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Spinach-Feta Muffins

Spinach-Feta Muffins

  • Author: Jesslyn Lim
  • Prep Time: 15 min
  • Cook Time: 20 min
  • Total Time: 35 mins
  • Diet: Low Calorie


Looking for a healthy and satisfying breakfast packed full of veggies? Keto mini muffins fit the bill.  This spinach-Feta muffin is so easy you’ll want to include in your weekly meal prep routine on a regular basis.

If you are keto, enjoy this recipe as-is!  It makes a delicious brunch or breakfast! 

This spinach and feta baked egg muffins are easy to customize to include chorizo, smoked salmon, sausage, asparagus, bacon, or ham and cheese… the sky’s the limit! If you want, make them ahead of time and store in the freezer for low carb snacks or lunches on-the-go.

This is a great recipe to make with kids. They can grease the muffin pan, spoon veggies into each cavity, and sprinkle feta cheese over the top. Kids can also crack and beat the eggs and even pour the egg mixture with a little help (depending on their age and skill level).



Spinach-Feta Muffins

  • 2 tablespoons grass-fed butter or other cooking fat, such as avocado oil for dairy-free 

  • 1/2 to 1 cup yellow onion diced

  • 1/4 sweet red pepper

  • 1/4 sweet orange pepper

  • 1/4 sweet yellow pepper

  • 1 cups spinach

  • 1/3 cup basil roughly chopped

  • 1/3 to 1/2 cup feta cheese omit for dairy-free 

  • 8 eggs

  • 1/2 + 1/8 cup almond milk

  • Himalayan sea salt to taste

  • pepper to taste



  1. Preheat oven to 350 degrees.

  2. Melt butter in a skillet over medium heat.

  3. Sauté onions and peppers until softened, about 5 minutes.

  4. Add spinach and basil. Stir to combine. Cook until wilted, about 2 to 3 minutes.

  5. Remove from heat and set aside.

  6. Grease muffin tray generously with butter

  7. Divide cooked vegetables evenly between the muffin cups.

  8. Sprinkle each muffin cup with 1 to 2 teaspoons of feta cheese.

  9. In a large measuring cup or small bowl, whisk together eggs and milk.

    Spinach-feta muffins

  10. Season to taste with salt and pepper.

  11. Pour egg mixture over vegetables evenly.
  12. Bake in preheated oven for 15 to 20 minutes until eggs are firm and tops of frittatas are slightly puffed.

  13. Remove from oven. Serve immediately or allow to cool, then refrigerate for a maximum of 3 to 4 days.

  14. Serve with a side salad, fruit, and/or bacon.


I’ve included vegetables and feta cheese in these keto mini frittatas, but you could easily add sausage, ham, or bacon if desired.


  • Category: Breakfast
  • Cuisine: Italian


  • Serving Size: 6 mini feta muffins
  • Calories: 72
  • Sugar: 0
  • Sodium: 110mg
  • Fat: 5g
  • Saturated Fat: 1g
  • Unsaturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 2g
  • Fiber: 3g
  • Protein: 7g
  • Cholesterol: 154mg

Keywords: Spinach-Feta Muffins

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