Chickpea and Spinach Egg Muffins deliver a convenient and incredibly nutritious snack or breakfast solution for any time of day. Loaded with high-quality protein from eggs and chickpeas, plus iron-rich fresh spinach, these savory muffins are perfect for meal prepping and keeping you satisfied throughout your busiest days. They’re portable, customizable, and ready in just 30 minutes.
Table of Contents
Table of Contents
Summary
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 6 large muffins
Difficulty: Easy
Recipe Summary:
Portable savory egg muffins packed with chickpeas and fresh spinach — a high-protein, nutrient-dense snack that’s effortless to make and perfect for busy mornings or afternoon energy boosts.
Equipment
- Standard 6-cup muffin tin
- Large mixing bowl
- Medium mixing bowl
- Whisk or fork
- Measuring cups and spoons
- Nonstick cooking spray or paper muffin liners
- Knife and cutting board
Ingredients for Chickpea and Spinach Egg Muffins
- 6 large eggs
- 1 cup cooked chickpeas (canned, drained and rinsed, or homemade), lightly mashed
- 1 cup fresh baby spinach, finely chopped
- 1/4 cup diced yellow onion
- 2 cloves garlic, minced
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon black pepper
- 1/4 teaspoon sea salt (adjust to taste)
- Optional: 1/4 cup crumbled feta cheese or shredded cheddar
Directions for Chickpea and Spinach Egg Muffins
- Preheat oven: Set your oven to 350°F (175°C) and generously grease a 6-cup muffin tin with nonstick spray or line with paper liners
- Prepare the filling: In a large bowl, combine the lightly mashed chickpeas, finely chopped spinach, diced onion, minced garlic, turmeric, salt, and black pepper. Mix well until everything is evenly distributed.
- Beat the eggs: In a separate medium bowl, whisk the eggs vigorously until they’re light, frothy, and fully combined
- Combine mixtures: Pour the beaten eggs into the chickpea-spinach mixture and stir thoroughly until all ingredients are well incorporated. If using cheese, fold it in at this stage.
- Fill muffin cups: Divide the mixture evenly among the prepared muffin cups, filling each about 3/4 full.
- Bake: Bake for 18-22 minutes or until the muffins are fully set in the center, lightly golden on top, and a toothpick inserted comes out clean.
- Cool and serve: Let muffins cool in the tin for 5 minutes, then run a knife around the edges to help release them. Transfer to a wire rack.
Tips and Variations for Chickpea and Spinach Egg Muffins
- Add crumbled feta cheese or shredded cheddar for extra flavor, calcium, and creaminess.
- Substitute fresh kale for spinach for a heartier texture and slightly different nutrient profile.
- Spice them up by adding diced jalapeño, red pepper flakes, or a pinch of cayenne pepper for heat.
- Mix in diced bell peppers, mushrooms, or sun-dried tomatoes for extra vegetables and flavor depth.
- Store cooled muffins in an airtight container in the refrigerator for up to 4-5 days.
- Freeze individual muffins wrapped in plastic wrap for up to 3 months; reheat directly from frozen in the microwave for 60-90 seconds.
- Use canned chickpeas for convenience, but be sure to rinse them thoroughly to reduce sodium content.
- Make mini muffins using a mini muffin tin and reduce baking time to 12-14 minutes.
Nutrition Facts (Per Muffin)
| Nutrient | Amount |
| Calories | 135 kcal |
| Protein | 11 g |
| Fat | 6 g |
| Carbohydrates | 10 g |
| Fiber | 3 g |
| Iron | 2 mg |
Nutrition based on verified recipe sources
Nutritional Highlights
- Excellent protein source (11g per muffin) from eggs and chickpeas supporting muscle health and satiety
- Rich in iron from both spinach and chickpeas, essential for energy and oxygen transport
- High in vitamins including vitamin A (600 IU) and vitamin C (30mg) from spinach
- Good source of fiber (3g per muffin) supporting digestive health and blood sugar stability
- Low in carbohydrates making them suitable for balanced, macro-friendly eating plans
- Naturally gluten-free when made without flour additives
Dietitian Tips
- Use canned chickpeas for ultimate convenience, but always rinse them thoroughly under cold water to remove excess sodium.thehiddenveggies
- Make a double or triple batch on meal prep Sunday and freeze extras in individual portions for instant grab-and-go breakfasts throughout the month.thehiddenveggies
- Pair with a small side salad, fresh fruit, or avocado slices for a complete balanced meal with healthy fats.yummytoddlerfood
- Add 1-2 tablespoons of nutritional yeast to the egg mixture for extra B vitamins and a subtle cheesy flavor.thehiddenveggies
- If you’re watching sodium, omit added salt and let the natural flavors of the vegetables shine through.
