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High-Protein Salmon Egg Muffins are baked egg muffins packed with flaked salmon, spinach, and feta, giving you about 19 grams of protein in just two muffins.
I started making these on Sunday nights after one too many mornings grabbing a granola bar and calling it breakfast. Ten eggs, a can of salmon, whatever cheese is in the fridge. Twenty minutes in the oven and I’ve got breakfast sorted for the whole week.
They’re soft. Savory. A little rich from the cheese, with flakes of salmon in almost every bite. The spinach wilts right into the eggs so you barely notice it, though the color is pretty against the pink salmon.
One thing to know before you start: these deflate a bit as they cool. That’s normal egg-muffin behavior, not a sign you did anything wrong.
Why You’ll Love This Recipe
- Packs 19 grams of protein into two muffins
- Uses canned salmon, no extra cooking required
- Bakes in one pan, ready in 20 minutes
- Keeps well in the fridge for meal prep
Ingredient Notes
- eggs: Use large eggs at room temperature so they whisk up smoother and bake more evenly.
- salmon: Canned pink or sockeye salmon works well, drained and checked for bones. Leftover baked salmon works too, just flake it first.
- milk: Whole milk keeps the muffins moist. Swap for unsweetened almond milk if you want a lighter version.
- feta: Feta adds a salty tang that pairs well with salmon. Shredded cheddar works if you want something milder.
- spinach: Chop the spinach roughly so it distributes through the batter instead of clumping in one muffin.
- dill: Fresh dill echoes the salmon flavor. Use 1 tsp dried dill if that’s what you’ve got.
Baked High-Protein Salmon Egg Muffins with Spinach
Ingredients
Method
- Preheat the oven to 175 C / 350 F. Grease a 12-cup muffin tin well with cooking spray or line with silicone liners.
- Drain the canned salmon and check for any bones, then flake it into bite-size pieces with a fork.
- Crack the eggs into a large mixing bowl with the milk. Whisk until fully combined and slightly frothy, about 1 minute.
- Stir in the feta, chopped spinach, green onions, dill, salt, and pepper.
- Fold in the flaked salmon gently, keeping some larger flakes for texture.
- Divide the mixture evenly among the muffin cups, filling each about three-quarters full.
- Bake for 18 to 20 minutes, until the muffins are puffed and the centers no longer jiggle when the tin is shaken. A toothpick inserted in the center should come out clean, egg dishes are safe once they reach 160 F / 71 C internally.
- Cool the muffins in the tin for 5 minutes, then run a butter knife around the edges to loosen.
- Serve warm, or let cool completely before storing.
Notes
- Check canned salmon for pin bones before flaking into the batter.
- Muffins sink slightly as they cool, that’s normal steam release.
- Use silicone liners for the easiest release without sticking.
- Let eggs come to room temperature for a fluffier bake.
Tips for Success
- Grease the muffin tin well or use silicone liners, eggs stick hard to bare metal once baked.
- Drain canned salmon thoroughly and pick out any bones before flaking it into the egg mixture.
- Don’t overfill the cups, eggs puff a lot in the oven and will spill over the tin.
- Check doneness with a toothpick in the center muffin, it should come out clean with no wet egg.
- Let muffins cool 5 minutes in the tin before removing, they hold together better once set.
Variations
- Swap salmon for smoked salmon and skip the feta for a lox-style version with cream cheese swirled in.
- Use cottage cheese instead of milk for extra protein and a slightly denser, custardy texture.
- Add diced bell pepper and swap feta for pepper jack for a spicier breakfast muffin.
Storage and Reheating
Store cooled muffins in an airtight container in the fridge for 4 to 5 days.
Reheat in the microwave for 20 to 30 seconds on high, or in the oven at 160C / 325F for 6 to 8 minutes covered with foil so they don’t dry out.
To freeze, cool completely, freeze in a single layer on a tray, then transfer to a freezer bag for up to 2 months. Thaw overnight in the fridge before reheating.
Serving Suggestions
Serve warm with hot sauce or a dollop of Greek yogurt on top for extra tang.
Pair with toast, sliced avocado, or fresh fruit for a fuller breakfast plate.
Pack two muffins in a lunchbox with cherry tomatoes and cucumber for an on-the-go protein snack.
FAQ
Why did my salmon egg muffins deflate after baking?
Salmon egg muffins puff way up in the oven, then sink some as they cool, that’s just steam escaping, not a mistake. As long as a toothpick comes out clean and the centers feel set, not wobbly, they’re cooked through. Overmixing or too much milk can also make them sink more than usual.
Can I use fresh salmon instead of canned in these egg muffins?
Yes, bake or pan-sear a fillet first, flake it, then fold it into the eggs the same way you would canned salmon. Raw salmon added straight into the batter won’t cook through in the 18 to 20 minute bake time, so pre-cook it first. About 150 to 200g of cooked, flaked salmon works for a 12-muffin batch.
How long do salmon egg muffins keep in the fridge, and can I freeze them?
They keep 4 to 5 days in an airtight container in the fridge. For longer storage, freeze them in a single layer on a tray, then transfer to a freezer bag for up to 2 months. Thaw overnight in the fridge before reheating in the microwave or oven.
What goes well with high-protein salmon egg muffins for breakfast?
Toast, avocado, or fresh fruit round these out into a full breakfast plate. A dollop of Greek yogurt or a dash of hot sauce on top adds flavor without much effort. They also travel well in a lunchbox alongside cherry tomatoes and cucumber slices for a midday protein boost.
Are salmon egg muffins gluten free?
Yes, this recipe is naturally gluten free since it’s just eggs, salmon, feta, and vegetables, no flour or breadcrumbs involved. Double check your feta or shredded cheese label if you’re strict about cross-contamination, since some pre-shredded cheeses use anti-caking agents with gluten-derived additives. Otherwise, these are safe as written.
What’s the difference between these and regular smoked salmon egg bites?
Smoked salmon egg bites usually use raw smoked salmon folded in cold after baking, with a custardy, blended texture from added cream. These salmon egg muffins use pre-cooked, flaked salmon baked right into the eggs, giving a chunkier bite and a firmer, more traditional muffin texture. Both are high-protein, just different textures.
