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.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthAppetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Low energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Hot flashes
Track your personal context
Meals and routines can feel different from day to day. Use this as an observation prompt, not as evidence that a food or supplement treats hot flashes.
Track: timing + personal triggers
Brain fog
Add the missing context
Sleep, stress, meals and symptoms overlap. Seeing them together is more useful than crediting one ingredient.
Track: focus + previous night
Before you start
Your 35-minute game plan
Gather everything first, then tap ingredients and steps as you go.
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
One clear step at a time
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
In a large mixing bowl
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.
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.
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.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Thoroughly squeezing the liquid out of…
Thoroughly squeezing the liquid out of the spinach is the secret to preventing soggy muffins. Don't skip this step!
These are perfect for meal prep
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.
Pair with a handful of berries…
Pair with a handful of berries or a slice of avocado to push your morning fiber intake even higher.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.