Keto Spinach Feta Eggs (Printable)

Savory egg cups with spinach and feta for a wholesome low-carb meal or breakfast option.

# Ingredient List:

→ Vegetables

01 - 1 cup fresh spinach, chopped
02 - 1/4 cup red bell pepper, finely diced (optional)

→ Dairy

03 - 1/2 cup feta cheese, crumbled
04 - 1/4 cup shredded cheddar cheese (optional)
05 - 2 tablespoons heavy cream

→ Eggs

06 - 6 large eggs

→ Seasonings and Oil

07 - 1/2 teaspoon sea salt
08 - 1/4 teaspoon black pepper
09 - 1/4 teaspoon garlic powder
10 - 1 tablespoon olive oil for greasing

# Steps:

01 - Preheat oven to 350°F. Lightly grease a 6-cup muffin tin with olive oil or nonstick spray.
02 - Heat a skillet over medium heat and sauté chopped spinach and bell pepper if using for 1 to 2 minutes until wilted. Remove from heat and allow to cool slightly.
03 - In a large mixing bowl, whisk together eggs, heavy cream, sea salt, black pepper, and garlic powder until smooth and well combined.
04 - Fold the sautéed spinach mixture, crumbled feta cheese, and cheddar cheese if using into the egg mixture.
05 - Evenly distribute the egg mixture into prepared muffin tin cups, filling each approximately three-quarters full.
06 - Bake for 18 to 20 minutes until muffins are set and lightly golden on top.
07 - Allow muffins to cool for 5 minutes before removing from tin. Serve warm or cool completely for meal preparation.

# Expert Advice:

01 -
  • You make them once and eat all week without boring yourself, which is basically magic.
  • They taste rich and satisfying enough to feel indulgent while keeping you steady and focused all morning.
  • No complicated techniques—just whisking, folding, and letting the oven do the real work.
02 -
  • If you overfill the cups past three-quarters, the mixture will bubble over and bake onto your oven floor—learned that the hard way and it was not pleasant to scrape off.
  • Don't skip the 5-minute cooldown in the tin; rushing to pop them out while they're still soft means they might fall apart and you'll feel defeated.
03 -
  • Room-temperature eggs whisk in smoother and blend with the cream more evenly, creating a tender crumb rather than a dense one.
  • Don't skip the sauté step for spinach and peppers; it removes excess moisture that would otherwise make the muffins watery and disappointing.
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