Save to Pins Savory, protein-packed egg muffins with spinach and feta cheese are the perfect solution for a clean, low-carb breakfast or meal prep option. This easy, international recipe takes only 30 minutes in total, offering a nutritious start to your day that fits seamlessly into a keto, gluten-free, or vegetarian lifestyle.
Save to Pins These fluffy egg muffins are filled with tangy feta and fresh spinach, creating a satisfying and savory flavor profile. With each serving containing 110 calories and 7g of protein, they are a guilt-free way to stay fueled and focused throughout your morning.
Ingredients
- 1 cup fresh spinach, chopped
- 1/4 cup red bell pepper, finely diced (optional)
- 1/2 cup feta cheese, crumbled
- 1/4 cup shredded cheddar cheese (optional, for extra flavor)
- 6 large eggs
- 2 tbsp heavy cream
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1/4 tsp garlic powder
- 1 tbsp olive oil (for greasing muffin tin)
Instructions
- Step 1
- Preheat the oven to 350°F (175°C). Lightly grease a 6-cup muffin tin with olive oil or nonstick spray.
- Step 2
- In a skillet over medium heat, sauté spinach (and bell pepper, if using) for 1–2 minutes until wilted. Remove from heat and let cool slightly.
- Step 3
- In a large bowl, whisk the eggs, heavy cream, sea salt, black pepper, and garlic powder until smooth.
- Step 4
- Fold in the sautéed spinach, crumbled feta, and cheddar cheese (if using).
- Step 5
- Evenly pour the egg mixture into the prepared muffin tin cups, filling each about 3/4 full.
- Step 6
- Bake for 18–20 minutes, or until the muffins are set and lightly golden on top.
- Step 7
- Let cool for 5 minutes before removing from the tin. Serve warm, or cool completely for meal prep.
Zusatztipps für die Zubereitung
To ensure the best results, use a 6-cup muffin tin and a whisk to get the eggs perfectly smooth. Sautéing the spinach first in a skillet is a crucial step to prevent excess moisture from making the muffins soggy. Be sure to let the muffins cool for at least 5 minutes before attempting to remove them from the tin.
Varianten und Anpassungen
For extra flavor, consider folding in fresh herbs like dill or parsley. You can also substitute the feta with goat cheese, or use a dairy-free alternative for those with lactose intolerance. If you like a bit of crunch, the finely diced red bell pepper is a great optional addition.
Serviervorschläge
Serve these muffins warm immediately after baking, or store them for later. They are excellent for meal prep; simply cool them completely before placing them in an airtight container. They pair beautifully with a fresh side salad or can be enjoyed on their own as a quick protein snack.
Save to Pins Enjoy these 6 savory muffins as a delicious, high-fat, and low-carb keto meal. With 8g of fat and 7g of protein per muffin, they are a nutritious choice that fits perfectly into any clean eating routine.
Frequently Asked Questions
- → Can I use fresh herbs in these muffins?
Yes, adding fresh herbs like dill or parsley can enhance the flavor and freshness of the muffins.
- → How do I store and reheat these egg muffins?
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently in a microwave or oven before serving.
- → Can I substitute feta cheese with another type of cheese?
Goat cheese is a great alternative to feta, and dairy-free options can be used to accommodate lactose intolerance.
- → Is it necessary to sauté the spinach before mixing?
Sautéing spinach softens it and reduces moisture, improving texture and preventing sogginess in the finished muffins.
- → Can bell pepper be omitted or substituted?
Yes, bell pepper is optional and can be excluded or replaced with another vegetable for added flavor and color.