 4 oz / 110 g feta cheese, crumbled
- 1/2 cup + 2 tbsp quick oats
- 3 eggs
- 1 heaping tbsp yogurt
- 3 tbsp olive oil or 2 heaping tbsp butter, room temperature
- Pinch of baking soda
- *Optional: handful of mint leaves or chopped dill
Instructions
- Saute the leeks and scallions in olive oil for 1–2 minutes. Add spinach, cover and cook 6–7 minutes until wilted. Stir uncovered for 1–2 minutes more, add fresh herbs if using, then remove from heat.
- Preheat oven to 180°C (350°F).
- In a bowl combine eggs, olive oil, crumbled feta, yogurt, baking soda and oats. Blend briefly with an immersion blender until combined.
- Fold in the cooled, cooked spinach.
- Line a muffin tin with parchment liners and fill with the batter.
- Bake about 25 minutes until muffins are set and golden on top.
- Cool slightly before removing from the tin. If they stick, run a knife around the edges to release.
Notes
*Or use two additional scallions instead of the leek.
Nutrition Information
Yield
6
Serving Size
1
Amount Per Serving
Calories 220Total Fat 17gSaturated Fat 7gTrans Fat 0gUnsaturated Fat 9gCholesterol 120mgSodium 340mgCarbohydrates 8gFiber 3gSugar 2gProtein 10g
Originally published in October 2022, last updated with new photos and tips in March 2026.