Hey there! Today, I’ve got a super simple, low-carb breakfast that’ll kick your morning off right – my Spinach and Feta Keto Egg Muffins! 🍳 These little guys are packed with protein, loaded with flavor, and only take 30 minutes to make. Plus, they’re perfect for meal prep – just pop ’em in the fridge and grab one on your way out the door. Who doesn’t love a no-fuss breakfast that’s tasty and healthy?
Try my Air-Fried Tofu Breakfast Burrito recipe.
Why you’ll love this recipe
Super Quick & Easy: Just 30 minutes, and you’ve got breakfast for days!
Perfectly Keto: Low in carbs, high in protein – these muffins fit right into your keto goals.
Meal-Prep Friendly: Make a batch, pop ’em in the fridge, and you’re set for grab-and-go breakfasts all week.
Loaded with Flavor: With creamy feta, fresh spinach, and a hint of parsley, these muffins are anything but boring.
Minimal Mess: One bowl, one muffin tin, and you’re done – so cleanup’s a breeze.
Great for Everyone: Keto or not, these are a hit with anyone who loves a savory, satisfying breakfast!
Try my Chicken and Spinach Quiche recipe.
What you’ll need to make
→ Eggs 🥚: The base of this recipe! Eggs bring all the protein, making these muffins super filling and perfect for a keto diet. They’re the main player that holds everything together and give these muffins their fluffy, delicious texture.
→ Heavy Cream 🥛: Just a splash adds a little richness to the muffins, making them light and creamy. It also boosts the fat content, keeping these keto-friendly!
→ Spinach 🥬: Fresh spinach brings a nice boost of vitamins and minerals. Plus, it adds color and pairs perfectly with feta for a savory flavor kick.
→ Feta Cheese 🧀: This salty, tangy cheese really takes things up a notch. It melts just enough to add flavor to every bite without making the muffins greasy – and it’s a classic pairing with spinach!
→ Scallion 🌱: Just a touch of mild onion flavor here. Scallions add a bit of freshness and make these muffins even tastier.
→ Cherry Tomatoes 🍅: They’re like little bursts of juicy sweetness on top! Cherry tomatoes also add a pop of color and round out the flavors.
→ Parsley 🌿: Fresh parsley brightens up the muffins and balances out the richness. It’s a small touch, but it makes a big difference in taste.
Each of these ingredients brings something special, making these muffins both satisfying and packed with flavor!
Try my Morning Power Protein Smoothie recipe.
| Ingredients: Serves 4 |
|---|
| – 8 large eggs |
| – 1/4 cup heavy cream |
| – 1 scallion, thinly sliced |
| – 2 cups fresh spinach (finely chopped) |
| – 2 oz feta cheese (crumbled) |
| – 1/4 cup fresh parsley, chopped |
| – 8 cherry tomatoes, halved |
| – Salt and pepper |
| – Nonstick baking spray |
What you’ll need to do
Time required: 30 mins
Preheat and Prep: Fire up that oven to 350°F and spray 8 wells in your muffin tin with nonstick spray – we don’t want any sticking!
Mix It Up: In a big mixing bowl, whisk together the eggs and heavy cream. Toss in the scallion, spinach, feta, and parsley. Give it a good mix and season with a little salt and pepper to taste.
Fill ‘Em Up: Divide the egg mixture evenly into the 8 muffin cups, then pop 2 cherry tomato halves on top of each. These will look as good as they taste!
Bake: Slide the muffin tin into the oven and bake for 15-20 minutes, or until they’re set and looking golden around the edges.
Cool and Enjoy: Let the muffins cool down before lifting them out of the tin. Now, dig in and enjoy!
Glycemic Index: 25 (Low) Glycemic Load: 1 (Low)
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Recipe swaps & Creative tweaks
Cheese Swap 🧀: Not a fan of feta? No problem! Try goat cheese for a creamier texture or shredded cheddar for a milder, cheesy flavor. Both options melt nicely and bring their own twist.
Veggie Variations 🌱: Switch out the spinach with kale or chopped bell peppers if you’re craving a different green or some crunch. You could even add mushrooms for a bit of an earthy vibe!
Add Some Spice 🌶️: Like a little heat? Toss in a pinch of red pepper flakes or chopped jalapeños for a spicy kick. This will liven up the muffins and add an extra layer of flavor.
Make It Dairy-Free 🥛: Swap the heavy cream with coconut milk or almond milk and use dairy-free cheese. It’ll still be creamy and keto-friendly!
Extra Protein Boost 🍗: Want a bit more protein? Add cooked bacon bits, diced ham, or even a sprinkle of crumbled sausage. These options bring a smoky flavor and make the muffins extra filling.
Herb Upgrades 🌿: Basil, dill, or chives are great alternatives to parsley. Play around with different herbs to customize the flavor profile to your taste!
