Feta, Dill and Spinach Egg Muffins
A high-protein morning staple featuring fluffy eggs, earthy spinach, and tangy feta. Perfect for meal prep to keep your blood sugar stable all week.
Prep
10 min
Cook
25 min
Total
35 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Mixing bowl · Knife and cutting board
Time saver
These are perfect for meal prep. Store leftovers in an airtight container in the fridge for up to 4 days and microwave for 30 to 45 seconds to reheat.
Do these three things first
- 1Preheat your oven to 375°F.
- 2Prep oz frozen chopped spinach (thawed), cup fresh dill (chopped)
- 3Set out all ingredients before cooking
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 375°F
- 01
Preheat your oven to 375°F
Preheat your oven to 375°F. Lightly coat 8 cups of a standard muffin tin with olive oil or butter.
Tap card to mark done - 02
Place the thawed spinach in a clean…
Place the thawed spinach in a clean kitchen towel and squeeze out as much excess liquid as possible.
Tap card to mark done - 03
Crack the eggs and whisk them thoroughly
In a large mixing bowl, crack the eggs and whisk them thoroughly. Season with a generous pinch of salt, black pepper, and a dash of garlic powder if you have it on hand.
Tap card to mark done - 04
Fold the squeezed spinach
Fold the squeezed spinach, crumbled feta cheese, and fresh dill into the egg mixture until well combined.
Look for: well combined
Tap card to mark done - 05
Divide the mixture evenly among the 8…
Divide the mixture evenly among the 8 greased muffin cups, filling them almost to the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Bake for 20 to 25 minutes
Bake for 20 to 25 minutes, or until the eggs are completely set and slightly golden on top. Allow them to cool in the pan for 5 minutes before removing.
Look for: the eggs are completely set and slightly golden on top
Tap card to mark done
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