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Golden brown chickpea and spinach egg muffins in muffin tin showing fluffy texture with visible spinach and chickpeas throughout

Chickpea and Spinach Egg Muffins – Healthy Grab-and-Go Snacks

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.
Imprimer la recette Pin Recipe
Ingredients Equipment Method Notes

Ingrédients
  

  • 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

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

Method
 

  1. 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
  2. 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.
  3. Beat the eggs: In a separate medium bowl, whisk the eggs vigorously until they're light, frothy, and fully combined
  4. 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.
  5. Fill muffin cups: Divide the mixture evenly among the prepared muffin cups, filling each about 3/4 full.
  6. 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.
  7. 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

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.