Try my Hearty Sausage and Bean Breakfast Stew recipe.
Helpful Tips
Grease Well 🧈: Even with nonstick spray, egg muffins can be a little sticky. Give your muffin tin a generous coating to make sure the muffins pop out easily after baking.
Whisk It Up 🥄: For fluffier muffins, whisk the eggs and cream until they’re slightly frothy. This adds a light, airy texture to the muffins.
Chop the Spinach Finely 🥬: Finely chopped spinach blends better into the egg mixture and ensures even bites of veggie goodness in each muffin.
Don’t Overfill 🥚: Fill each muffin cup about 3/4 full to give the muffins room to rise. Overflowing cups can lead to uneven cooking and messy muffins!
Try my Prawn and Leek Frittata recipe.
Let Them Cool ❄️: Allow the muffins to cool in the tin for a few minutes before removing. This helps them set fully and keeps them from falling apart.
Store Smart 🥡: These muffins keep well in the fridge for up to 5 days. Just pop them in an airtight container for a quick grab-and-go breakfast all week.
Reheat with Care 🔥: For the best texture, reheat in the microwave for 20-30 seconds or in the oven for a few minutes to warm them through without drying out.
Try my Green Breakfast Smoothie Bowl recipe.
Serving Ideas for Spinach and Feta Keto Egg Muffins
Grab-and-Go Breakfast 🏃♂️: Enjoy these straight out of the fridge for a quick, no-fuss morning meal that’s both filling and keto-friendly.
Brunch Spread 🍽️: Serve alongside smoked salmon, avocado slices, and a colorful salad for a vibrant and healthy brunch setup. It’s great for family or guests!
With a Side of Fresh Salsa 🍅: Add a scoop of fresh tomato salsa or a dollop of guacamole on the side for extra flavor. The acidity of the salsa pairs perfectly with the creamy feta.
Wrap It Up 🌯: Slice a muffin in half and wrap it in a low-carb tortilla for an easy, handheld breakfast wrap. Add some hot sauce for a spicy twist!
On a Bed of Greens 🥗: Place a few muffins over a simple green salad for a light lunch or dinner. The warm muffins on crisp greens make a satisfying low-carb meal.
Add a Dash of Hot Sauce 🌶️: If you like a bit of heat, a few drops of your favorite hot sauce can take these muffins to the next level without adding carbs!
Try my Blueberry Tahini Protein Smoothie recipe.
Storage Options for Spinach and Feta Keto Egg Muffins
Refrigerator 🧊: Store leftover muffins in an airtight container in the fridge for up to 5 days. They’ll stay fresh and ready to grab for a quick breakfast or snack.
Freezer ❄️: For longer storage, freeze the muffins! Wrap each one individually in plastic wrap or foil, then place them in a freezer-safe bag or container. They’ll last up to 2 months and can be easily reheated in the microwave or oven.
Fridge-Friendly Meal Prep 🍱: If you’re meal prepping, divide the muffins into single-serving containers with a side of veggies or a salad. This makes for a hassle-free, grab-and-go meal that’s ready when you are.
Reheat with Ease 🔥: To reheat, pop them in the microwave for 20-30 seconds, or bake in the oven at 350°F for about 10 minutes. This helps keep the texture nice and fluffy!
With these storage tips, you’ll have a batch of tasty, keto-friendly muffins ready to enjoy all week long!
Try my Spicy Chicken Breakfast Wrap recipe.
Final Thoughts
And there you have it – tasty, cheesy, veggie-packed keto muffins ready to keep you fueled all day long. Whether you’re making these for a quick weekday breakfast or a weekend brunch, they’re a hit every time. Give them a try, and don’t forget to let me know how they turn out. Here’s to easy, delicious, keto-friendly breakfasts!
Recipe card
Spinach and Feta Keto Egg Muffin
Mornings Made Easy! 🌞🍅 These keto egg muffins are loaded with fresh spinach, feta, and cherry tomatoes – a delicious, healthy way to kick-start your day without any fuss.
What you'll need...
What you'll need to do
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Step 1:
Preheat oven to 350 degrees. Spray 8 wells in a muffin tin with nonstick baking spray.
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Step 2:
In large mixing bowl, whisk eggs, heavy cream, scallion, spinach, feta and parsley. Season to taste with salt and pepper.
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Step 3:
Divide the egg mixture between the 8 muffin cups and top each muffin cup with 2 cherry tomato halves.
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Step 4:
Bake 15-20 minutes or until set and golden brown around the edges.
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Step 5:
Remove from oven and cool completely before removing from the muffin tin. Enjoy!
Servings 4
- Amount Per Serving
- Calories 244kcal
- % Daily Value *
- Total Fat 19.2g30%
- Total Carbohydrate 4.1g2%
- Dietary Fiber 1g4%
- Sugars 3.1g
- Protein 14.7g30%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.