Keto Egg Muffins with Spinach and Cheese
This recipe combines fluffy eggs, nutrient-dense spinach, and melty cheese to create a savory breakfast that feels indulgent without straying from your health-conscious intentions.
Equipment
- A mixing bowl
- A whisk or fork
- A 12-cup muffin tin
- Non-stick cooking spray
- A spatula or spoon
- Measuring cups and spoons
- Knife and Cutting Board
Ingredients
For the Egg Muffins
- 6 large eggs
- 1/4 cup heavy cream or almond milk for a lighter option
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder optional, for added flavor
- 1 cup fresh spinach chopped
- 1/2 cup shredded cheddar cheese or mozzarella for a milder taste
- 1/4 cup diced onions optional
- 1/4 cup cooked crumbled bacon or diced ham (optional, for added protein)
For Toppings (Optional)
- Fresh parsley or chives chopped, for garnish
- A sprinkle of red pepper flakes for heat
Instructions
Preheat the oven
- Preheat your oven to 375°F (190°C).
- Lightly grease the muffin tin with non-stick spray or butter to prevent sticking.
Prepare the egg mixture
- In a mixing bowl, crack the eggs and whisk them until smooth.
- Add the heavy cream (or almond milk), salt, black pepper, and garlic powder.
- Mix well to combine.
Add the fillings
- Fold in the chopped spinach, shredded cheese, and any optional add-ins like bacon, onions, or ham.
- Stir until everything is evenly distributed.
Fill the muffin cups
- Divide the mixture evenly among the muffin cups, filling each about 2/3 full to leave room for rising.
Bake the muffins
- Place the muffin tin in the oven and bake for 18–20 minutes, or until the egg muffins are set in the center and lightly golden on top.
Cool and serve
- Allow the muffins to cool for 5 minutes before using a knife to gently loosen them from the tin.
- Serve warm, or store them for later use.
Notes
Nutritional Value (Per Muffin)
Here’s an approximate nutritional breakdown based on the ingredients:
Calories: 85–100 kcal/ Protein: 6 g/ Fat: 7 g/ Carbohydrates: 1–2 g/ Fiber: 0.5 g/ Net Carbs: 1–1.5 g/ Cholesterol: 100–120 mg/ Sodium: 140–160 mg
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Nutrition Disclaimer:
The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.
The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.