Keto Spinach Feta Egg Muffins (Print)

Savory muffins with spinach, feta, and eggs, ideal for low-carb breakfast or meal prep.

# Components:

→ 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

# Directions:

01 - Preheat oven to 350°F. Lightly grease a 6-cup muffin tin with olive oil or nonstick spray.
02 - Heat a skillet over medium heat. Sauté spinach and bell pepper for 1 to 2 minutes until wilted. Remove from heat and let cool slightly.
03 - In a large bowl, whisk together eggs, heavy cream, sea salt, black pepper, and garlic powder until smooth.
04 - Fold sautéed spinach, crumbled feta, 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 - Cool for 5 minutes in the tin before removing. Serve warm or cool completely for meal preparation.

# Expert Advice:

01 -
  • Low-Carb & Keto-Friendly: With only 1g of net carbs per muffin, these are perfect for ketogenic diets.
  • High Protein: Each muffin provides 7g of protein to keep you full and energized.
  • Simple & Fast: Ready in just 30 minutes with minimal cleanup required.
02 -
  • Moisture Control: Always sauté and drain your greens to keep the muffins fluffy and firm.
  • Fill Level: Do not overfill the cups; leaving 1/4 of space allows the eggs to rise without spilling over.
  • Testing Doneness: The muffins are done when the tops spring back slightly when touched.
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