These Keto Egg Muffins with Spinach and Cheese are savory, protein-packed mini frittatas baked in a muffin tin. They’re fluffy, flavorful, and ideal for busy mornings or meal prep. With just a handful of ingredients—eggs, spinach, cheese, and optional add-ins like bacon or onions—you can whip up a batch in under 30 minutes. These muffins are low in carbs, high in healthy fats, and incredibly versatile. Whether you’re following a ketogenic diet or just want a nutritious grab-and-go breakfast, these muffins deliver on taste and convenience.
Ingredients
| Ingredient | Quantity |
|---|---|
| Large eggs | 6 |
| Heavy cream (or almond milk for lighter option) | ¼ cup |
| Salt | ½ teaspoon |
| Black pepper | ¼ teaspoon |
| Garlic powder (optional) | ¼ teaspoon |
| Fresh spinach (chopped) | 1 cup |
| Shredded cheddar cheese | ½ cup |
| Diced onions (optional) | ¼ cup |
| Cooked bacon or diced ham (optional) | ¼ cup |
| Fresh parsley or chives (optional garnish) | For topping |
Instructions
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.
2. Prepare the Egg Mixture
- In a large mixing bowl, crack the eggs and whisk until smooth.
- Add the heavy cream, salt, pepper, and garlic powder (if using). Whisk again to combine.
3. Add the Fillings
- Stir in the chopped spinach, shredded cheese, and any optional ingredients like onions or bacon.
- Mix until evenly distributed.
4. Fill the Muffin Tin
- Use a spoon or ladle to pour the egg mixture evenly into the muffin cups, filling each about ¾ full.
- If desired, sprinkle extra cheese or herbs on top for added flavor and presentation.
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.
6. Cool and Serve
- Let the muffins cool in the pan for 5 minutes before removing.
- Serve warm, or let them cool completely and store in an airtight container in the fridge for up to 5 days.
Tips for Success
- Use silicone muffin liners or a well-greased tin to prevent sticking.
- Chop spinach finely so it distributes evenly and cooks through.
- Customize freely: Add mushrooms, bell peppers, jalapeños, or swap cheeses.
- Freeze for later: Wrap individually and freeze. Reheat in the microwave for 30–45 seconds.
Health Benefits
- High in protein to keep you full and energized
- Low in carbs—perfect for keto and low-glycemic diets
- Rich in vitamins from spinach and optional veggies
- Meal-prep friendly for busy lifestyles
Would you like a dairy-free version or one with added superfoods like kale or flaxseed? I’d be happy to customize it for your goals!