Keto Spinach Feta Muffins (Printable Copy)

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

# What You Need:

→ Vegetables

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

→ Dairy

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

→ 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 for greasing

# How to Make:

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 and sauté spinach and bell pepper (if using) for 1-2 minutes until wilted. Remove from heat and allow to cool slightly.
03 - In a large mixing bowl, whisk together eggs, heavy cream, sea salt, black pepper, and garlic powder until smooth and well combined.
04 - Fold the sautéed spinach, crumbled feta, and cheddar cheese (if using) into the egg mixture until evenly distributed.
05 - Pour the egg mixture evenly into the prepared muffin tin cups, filling each approximately 3/4 full.
06 - Bake for 18-20 minutes, or until the muffins are set and lightly golden on top.
07 - Let cool for 5 minutes before removing from the tin. Serve warm, or cool completely for meal preparation and storage.

# Expert Advice:

01 -
  • They're genuinely delicious straight from the fridge, no reheating required if you're in a rush.
  • One batch gives you three days of breakfasts that actually taste like real food, not diet food.
  • The feta and spinach combination hits that savory note most low-carb breakfast options completely miss.
02 -
  • Overfilling the cups seems logical but leads to spillover and frustration—stick with three-quarters full and thank yourself later.
  • The spinach absolutely must be cooled or at least not steaming hot before you fold it into the eggs, or you'll end up with scrambled texture instead of set muffins.
03 -
  • Don't skip the five-minute cooling step in the tin—it prevents them from falling apart when you remove them.
  • If your oven runs hot, start checking at 16 minutes rather than waiting the full 20, since every oven is different and overbaking makes them tough.
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