- Serve at room temperature for the best texture and flavor development.
FAQs for Chickpea and Spinach Egg Muffins
Q: Can I make these egg muffins dairy-free?
A: Absolutely! Simply omit any cheese or use nutritional yeast for a cheesy flavor without dairy.
Q: How long do these muffins last in the refrigerator?
A: When stored properly in an airtight container, these egg muffins stay fresh for 4-5 days in the refrigerator.
Q: Can I freeze these for longer storage?
A: Yes! These freeze beautifully for up to 3 months. Wrap each muffin individually in plastic wrap, then store in a freezer-safe bag or container. Reheat from frozen in the microwave for 60-90 seconds.
Q: Can I use other vegetables besides spinach?
A: Definitely! Kale, Swiss chard, bell peppers, mushrooms, zucchini, tomatoes, or broccoli all work wonderfully.
Q: Why are my egg muffins watery or soggy?
A: This usually happens when vegetables release too much moisture during baking. Make sure to squeeze excess liquid from cooked or frozen spinach before adding, and avoid overly wet vegetables like tomatoes unless you pre-cook them.
Q: Can I make these without chickpeas?
A: Yes, but the chickpeas add protein, fiber, and a unique texture. You could substitute with white beans, black beans, or simply add more vegetables.
Q: Can I make mini muffins instead?
A: Absolutely! Use a mini muffin tin and reduce the baking time to 12-14 minutes. You’ll get approximately 12 mini muffins from this recipe.
Q: Do I need to use muffin liners?
A: No, but greasing the muffin tin very thoroughly with nonstick spray is essential to prevent sticking. Liners make cleanup easier but aren’t required.
Q: Can I add meat to these muffins?
A: Yes! Cooked and crumbled bacon, diced ham, or cooked sausage are all delicious additions.
Q: How do I reheat these muffins?
A: Microwave for 30-45 seconds if refrigerated, or 60-90 seconds if frozen. You can also reheat in a 350°F oven for 10 minutes.
Conclusion for Chickpea and Spinach Egg Muffins
Chickpea and Spinach Egg Muffins provide a nutritious, protein-packed solution for hectic mornings or anytime you need a satisfying snack. They expertly combine plant-based protein with nutrient-dense leafy greens in a convenient, portable form that truly keeps you satisfied and energized. Perfect for meal prep, freezer-friendly, and endlessly customizable, these savory muffins make healthy eating effortless and delicious.
Chickpea and Spinach Egg Muffins – Healthy Grab-and-Go Snacks
Ingrédients
Equipment
Method
- Preheat oven: Set your oven to 350°F (175°C) and generously grease a 6-cup muffin tin with nonstick spray or line with paper liners
- Prepare the filling: In a large bowl, combine the lightly mashed chickpeas, finely chopped spinach, diced onion, minced garlic, turmeric, salt, and black pepper. Mix well until everything is evenly distributed.
- Beat the eggs: In a separate medium bowl, whisk the eggs vigorously until they’re light, frothy, and fully combined
- Combine mixtures: Pour the beaten eggs into the chickpea-spinach mixture and stir thoroughly until all ingredients are well incorporated. If using cheese, fold it in at this stage.
- Fill muffin cups: Divide the mixture evenly among the prepared muffin cups, filling each about 3/4 full.
- Bake: Bake for 18-22 minutes or until the muffins are fully set in the center, lightly golden on top, and a toothpick inserted comes out clean.
- Cool and serve: Let muffins cool in the tin for 5 minutes, then run a knife around the edges to help release them. Transfer to a wire rack.
Notes
Substitute fresh kale for spinach for a heartier texture and slightly different nutrient profile.
Spice them up by adding diced jalapeño, red pepper flakes, or a pinch of cayenne pepper for heat.
Mix in diced bell peppers, mushrooms, or sun-dried tomatoes for extra vegetables and flavor depth.
Store cooled muffins in an airtight container in the refrigerator for up to 4-5 days.
Freeze individual muffins wrapped in plastic wrap for up to 3 months; reheat directly from frozen in the microwave for 60-90 seconds.
Use canned chickpeas for convenience, but be sure to rinse them thoroughly to reduce sodium content.
Make mini muffins using a mini muffin tin and reduce baking time to 12-14 minutes.
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