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low-carb spinach and cheese egg muffins on plate freshly baked golden tops

Low-Carb Spinach & Cheese Egg Muffins

Simple low-carb spinach and cheese egg muffins that are easy to prepare, rich in protein, and suitable for supporting stable blood pressure.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Breakfast
Servings 6 people
Calories 214 kcal

Equipment

  • 1 muffin tin (12-cup) standard size
  • 1 Mixing Bowl medium
  • 1 whisk or fork
  • 1 measuring cup for liquids
  • 1 measuring spoons for small amounts
  • 1 frying pan for spinach (optional)
  • 1 oven preheated to 180°C

Ingredients
  

  • 6 large eggs
  • 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
 

  • Preheat oven to 180°C.
  • Lightly grease a 12-cup muffin tin with olive oil or butter.
    greasing a 12 cup muffin tin with olive oil using paper towel on kitchen countertop
  • If using fresh spinach, lightly sauté it in a pan for 1–2 minutes until wilted, then let it cool.
    fresh spinach lightly sautéing in pan beginning to wilt on stovetop
  • In a mixing bowl, crack the eggs and whisk until smooth.
  • Add milk or cream if using and mix well.
    milk being poured into whisked eggs in bowl creating smooth mixture
  • Stir in spinach, feta cheese, olive oil, salt, pepper, and garlic powder.
  • Divide the mixture evenly into the muffin cups.
  • Bake for 18–20 minutes until set and lightly golden on top.
    baked spinach and cheese egg muffins in oven lightly golden and set in muffin tin
  • Remove from oven and let cool for a few minutes before removing from the tin.
    six spinach and cheese egg muffins cooling on wire rack freshly baked

Notes

  • Store leftovers in an airtight container in the fridge for up to 3 days.
  • Reheat gently in the microwave or oven to keep texture soft.
  • freeze in portions and thaw overnight in the fridge before reheating.

Nutrition

Serving: 1servingCalories: 214kcalCarbohydrates: 2gProtein: 10gFat: 18gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gTrans Fat: 0.02gCholesterol: 219mgSodium: 553mgPotassium: 98mgFiber: 0.05gSugar: 0.5gVitamin A: 522IUVitamin C: 0.1mgCalcium: 159mgIron: 1mg
Keyword blood pressure friendly breakfast, cheese egg muffins, easy low-carb breakfast, low-carb egg muffins, low-carb spinach and cheese muffins, spinach egg muffins
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