Keto Spinach Feta Muffins (Printable)

Savory egg muffins combining spinach and feta for a low-carb, protein-packed breakfast or meal prep.

# 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 tbsp heavy cream

→ Eggs

06 - 6 large eggs

→ Pantry

07 - 1/2 tsp sea salt
08 - 1/4 tsp black pepper
09 - 1/4 tsp garlic powder
10 - 1 tbsp 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 skillet over medium heat and sauté spinach and bell pepper if using for 1 to 2 minutes until wilted. Remove from heat and 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 sautéed spinach, crumbled feta cheese, and cheddar cheese if using into the egg mixture until evenly distributed.
05 - Pour egg mixture evenly into prepared muffin tin cups, filling each approximately 3/4 full.
06 - Bake for 18 to 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.

# Top Tips:

01 -
  • They're done in 30 minutes flat, meaning Sunday meal prep doesn't eat your whole afternoon.
  • Grab one on the way out the door and you've got actual breakfast, not just coffee and regret.
  • The feta gives them a salty, tangy depth that keeps them from tasting boring or diet-like.
02 -
  • Don't skip sautéing the spinach first, because raw spinach releases water as it cooks and will make your muffins watery and sad.
  • The temperature matters more than you think—350°F is your sweet spot, because higher temps will brown the tops before the centers set.
03 -
  • Squeeze any excess moisture from the spinach after wilting it, because water is the enemy of a properly textured muffin.
  • Invest in a good quality nonstick or silicone muffin tin, because cheap tins create hot spots that brown the edges unevenly.
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