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Quick low-carb egg muffins with spinach and feta served on a plate, topped with herbs and red pepper flakes.

Quick Low-Carb Egg Muffins with Spinach and Feta

Quick Low-Carb Egg Muffins with Spinach and Feta are savory, protein-rich egg muffins that are fluffy, satisfying, and perfect for busy mornings. They combine eggs, spinach, and feta into an easy baked breakfast that is portable, meal-prep friendly, and naturally low in carbohydrates.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 6
Cuisine: American
Calories: 110
Ingredients Method Notes

Ingredients
  

  • 8 eggs
  • 2 cups fresh spinach
  • ½ cup feta cheese, crumbled
  • 1 tablespoon olive oil or butter
  • ½ onion, finely chopped
  • 1 clove garlic, minced
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon red pepper flakes
  • 1 tablespoon fresh herbs, chopped

Method
 

  1. Preheat the oven to 180°C (350°F) and lightly grease a muffin tin.
  2. Heat olive oil in a pan over medium heat and sauté the onion until soft.
  3. Add garlic and cook briefly until fragrant.
  4. Add spinach and cook just until wilted, then remove from heat and let cool slightly.
  5. Crack the eggs into a bowl and whisk until fully combined and slightly frothy.
  6. Season the eggs with salt, black pepper, and red pepper flakes if using.
  7. Fold the cooled spinach mixture into the eggs, then gently mix in the feta cheese.
  8. Divide the mixture evenly among the muffin cups, filling each about three-quarters full.
  9. Bake for 18–22 minutes, until the centers are set and the tops are lightly puffed.
  10. Allow to cool slightly before removing from the muffin tin and serving.

Notes

  • Sautéing spinach first removes excess moisture and prevents soggy muffins.
  • Muffins can be stored in the refrigerator for up to five days or frozen for up to two months.
  • Serve alone, with avocado, or alongside fresh fruit for a complete breakfast.