Busy mornings? These Keto Egg Muffins with Spinach & Feta make breakfast a breeze! Packed with protein, low in carbs, and bursting with savory Mediterranean flavor, these portable egg bites are ideal for on-the-go fuel or a quick, filling meal at home. Whip them up for meal prep and enjoy a healthy, delicious start to your day—no cooking stress required.
Why You’ll Love This Recipe
- Perfect Meal Prep: Make ahead and refrigerate for grab-and-go breakfasts.
- Low-Carb & High-Protein: Ideal for keto or any healthy eating plan.
- Customizable: Swap veggies, add bacon, or change cheeses to create your favorite combo.
- Great for Kids & Adults: Bite-sized, savory, and super satisfying!
Ingredients Explained
6 large eggs
The foundation for fluffy, protein-rich bites.
1/2 cup chopped spinach (fresh or thawed, squeezed dry if frozen)
Adds antioxidants and color for a veggie boost.
1/2 cup crumbled feta cheese
Creamy, salty, and Mediterranean-inspired.
1/4 cup diced red bell pepper
Natural sweetness, crunch, and color.
2 tablespoons heavy cream (or almond milk)
Keeps muffins light and moist—no dry eggs!
1/2 teaspoon garlic powder
Delivers savory depth.
Salt & pepper to taste
Brings it all together.
Optional:
- Chopped cooked bacon or sausage
- Sliced black olives
- Fresh herbs like parsley or dill
Step-by-Step Instructions
- Prep Oven: Preheat to 350°F (175°C) and grease a 6-cup muffin tin or line with silicone liners.
- Mix: Whisk eggs, cream, garlic powder, salt, and pepper in a bowl.
- Fill: Divide spinach, feta, and red pepper among muffin cups. Pour egg mix over the veggies & cheese.
- Bake: 18–20 minutes, until set. Let cool 5 minutes before removing.
- Serve: Enjoy hot or store in the fridge for up to 4 days—just microwave to reheat!
Tips for Success
- Pat spinach dry for fluffier muffins.
- Spray muffin tin well or use silicone liners to prevent sticking.
- Make a double batch and freeze extra!
Equipment Needed
- Muffin tin
- Mixing bowl, whisk, measuring cups
- Oven
Variations
- Bacon & Cheddar: Swap feta for cheddar, add cooked bacon.
- Veggie Delight: Add diced tomatoes, zucchini, or mushrooms.
- Dairy-Free: Skip cheese and use coconut milk in place of cream.
Serving Suggestions
- Pair with avocado slices for healthy fats.
- Take on the go for easy weekday breakfasts.
- Serve with a green smoothie for a powerful start to your day.
FAQs
Can I freeze them?
Yes! Cool completely, freeze in a bag, and reheat in the microwave.
How to avoid soggy egg muffins?
Make sure veggies (especially spinach) are dry before adding!
Are these gluten-free?
Totally—no grains, just wholesome keto ingredients.
Final Thoughts
Keto Egg Muffins with Spinach & Feta are a breakfast win: easy, versatile, and completely craveable. Keep a batch ready for quick, wholesome mornings—your future self will thank you!
