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Keto Spinach and Egg Muffin

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Don’t settle for the same old thing for breakfast when you’ve got these delicious Keto Spinach and Egg Muffins! They take very few ingredients and are extremely quick to toss together. Perfect for even the busiest of mornings and easily personalized.

With a recipe like my Keto Egg Muffins, breakfast just got a whole lot more exciting. They are so easy to make and can become anything you want them to be! This recipe is designed with the individual in mind. You can add any of your favorite breakfast ingredients to these to really make them yours. 

You can even use them to turn breakfast into a brunch with your friends and family. Prepare some Keto Strawberry Lemonade and some Creamy Keto Blueberry Milkshakes to pair with everyone's personalized muffin! This has really become one of my go to recipes for breakfast. They work especially well when you make them ahead for the kids’ breakfast before school. Whatever your reason for making these, you won’t regret it!

How to Make Keto Egg Muffins

  1. Make the egg mixture - Beat your eggs, salt, and pepper in a mixing bowl. Add the cream and whip them together. Then add your onions for a final mix.
  2. Fill the muffin tin - Fill your muffin tins three quarters of the way full and top each cup with a leaf or two of spinach.
  3. Bake - Place your muffins in the oven at 325 degrees for fifteen minutes. Set on the stove to let them cool. Enjoy your Keto Egg Muffins!
Yield: 15

Keto Spinach Egg Muffin

Keto Spinach Egg Muffin

Indulge in a delicious, low-carb breakfast option with our Keto Spinach and Egg Muffins. Perfect for busy mornings, these muffins are packed with spinach and eggs for a nutritious and tasty start to your day.

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 5 minutes


  • 7 Eggs
  • 1 Cup Heavy Cream
  • ¼ Yellow Onion, diced
  • 2 Teaspoons Salt
  • 2 Teaspoons Pepper
  • 1 Cup Baby Spinach


  1. Preheat the oven to 325 degrees and spray a normal sized muffin pan with nonstick spray.
  2. In a large bowl, beat the eggs, salt, and pepper together.
  3. Add in the heavy cream and whip the mixture again.
  4. Add the onions and give a quick stir.
  5. Pour the mixture into the muffin tin, filling each cavity about ¾ of the way full.
  6. Take 2-3 spinach leaves and lightly press them into the egg mixture.
  7. Bake for 15 minutes then remove and let sit on the stove for a few minutes before serving.

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Tips and Variations

  • Storage - Store in a sealed container in the fridge for up to 3 days. Store in the freezer, in a sealed container, for up to a month. Do not leave these out overnight as they contain dairy and can easily spoil.
  • Reheating - Reheat in the microwave or oven. 
  • Add other ingredients - You don’t have to use the fillers I used in this keto egg muffins recipe. Want mushrooms and green onion instead? How about bacon and mozzarella cheese? What about egg muffins with sausage? Go for it! As long as you keep the base recipe the same, you’re good to go on the fillers you want to add as long as they’re keto-friendly. 
  • Make them mini - If you want to use a mini muffin pan instead, you definitely can! This is a great option when it comes to serving these to kids. 
  • Add cheese - The best way to add even more flavor to these egg muffins is by adding cheese. I like to add some to the egg mixture before cooking and then more to the top after pouring the mixture in the tins.
  • Add more spices - Another great way to add flavor is adding more spices! You can go for the garlic powder, some fresh garlic, cayenne, paprika, etc.

Common Questions About Keto Egg Muffins

How Do You Keep Egg Muffins From Getting Soggy?

The ingredients you use have a lot of water. Making sure your cream is properly whipped with your mixture helps water to cook out of the muffins faster. If you are still having trouble, you can saute your onions prior to mixing to help remove even more water. It’s also important to not store them when they’re still hot. If you put them in a sealed container, condensation will build up and cause your egg muffins to get soggy. Nobody wants a soggy breakfast! 

Why Do My Egg Muffins Deflate?

The fluffiness of the muffins comes from the eggs and the cream. Keeping the eggs fluffy and light comes from the premix. Make sure everything is very well beaten and the cream really starts to thicken up! Also, if you skip the cream altogether, your eggs will definitely deflate. The dairy adds some of the fluffiness and sturdiness of the recipe. Since these don’t have a crust, they have to be beaten more than a quiche because they need that extra support. The air helps add the support.

If you enjoyed these Keto Egg Muffins or have questions, please let me know in the comment section below or even on social media!

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