Keto Spinach and Feta Egg Muffins

These egg muffins are whisked eggs and heavy cream with chopped spinach and crumbled feta, poured into a muffin tin and baked at 350°F (175°C). They come out set and lightly golden, and they hold well in the fridge, so a batch covers several breakfasts. The recipe serves 6, with one muffin as a serving, and takes 30 minutes in total.

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Each muffin has 2g of carbohydrates, 9g of protein and 150 calories.

What Goes in the Muffins

The full amounts are in the recipe card at the bottom. This is what each ingredient does.

• Eggs (6 large): the base of the muffins.
• Spinach (1 cup, chopped): adds color and an earthy flavor. Use fresh leaves.
• Feta (1/2 cup, crumbled): tangy and salty, and a good match for spinach.
• Heavy cream (1/4 cup): keeps the texture rich and creamy.
• Bell pepper (1/4 cup, diced, optional): adds a little sweetness and crunch.
• Garlic powder and onion powder (1/4 teaspoon each): season the egg mixture along with salt and pepper.

Filling and Baking

Preheat the oven to 350°F (175°C) and grease the muffin tin with cooking spray or a brush of olive oil, so the muffins release cleanly. A silicone tin makes removal even easier.

Whisk the eggs and cream until well combined and frothy, then stir in the spinach, feta, bell pepper if you are using it, and the seasonings. Pour the mixture evenly into the tin and fill each cup about 3/4 full, which leaves room for them to rise.

Bake for 18 to 20 minutes, until they are set and lightly golden on top. If the muffins still jiggle a little when you gently shake the tin, they need more time. Let them cool for a few minutes before taking them out of the tin.

Ways to Change Them

• Meat: mix in cooked bacon or sausage for extra protein.
• Greens: kale can stand in for the spinach and gives a slightly different texture.
• Herbs: dill pairs well with feta, and parsley adds freshness.
• Cheese: goat cheese or cheddar can replace the feta.

What to Serve With Them

Avocado slices add creaminess next to the savory muffins. A side of mixed greens with an olive oil dressing gives a light contrast. Herbal tea or black coffee keeps the meal low-carb.

Nutrition per Serving

One muffin has about 150 calories, 12g of fat (5g saturated), 2g of carbohydrates, 0g of fiber, 1g of sugar, 9g of protein and 200mg of sodium.

FAQ

Can I freeze these muffins?

Yes. Let them cool completely and store them in an airtight container or freezer bag. They keep for up to three months. Reheat them in the microwave.

How long do they last in the fridge?

Up to five days in an airtight container. They are easy to grab on the way out the door.

What can replace the feta?

Goat cheese, cheddar or cream cheese all work. Each one changes the flavor, so pick the one you like best.

Can I make them ahead?

Yes. They are made to be baked in advance and stored in the fridge. Reheat in the microwave for about a minute when you want one warm.

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Written and edited by The Foodie Yummy Kitchen Team

The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us