Keto Egg Muffins with Spinach & Cheese — quick, make-ahead low-carb breakfast that’s perfect for busy mornings. Fluffy eggs, wilted spinach, and gooey cheese baked into portable muffin cups. Great for meal prep and kid-friendly too.
See the full recipe below ๐
I started making these egg muffins on busy mornings when I needed something quick, filling, and keto-friendly. They reheat perfectly and the family loves them — best part is you can change fillings every week.
๐งพ Ingredients (Makes 6 muffins)
- 6 large eggs
- 1 cup fresh spinach, roughly chopped
- 1/2 cup shredded cheddar or mozzarella
- 2 tbsp heavy cream (optional)
- 2 slices cooked bacon, chopped (optional)
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp garlic powder (optional)
- 1 tbsp chopped chives or parsley (garnish)
๐จ๐ณ Instructions — Step by Step
- Preheat: Heat oven to 180°C / 350°F. Grease a 6-cup muffin tin or use silicone liners.
- Whisk eggs: In a mixing bowl, whisk the eggs with heavy cream (if using), salt, pepper, and garlic powder until slightly frothy.
- Add fillings: Fold in chopped spinach, shredded cheese, and chopped bacon (if using).
- Fill cups: Pour the mixture evenly into the muffin cups — about 3/4 full each.
- Bake: Bake for 16–18 minutes until the centers are set and tops lightly golden.
- Cool & serve: Let cool 2–3 minutes, then run a knife around edges and remove. Garnish with chives and enjoy.
- Don’t overfill: Leave room for the muffins to puff without spilling.
- Wilt spinach first: If using a lot of spinach, sautรฉ briefly and squeeze out excess moisture to avoid soggy muffins.
- Make-ahead: Store cooled muffins in the fridge up to 4 days or freeze for up to 1 month.
- Reheat: Microwave 30–45 seconds or warm in oven at 160°C / 325°F for 8–10 minutes.
๐ Nutrition Info (per muffin)
- Calories: ~140 kcal
- Fat: ~11 g
- Protein: ~9 g
- Net Carbs: ~1 g
*Nutrition is estimated. Calculate using your own ingredients for accuracy.*
๐ฅ Why this recipe works for keto
These egg muffins are high in healthy fats and protein while keeping carbs minimal. They’re portable, filling, and easily customizable — perfect for sticking to a low-carb or ketogenic routine without sacrificing flavor.
๐ Variations & Add-ins
- Veggie boost: Add diced bell peppers, mushrooms, or zucchini (sautรฉ first).
- Herby: Stir in fresh dill, basil, or oregano.
- Meaty: Use cooked sausage crumbles or leftover ham instead of bacon.
- Dairy-free: Omit cheese and use a dairy-free cheese alternative if needed.
๐ง Storage Tips
Store cooled muffins in an airtight container in the refrigerator for up to 4 days. Freeze in a single layer on a tray, then transfer to a freezer bag for up to 1 month. Thaw overnight in the fridge before reheating.
I pack these for quick breakfasts or weekend hikes. They’re easy to tweak with whatever’s in the fridge — and they always disappear fast.
- ๐ง Email: 99ketocrave@gmail.com
- ๐ธ Instagram: @99ketocrave
- ๐ Pinterest: Keto Crave Pins