Keto Spinach Feta Muffins (Printable)

Savory, protein-rich spinach and feta muffins ideal for a low-carb breakfast or meal prep.

# Ingredient List:

→ 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

# 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 allow to cool slightly.
03 - In a large mixing bowl, whisk eggs, heavy cream, sea salt, black pepper, and garlic powder until smooth.
04 - Fold sautéed spinach, crumbled feta, and cheddar cheese if using into the egg mixture.
05 - Evenly distribute egg mixture into prepared muffin tin cups, filling each approximately 3/4 full.
06 - Bake for 18-20 minutes until muffins are set and lightly golden on top.
07 - Cool for 5 minutes before removing from tin. Serve warm or cool completely for meal preparation.

# Tips from the Pros:

01 -
  • Keto & Low-Carb: With only 1g of carbohydrates per muffin, these are ideal for ketogenic lifestyles.
  • Simple & Fast: Prep takes only 10 minutes, making this an easy addition to your routine.
  • Vegetarian Friendly: A great meat-free protein source with 7g of protein per serving.
02 -
  • Avoid Watery Muffins: Sautéing the vegetables first helps remove excess moisture so the muffins stay firm.
  • Easy Removal: Don't skip the olive oil or cooking spray; greasing the tin well is key to getting the muffins out whole.
  • Don't Overbake: Remove them as soon as they are set and golden to maintain a moist, fluffy interior.
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