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Overhead shot of golden salmon egg muffins studded with pink salmon flakes and feta, cooling on a wire rack.

Baked High-Protein Salmon Egg Muffins with Spinach

Baked egg muffins loaded with flaked salmon, feta, and spinach for a fast, high-protein breakfast you can make ahead.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 6 servings
Course: Breakfast
Cuisine: Healthy
Calories: 309
Ingredients Method Notes

Ingredients
  

  • 10 large eggs room temperature
  • 1/4 cup whole milk / 60 ml
  • 1 cup cooked salmon, flaked / 200 g; canned, drained and checked for bones, or leftover baked salmon
  • 3/4 cup feta cheese, crumbled / 100 g
  • 1 cup baby spinach, chopped / 30 g
  • 2 green onions, sliced
  • 1 tbsp fresh dill, chopped or 1 tsp dried
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp cooking spray or olive oil for greasing the tin

Method
 

  1. Preheat the oven to 175 C / 350 F. Grease a 12-cup muffin tin well with cooking spray or line with silicone liners.
  2. Drain the canned salmon and check for any bones, then flake it into bite-size pieces with a fork.
  3. Crack the eggs into a large mixing bowl with the milk. Whisk until fully combined and slightly frothy, about 1 minute.
  4. Stir in the feta, chopped spinach, green onions, dill, salt, and pepper.
  5. Fold in the flaked salmon gently, keeping some larger flakes for texture.
  6. Divide the mixture evenly among the muffin cups, filling each about three-quarters full.
  7. 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.
  8. Cool the muffins in the tin for 5 minutes, then run a butter knife around the edges to loosen.
  9. 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.