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

Chickpea and Spinach Egg Muffins are a convenient and nutritious snack or breakfast option. Loaded with protein from eggs and chickpeas, plus iron‑rich spinach, they’re perfect for meal prepping and staying satisfied throughout the day.

Summary

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 6 muffins
Difficulty: Easy

Recipe Summary:
Portable egg muffins with chickpeas and spinach — a high‑protein, low‑carb snack that’s easy to make and perfect for busy mornings.

Equipment

• Muffin tin
• Mixing bowl
• Whisk
• Measuring cups and spoons
• Nonstick spray or muffin liners

Ingredients for Chickpea and Spinach Egg Muffins

• 6 large eggs
• 1 cup cooked chickpeas, lightly mashed
• 1 cup fresh spinach, chopped
• 1/4 cup diced onion
• 2 cloves garlic, minced
• 1/2 tsp turmeric
• Salt & black pepper to taste

Directions for Chickpea and Spinach Egg Muffins

1. Preheat oven: Set oven to 350°F (175°C) and grease a muffin tin or use liners.
2. Mix filling: In a bowl, combine mashed chickpeas, chopped spinach, onion, garlic, turmeric, salt, and pepper.
3. Beat eggs: In another bowl, whisk eggs until frothy.
4. Combine: Stir the egg mixture into the chickpea‑spinach mixture until well combined.
5. Fill muffin cups: Divide mixture evenly among the muffin cups.
6. Bake: Bake for 20 minutes or until muffins are set and lightly golden.

Tips & Variations for Chickpea and Spinach Egg Muffins

• Add feta cheese or cheddar for extra flavor and calcium.
• Use kale instead of spinach for a different texture.
• Spice them up with chopped jalapeño or chili flakes.
• Store leftovers in the fridge for up to 4 days.

Nutrition Facts (Per Muffin)

Nutritional Highlights

• High in protein from eggs and chickpeas.
• Contains iron and vitamins from spinach.
• Low in carbohydrates for a balanced snack option.

Dietitian Tips

• Use canned chickpeas for convenience, but rinse well to reduce sodium.
• Make a double batch and freeze extras for quick breakfasts.
• Pair with a side salad or fruit for a balanced meal.

Conclusion for Chickpea and Spinach Egg Muffins

Chickpea & Spinach Egg Muffins offer a nutritious solution for busy mornings or snack times. They combine plant‑based protein with leafy greens in a convenient, portable form that keeps you satisfied.

Chickpea & Spinach Egg Muffins – Healthy Grab‑and‑Go Snacks

Portable egg muffins with chickpeas and spinach — a high‑protein, low‑carb snack that’s easy to make and perfect for busy mornings.

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Ingredients Equipment Method Notes

Ingredients

  

• 6 large eggs
• 1 cup cooked chickpeas lightly mashed
• 1 cup fresh spinach chopped
• 1/4 cup diced onion
• 2 cloves garlic minced
• 1/2 tsp turmeric
• Salt & black pepper to taste

Equipment

• Muffin tin
• – Mixing bowl
• – Whisk
• – Measuring cups and spoons
• Nonstick spray or muffin liners

Method

 

1. Preheat oven: Set oven to 350°F (175°C) and grease a muffin tin or use liners.
2. Mix filling: In a bowl, combine mashed chickpeas, chopped spinach, onion, garlic, turmeric, salt, and pepper.
3. Beat eggs: In another bowl, whisk eggs until frothy.
4. Combine: Stir the egg mixture into the chickpea‑spinach mixture until well combined.
5. Fill muffin cups: Divide mixture evenly among the muffin cups.
6. Bake: Bake for 20 minutes or until muffins are set and lightly golden.

Notes

• Add feta cheese or cheddar for extra flavor and calcium.
• Use kale instead of spinach for a different texture.
• Spice them up with chopped jalapeño or chili flakes.
• Store leftovers in the fridge for up to 4 days.

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