Keto Egg Muffins with Spinach and Cheese are the ultimate grab-and-go breakfast for anyone following a low-carb or ketogenic lifestyle. These savory muffins are packed with protein, healthy fats, and nutrient-rich spinach, all held together by fluffy, oven-baked eggs. They’re like mini crustless quiches—portable, customizable, and incredibly satisfying. Whether you’re meal prepping for the week or need a quick morning bite, these muffins are a wholesome and flavorful solution.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Large eggs | 6 |
| Heavy cream (or almond milk) | ¼ cup |
| Salt | ½ teaspoon |
| Black pepper | ¼ teaspoon |
| Garlic powder (optional) | ¼ teaspoon |
| Fresh spinach, chopped | 1 cup |
| Shredded cheddar cheese (or mozzarella) | ½ cup |
| Diced onions (optional) | ¼ cup |
| Cooked, crumbled bacon or diced ham (optional) | ¼ cup |
| Fresh parsley or chives (for garnish) | 1 tablespoon |
| Red pepper flakes (optional, for heat) | A pinch |
Instructions:
Step 1: Preheat the Oven
- Preheat your oven to 375°F (190°C).
- Lightly grease a 12-cup muffin tin with non-stick spray or butter to prevent sticking.
Step 2: Prepare the Egg Mixture
- In a large mixing bowl, crack the eggs and whisk them until smooth.
- Add the heavy cream, salt, pepper, and garlic powder (if using). Whisk until fully combined.
Step 3: Add the Fillings
- Stir in the chopped spinach, shredded cheese, and any optional ingredients like onions or bacon.
- Mix until everything is evenly distributed in the egg mixture.
Step 4: Fill the Muffin Tin
- Using a spoon or ladle, pour the egg mixture evenly into the 12 muffin cups, filling each about ¾ full.
- Sprinkle a little extra cheese or red pepper flakes on top if desired.
Step 5: Bake
- Place the muffin tin in the preheated oven and bake for 18–22 minutes, or until the egg muffins are puffed and set in the center.
- A toothpick inserted into the center should come out clean.
Step 6: Cool and Serve
- Let the muffins cool in the tin for 5 minutes before removing.
- Garnish with fresh parsley or chives and serve warm.
Serving Suggestions:
- Pair with avocado slices or a side salad for a complete meal.
- Serve with sugar-free ketchup, hot sauce, or sour cream for dipping.
- Enjoy cold or reheat in the microwave for a quick snack.
Tips & Variations:
- Make Ahead: Store in an airtight container in the fridge for up to 5 days or freeze for up to 2 months.
- Reheat: Microwave for 30–45 seconds or warm in the oven at 300°F (150°C) for 10 minutes.
- Vegetarian Option: Skip the bacon or ham and add mushrooms or bell peppers.
- Dairy-Free: Use almond milk and dairy-free cheese alternatives.
Nutritional Snapshot (Per Muffin, Approximate):
- Calories: 90–110
- Protein: 7g
- Fat: 7g
- Carbs: 1–2g
- Fiber: 0.5g
These Keto Egg Muffins with Spinach and Cheese are a powerhouse of flavor and nutrition, perfect for busy mornings or healthy snacking. Want a Mediterranean twist with sun-dried tomatoes and feta next?