Spinach and Feta Egg Muffins
Why This Is Strictly Keto
Eggs, heavy cream, spinach, and feta are all naturally low-carb, high-fat whole foods with no need for any flour or starchy binder to hold the muffins together. They bake up firm on their own thanks to the eggs, making this a grab-and-go breakfast with virtually no net carbs.
Ingredients
- 10 oz (280g) frozen chopped spinach, thawed
- 1 teaspoon onion powder
- 8 large eggs
- 1 cup (240ml) heavy cream
- 7 oz (200g) feta cheese, crumbled
- Salt and freshly ground black pepper, to taste
Instructions
Preheat the oven: Preheat oven to 350°F (175°C) and grease a standard 12-cup muffin tin.
Cook off the spinach liquid: Combine the thawed spinach and onion powder in a skillet over medium-high heat. Stir continuously until the spinach is heated through and all excess liquid has evaporated. Set aside to cool slightly.
Whisk the base: In a large bowl, whisk together the eggs and heavy cream until smooth.
Combine: Stir the feta and the cooked spinach mixture into the eggs. Season with salt and pepper.
Fill the tin: Ladle the mixture evenly into the prepared muffin cups, filling each about three-quarters full.
Bake: Bake for 20–25 minutes, until the muffins are completely set and lightly golden on top.
Cool and serve: Let cool for 5 minutes in the tin before running a knife around the edges to release.
Nutritional Info (per serving, approximate)
| Calories | Fat | Protein | Net Carbs |
|---|---|---|---|
| ~140 kcal | 11g | 8g | 1g |
Tips
- Press the thawed spinach in a fine-mesh strainer before cooking to remove even more water — drier spinach means firmer muffins.
- Silicone muffin cups make unmolding these effortless; if using a metal tin, grease it generously.
- These keep well refrigerated in an airtight container for up to 5 days and taste great cold or reheated.
