These keto egg muffins are the kind of breakfast you make once and enjoy all week. A simple mixture of eggs, fresh spinach, and sharp cheddar gets portioned into a muffin tin and baked until golden and puffy. Each muffin comes in at just 2g net carbs, making them an effortless way to stay on track with your vegetarian keto goals. They reheat beautifully from the fridge or freezer, so you can grab two on a busy morning and be out the door in minutes. The recipe makes 12 muffins (2 per serving), and you can easily swap in whatever vegetables and cheese you have on hand. Think of this as a template — once you nail the base ratio, the variations are endless.

Why This Works on Keto

Eggs are one of the most keto-friendly foods around — high in fat, packed with protein, and virtually zero carbs. Paired with nutrient-dense spinach and full-fat cheddar, these muffins deliver a satisfying macro profile without any flour, breadcrumbs, or fillers. The high protein content (14g per serving) helps keep you full through the morning, while the fat from eggs and cheese provides steady energy without spiking blood sugar.

Ingredients

  • 8 large eggs
  • 100g fresh baby spinach, roughly chopped
  • 80g sharp cheddar cheese, shredded
  • 60ml heavy cream
  • 30g red bell pepper, finely diced
  • 2 green onions, thinly sliced
  • 1 tbsp butter (for greasing)
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • Pinch of nutmeg

Instructions

  1. Preheat your oven to 180°C (350°F). Grease a 12-cup muffin tin generously with butter, making sure to coat the sides well.
  2. In a large bowl, whisk together the eggs, heavy cream, garlic powder, salt, pepper, and nutmeg until well combined and slightly frothy.
  3. Wilt the chopped spinach in a dry skillet over medium heat for about 1 minute, just until it softens. Let it cool slightly, then squeeze out any excess moisture with a clean towel.
  4. Fold the wilted spinach, shredded cheddar, diced bell pepper, and green onions into the egg mixture.
  5. Divide the mixture evenly among the 12 muffin cups, filling each about three-quarters full.
  6. Bake for 18-20 minutes, until the muffins are puffed up and set in the center. A toothpick inserted in the middle should come out clean.
  7. Let them cool in the tin for 5 minutes before running a knife around the edges and popping them out.

Tips & Variations

These muffins keep in the fridge for up to 5 days and freeze well for up to 3 months. To freeze, let them cool completely, then arrange in a single layer on a baking sheet and freeze until solid before transferring to a freezer bag. Reheat from frozen in the microwave for 60-90 seconds. For variety, try swapping cheddar for gouda or pepper jack, or replace the spinach with chopped sun-dried tomatoes, mushrooms, or roasted broccoli.

Can I make these in a silicone muffin mold?
Yes, silicone molds work great and make removal even easier. You can skip the greasing step entirely. Just place the silicone mold on a baking sheet for stability.
How do I prevent the muffins from deflating?
Some deflation after baking is normal — that puffiness comes from steam. Don't overfill the cups and avoid opening the oven door during baking. They'll settle slightly but still taste fantastic.
Can I use frozen spinach instead of fresh?
Absolutely. Use about 75g of frozen spinach, thawed and squeezed very dry. Excess moisture is the enemy here, so really wring it out well before adding it to the egg mixture.