Keto Spinach Feta Muffins (Print Version)

Savory keto egg cups with spinach and feta, ideal for a low-carb, protein-rich breakfast or snack.

# What You'll 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)
05 - 2 tablespoons heavy cream

→ Eggs

06 - 6 large eggs

→ Seasonings

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 It:

01 - Preheat oven to 350°F. Lightly grease a 6-cup muffin tin with olive oil or nonstick spray.
02 - Heat skillet over medium heat and sauté chopped spinach and bell pepper 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 cooled sautéed vegetables, crumbled feta cheese, and shredded cheddar cheese into the egg mixture until evenly distributed.
05 - Pour egg mixture into prepared muffin cups, filling each approximately three-quarters full.
06 - Bake for 18-20 minutes until muffins are set and lightly golden on top.
07 - Allow muffins to cool for 5 minutes before removing from tin. Serve warm or cool completely for meal preparation.

# Additional Tips::

01 -
  • Ready in 30 minutes — just 10 minutes of prep and 20 minutes in the oven.
  • Perfectly portable — bake a batch on Sunday and grab two or three each morning throughout the week.
  • Only 1 g of carbs per muffin — ideal for keto, low-carb, and gluten-free diets.
  • 7 g of protein per muffin — keeps you full and energized all morning long.
  • Endlessly adaptable — swap feta for goat cheese, add bell pepper, or toss in fresh herbs to suit your taste.
  • Vegetarian-friendly — a satisfying meatless breakfast option the whole family can enjoy.
02 -
  • Squeeze out the spinach. After sautéing, press any excess moisture from the spinach before folding it into the egg mixture to prevent soggy muffins.
  • Don't overfill. Fill each muffin cup only about 3/4 full — the eggs puff up during baking and can overflow if overfilled.
  • Add fresh herbs. Chopped fresh dill or parsley stirred into the batter adds a bright, aromatic lift that pairs beautifully with the feta.
  • Check for doneness. The muffins are ready when the centers are set and no longer jiggly, and the tops are lightly golden — a toothpick inserted in the center should come out clean.
  • Store smart. Keep leftovers in an airtight container in the refrigerator for up to 4 days, or freeze for up to one month. Reheat in the microwave or oven as needed.
  • Dairy swaps. Substitute feta with goat cheese for a milder flavor, or use a dairy-free cheese alternative if you are lactose intolerant — always check labels for hidden allergens.
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