Keto Spinach and Feta Muffins (Print View)

Protein-packed egg muffins with spinach and feta, ideal for a low-carb breakfast or meal prep.

# Components:

→ 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

# Preparation Steps:

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 if using for 1-2 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 in the sautéed spinach, crumbled feta, and cheddar cheese if using until evenly distributed.
05 - Evenly distribute the egg mixture 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 storage.

# Expert Advice:

01 -
  • Perfect for meal prep - make once, enjoy all week
  • Only 1g of carbs per muffin while delivering 7g of protein
  • Customizable with optional add-ins like bell peppers or different cheeses
  • Ready in just 30 minutes from start to finish
  • Naturally gluten-free and keto-friendly
02 -
  • For meal prep success, cool completely before storing in an airtight container
  • These muffins freeze beautifully for up to 3 months - just microwave for 30-45 seconds to reheat
  • Use a non-stick muffin pan or silicone molds for easier removal
  • For extra flavor without adding carbs, try different herb combinations like dill and parsley
  • When reheating, place a damp paper towel over muffins to prevent them from drying out
Return