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Egg White and Spinach Chia Seed Muffins

By PowerProteinPlates Editorial TeamPublished May 6, 2026 | Updated Jul 22, 2026
American 30 mins high-proteineasy-recipeswhole-foodsmeal-prep-friendly

Egg White and Spinach Chia Seed Muffins with measured ingredients, 30-minute timing, 12-serving yield, and step-by-step instructions for protein-focused meals, snacks, smoothies, and meal preparation.

Egg White and Spinach Chia Seed Muffins
Prep 10 min
Cook 20 min
Total 30 min
Servings 12
Difficulty easy
Cuisine American

Recipe Details

Prep10 min
Cook20 min
Total30 min
Servings12
Difficultyeasy
CuisineAmerican
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Ingredients

Servings 12
  • 12 large egg whites
  • 1 1/2 cups fresh spinach, finely chopped
  • 3 tablespoons chia seeds
  • 1/4 cup almond flour
  • 1/4 cup grated Parmesan cheese (optional for added flavor and protein)
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 small shallot or 1/4 small onion, finely minced
  • 1 tablespoon olive oil or avocado oil
Powerproteinplates Egg White and Spinach Chia Seed Muffins ingredients image
Powerproteinplates Egg White and Spinach Chia Seed Muffins ingredients image

Instructions

  1. Preheat oven to 350°F (175°C). Lightly grease or line a 12-cup muffin tin with silicone or paper liners.
  2. In a large mixing bowl, whisk egg whites until frothy but not stiff.
  3. Add almond flour, baking powder, salt, black pepper, garlic powder, and onion powder to the egg whites and mix until well combined.
  4. Fold in chopped spinach, chia seeds, minced shallot, and Parmesan cheese if using. Stir gently to evenly distribute ingredients.
  5. Drizzle olive or avocado oil into the mixture and fold in to add moisture and richness.
  6. Divide batter evenly into the muffin cups, filling each about 3/4 full.
  7. Bake for 18-20 minutes or until muffins are set and slightly golden on top.
  8. Allow muffins to cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.
  9. Store muffins in an airtight container in the refrigerator for up to 5 days or freeze for up to 1 month.
  10. Reheat gently in the microwave or oven before serving for a quick, protein-packed breakfast or snack.
Powerproteinplates Egg White and Spinach Chia Seed Muffins process and serving image
Powerproteinplates Egg White and Spinach Chia Seed Muffins process and serving image

Frequently Asked Questions

Can I meal prep Egg White and Spinach Chia Seed Muffins?
Yes. Portion it into airtight containers and keep toppings, sauces, or crunchy finishes separate when that will protect the texture.
How can I increase the protein?
Add a little more egg or pair the recipe with a compatible high-protein side such as Greek yogurt, eggs, tofu, beans, or lean meat depending on the recipe style.
Can I make it lighter?
Use measured oil, lighter dairy or sauce options, and a larger vegetable portion while keeping the main protein amount steady.
What should I watch when swapping ingredients?
Keep moisture, salt, and cooking time in mind because high-protein swaps can dry out or firm up faster than the original ingredient.

Storage

Cool Egg White and Spinach Chia Seed Muffins before storing, refrigerate in airtight containers for up to 4 days, keep crisp toppings or fresh garnishes separate when useful, freeze only if the main ingredients tolerate thawing well, and reheat gently with a splash of liquid or a short oven, skillet, microwave, or air-fryer warm-up that matches the recipe texture.

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