# Low-Carb Spinach and Cheese Egg Muffins, 2g Net Carbs > Baked eggs with feta, spinach and cream, about 2g net carbs per muffin. Six make-ahead low-carb breakfast muffins, ready straight from the fridge all week. Source: https://www.lowcarbdiet.solutions/low-carb-spinach-and-cheese-egg-muffins/ [Recipes › Breakfast](https://www.lowcarbdiet.solutions/keto-and-low-carb-recipes/) Baked · Ready in 30 minutes ## Low-Carb Spinach *and Cheese Egg Muffins* Whisked eggs, feta and sautéed spinach baked in a muffin tin, about 2g net carbs each and ready to grab straight from the fridge all week. ![Ania](https://www.lowcarbdiet.solutions/ania-founder.jpg) **Recipe by Ania**Published April 2026 · 6 servings [Jump to recipe ↓](#recipe-card) ![Low-carb spinach and cheese egg muffins in a muffin tin, golden baked tops flecked with spinach and feta](https://www.lowcarbdiet.solutions/images/articles/recipes/low-carb-spinach-and-cheese-egg-muffins.webp) Low carb · Gluten free Why it works ## Eggs and cheese carry the meal, not bread. A standard breakfast muffin gets its structure from flour. This one gets it from eggs and feta baked together in a muffin tin, so there's no wheat carrying carbs into the mix. Eggs supply a steady dose of protein and fat, which is generally associated with feeling fuller for longer than a carb-heavy breakfast delivers. Spinach adds volume, color and a few nutrients without contributing much to the carb count. Because everything bakes and cools in one tin, it's something to portion out and reheat through the week rather than a dish you make fresh each morning. Printable recipe ## Low-Carb Spinach and Cheese Egg Muffins Baked eggs with feta and spinach, no crust or crumb to build around. ![Low-carb spinach and cheese egg muffins cooling on a wire rack after baking](https://www.lowcarbdiet.solutions/images/articles/recipes/low-carb-spinach-and-cheese-egg-muffins.webp) Prep **10 min** Cook **20 min** Total **30 min** Serves **6** Scale ### Ingredients - 6 large eggs - Fresh spinach, sautéed 1–2 minutes and cooled (or frozen, thawed and squeezed dry) - 1 cup feta cheese, crumbled - ¼ cup heavy cream, optional - 2 tbsp olive oil, or melted butter - ½ tsp salt, adjust to taste - ¼ tsp black pepper - ½ tsp garlic powder, optional ### Instructions 1. 1 Preheat the oven to 180°C (350°F). 2. 2 Lightly grease a 12-cup muffin tin with olive oil or butter. 3. 3 If using fresh spinach, sauté it in a pan for 1–2 minutes until just wilted, then set it aside to cool. 4. 4 Crack the eggs into a mixing bowl and whisk until smooth. 5. 5 Add the cream, if using, and whisk it in. 6. 6 Stir in the spinach, feta, olive oil, salt, pepper and garlic powder. 7. 7 Divide the mixture evenly among the muffin cups. 8. 8 Bake for 18–20 minutes, until set and lightly golden on top. 9. 9 Let the muffins cool in the tin for a few minutes before removing. ### Nutrition per muffin **214** calories **10 g** protein **18 g** fat **1.95 g** net carbs Net carbs here means total carbohydrate (2g) minus fiber (0.05g), which comes to about 1.95g a muffin. There's almost no fiber in this recipe since it's built from eggs, cheese and cream rather than any real volume of vegetables. Also per muffin: 8g saturated fat, 553mg sodium and 219mg cholesterol. Nutrition is calculated from the ingredients and serving size above and will vary with brands, exact cheese-to-egg ratio and cup size. Treat it as close, not exact. Notes and substitutions **Storage.** Keep leftovers in an airtight container in the fridge for up to 3 days. **Reheating.** Warm gently in the microwave or a low oven so the texture stays soft rather than turning rubbery. **Freezing.** Freeze in individual portions once fully cooled, then thaw overnight in the fridge before reheating. **Fresh vs. frozen spinach.** Fresh spinach needs a quick sauté first so it doesn't release water into the eggs as they bake. If using frozen, thaw it and squeeze out as much liquid as you can before stirring it in. **Cheese swaps.** Cheddar or mozzarella both work in place of feta for a milder flavor. The texture changes slightly, but the bake time doesn't. Common questions ### Can I make these egg muffins ahead of time? Yes, that's the point of them. Bake a batch, let them cool, and keep them in an airtight container in the fridge for up to 3 days so breakfast is already done for the next few mornings. ### Can I freeze spinach and cheese egg muffins? Yes. Freeze them in individual portions once fully cooled, then thaw overnight in the fridge before reheating. Freezing in single portions makes it easy to grab just what you need. ### Why did my spinach make the muffins watery? Raw spinach releases water as it heats, and that water has nowhere to go once it's sealed inside baked egg. A quick sauté first drives most of that moisture off before it goes into the mixture, which is why the recipe calls for wilting and cooling the spinach rather than adding it raw. ![Ania, founder of Low-Carb Diet Solutions](https://www.lowcarbdiet.solutions/ania-founder.jpg) About Ania ## Real food. Fewer complications. I share practical low-carb meals and clear guidance for people who want more stability without turning food into another full-time job. [Read my story →](https://www.lowcarbdiet.solutions/about-low-carb-diet-solutions/) Keep cooking ## More low-carb breakfasts. 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