Keto Spinach Feta Egg Muffins (Printer View)

Protein-rich spinach and feta egg muffins, ideal for low-carb breakfasts or easy meal prep.

# What you'll need:

→ Vegetables

01 - 1 cup fresh spinach, chopped
02 - 1/4 cup red bell pepper, finely diced

→ Dairy

03 - 1/2 cup feta cheese, crumbled
04 - 1/4 cup shredded cheddar cheese

→ Eggs

05 - 6 large eggs

→ Pantry

06 - 2 tablespoons heavy cream
07 - 1/2 teaspoon sea salt
08 - 1/4 teaspoon black pepper
09 - 1/4 teaspoon garlic powder
10 - 1 tablespoon olive oil

# Method:

01 - Preheat oven to 350°F. Lightly grease a 6-cup muffin tin with olive oil or nonstick spray.
02 - In a skillet over medium heat, sauté spinach and bell pepper for 1 to 2 minutes until wilted. Remove from heat and allow to cool slightly.
03 - In a large bowl, whisk together eggs, heavy cream, sea salt, black pepper, and garlic powder until smooth and well combined.
04 - Fold sautéed spinach, crumbled feta cheese, and shredded cheddar cheese into the egg mixture until evenly distributed.
05 - Pour egg mixture evenly into prepared muffin cups, filling each approximately 3/4 full.
06 - Bake for 18 to 20 minutes until muffins are set and lightly golden on top.
07 - Let cool for 5 minutes before removing from tin. Serve warm or cool completely for meal preparation.

# Expert Advice:

01 -
  • They're genuinely ready to grab and go, no assembly required when you're already running late.
  • The feta gives you a salty, tangy punch that makes six eggs feel fancy instead of boring.
  • Once you make a batch, you've basically solved breakfast for the entire week without thinking about it.
02 -
  • If you skip sautéing the spinach and use it raw, your muffins will be wet inside because raw spinach releases water as it cooks—I discovered this the hard way and had to remake a whole batch.
  • Don't fill the cups all the way to the top because they puff up slightly, and overfilled muffins either overflow or stay underbaked in the middle while the edges cook.
  • The muffins continue cooking slightly after you remove them from the oven, so pulling them out when they look barely set gives you the best tender texture.
03 -
  • Use a small ice cream scoop to fill your muffin cups evenly and quickly—it distributes the mixture perfectly and saves you from measuring by hand.
  • Don't stress about minor ingredient swaps; vegetables are forgiving, so use whatever you have on hand and adjust seasoning to taste.
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