Easy Keto Spinach Feta Breakfast Muffins

These easy keto spinach feta breakfast muffins are made with almond flour, eggs, spinach, and feta cheese for a savory, grab-and-go meal that keeps carbs low and satisfaction high. Tender, fluffy, and moist, they are filled with earthy spinach, salty-tangy feta, and buttery almond flour, all balanced with simple seasonings like garlic, onion, and black pepper. Bake a batch once and enjoy them all week for breakfast, snacks, or quick lunches, or bring them to brunch and potlucks for a crowd-pleasing keto option.

Course Breakfast, Brunch, Lunch, Snack

Cuisine American, Keto, Low Carb, Mediterranean

Keyword almond flour egg muffins, grab and go breakfast, keto breakfast muffins, low carb meal prep, spinach feta muffins

Prep Time 15

Cook Time 20

Total Time 35

Servings muffins

Calories 210kcal

Equipment

Mixing bowl
Whisk
Spatula
Muffin Tin
paper liners or silicone liners
measuring cups and spoons
Oven

Ingredients

For the muffin base

2 cups blanched almond flour finely ground
2 teaspoons baking powder aluminum-free if possible
1/2 teaspoon sea salt
1/4 teaspoon ground black pepper
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon dried Italian seasoning or dried oregano
6 large eggs room temperature if possible
1/2 cup heavy cream or full-fat coconut milk for dairy-free
1/4 cup unsalted butter melted and slightly cooled; or use avocado oil
1/4 cup grated Parmesan cheese adds extra savory flavor

Spinach and feta

1 cup chopped spinach tightly packed; use thawed frozen spinach that is very well squeezed dry, or finely chopped fresh spinach
3/4 cup crumbled feta cheese
2 tablespoons chopped fresh parsley optional, for freshness

For the pan

1 tablespoon butter or avocado oil for greasing the muffin tin if not using liners

Instructions

Preheat the oven to 350°F and line a standard 12-cup muffin tin with paper or silicone liners, or generously grease each cup with butter or avocado oil.
If using frozen spinach, thaw it completely and squeeze it very firmly in a clean kitchen towel until almost all liquid is removed, then measure out the tightly packed cup; if using fresh spinach, finely chop it and pat dry.
Add the almond flour, baking powder, sea salt, black pepper, garlic powder, onion powder, and Italian seasoning to a large mixing bowl and whisk until the dry ingredients are evenly combined and no lumps remain.
In a separate medium bowl, whisk the eggs until smooth, then whisk in the heavy cream and melted butter until the mixture is fully blended and slightly frothy.
Pour the wet egg mixture into the bowl with the dry ingredients and stir with a spatula until a thick, smooth batter forms with no dry almond flour pockets.
Fold in the grated Parmesan, chopped spinach, crumbled feta, and fresh parsley until the spinach and cheese are distributed evenly throughout the batter without overmixing.
Divide the batter evenly among the prepared muffin cups, filling each cup almost to the top and smoothing the tops gently with the back of a spoon if needed.
Bake the muffins on the center rack for 18 to 22 minutes, or until the tops are set, lightly golden at the edges, and a toothpick inserted in the center of a muffin comes out clean or with just a few moist crumbs.
Remove the muffin tin from the oven and let the muffins cool in the pan for about 5 minutes to firm up, then transfer them to a wire rack to cool until warm or room temperature before serving.
Serve the spinach feta muffins warm on their own or with avocado slices, and once fully cooled store leftovers in an airtight container in the refrigerator for up to 5 days or freeze for longer storage.

Notes

To keep these muffins from becoming soggy, always squeeze frozen spinach very well and avoid adding any extra liquid to the batter. For meal prep, cool the muffins completely before refrigerating or freezing so condensation does not make them wet. Reheat chilled muffins in the microwave for about 20 to 30 seconds or in a 300°F oven for 5 to 8 minutes until warmed through and slightly crisp at the edges. You can swap the feta for goat cheese or shredded cheddar while keeping the recipe keto friendly, and you can add a pinch of crushed red pepper flakes if you like a gentle kick of heat.

Nutrition