Spinach & Feta Keto Egg Cups – Easy, Tasty, and Perfect for Meal Prep

These Spinach & Feta Keto Egg Cups are the kind of breakfast you’ll look forward to, even on busy mornings. They’re savory, protein-packed, and come together with just a handful of ingredients. You can bake a batch on Sunday and have a quick, healthy option ready all week.

They’re also portable, mess-free, and reheat beautifully. If you’re following keto or just want a low-carb breakfast that actually satisfies, these little cups deliver.

What Makes This Recipe So Good

• Simple ingredients, big flavor: Eggs, spinach, feta, and a touch of cream create a rich, savory bite with minimal effort.
• Perfect for meal prep: Bake once, enjoy all week. They store and reheat like a dream.
• Low-carb and keto-friendly: Each cup is naturally low in carbs while packing in protein and healthy fats.
• Customizable: Swap in different greens, add herbs, or toss in a few extras to keep things interesting.
• Great texture: Fluffy eggs, tender spinach, and creamy feta give a satisfying, balanced bite.

What You’ll Need

• 10 large eggs
• 1/4 cup heavy cream (for extra richness; can substitute unsweetened almond milk)
• 2 cups fresh spinach, chopped (or 1 cup frozen spinach, thawed and well-squeezed)
• 3/4 cup feta cheese, crumbled
• 1/4 cup grated Parmesan (optional, for a savory boost)
• 2 tablespoons olive oil or butter
• 1 small onion or 2 shallots, finely diced (optional but delicious)
• 1–2 cloves garlic, minced
• 1/2 teaspoon sea salt, plus more to taste
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional, for heat)
• Nonstick cooking spray or extra oil for the muffin tin

Instructions

1. Preheat and prep: Preheat your oven to 350°F (175°C).

   Lightly grease a 12-cup muffin tin with cooking spray or oil. This helps the egg cups release cleanly.

2. Sauté the aromatics: Warm the olive oil or butter in a skillet over medium heat. Add onion and a pinch of salt.

   Cook 3–4 minutes until translucent. Stir in garlic and cook 30 seconds, just until fragrant.

3. Cook the spinach: Add chopped spinach to the skillet. Sauté 1–2 minutes until wilted.

   If using frozen spinach, make sure it’s thawed and squeezed dry, then just warm it through. Remove from heat and let it cool slightly.

4. Whisk the eggs: In a large bowl, whisk eggs, heavy cream, salt, pepper, and red pepper flakes until smooth and slightly frothy. This traps air and makes the cups fluffy.
5. Add the cheeses and spinach: Fold in the crumbled feta, Parmesan (if using), and the spinach mixture.

   Stir gently to distribute everything evenly.

6. Fill the muffin tin: Divide the mixture among the 12 cups, filling each about three-quarters full. Give the pan a little wiggle so the toppings settle.
7. Bake: Bake for 16–20 minutes, until the centers are set and the tops are just starting to turn golden. A toothpick should come out mostly clean.
8. Cool and release: Let the egg cups cool in the pan for 5 minutes.

   Run a thin knife around the edges and lift them out gently.

9. Serve or store: Enjoy warm, or let them cool completely for meal prep. They reheat quickly in the microwave or toaster oven.

How to Store

• Refrigerator: Store in an airtight container for up to 4 days. Place a paper towel in the container to capture excess moisture.
• Freezer: Freeze on a sheet pan until solid, then move to a freezer bag.

  Keep up to 2 months. Label with the date.

• Reheat: Microwave 30–45 seconds from the fridge or 60–90 seconds from frozen. For best texture, thaw overnight and reheat in a 300°F (150°C) oven for 8–10 minutes.

Health Benefits

• Low-carb and keto-friendly: These egg cups are naturally low in carbohydrates, helping you stay within your daily macro goals.
• Protein-rich: Eggs provide high-quality protein to keep you full and support muscle maintenance.
• Healthy fats: Egg yolks, olive oil, and feta contribute fats that help with satiety and flavor, key for keto success.
• Micronutrient boost: Spinach adds iron, folate, vitamin K, and antioxidants.

  Feta contributes calcium for bone health.

• Portion control: Individual cups make it easy to track intake without measuring every time.

Pitfalls to Watch Out For

• Watery spinach: If your spinach is wet, the cups can turn soggy. Squeeze frozen spinach very dry and sauté fresh spinach briefly to cook off moisture.
• Sticking to the pan: Use a well-greased nonstick muffin tin or silicone liners. Don’t skip the spray, even with nonstick.
• Overbaking: Overcooked eggs turn rubbery.

  Pull them when the centers are just set; they’ll finish with carryover heat.

• Too salty: Feta is naturally salty. Taste your spinach mixture and go light on added salt in the eggs.
• Uneven distribution: Stir the batter before pouring and again halfway through filling the cups so every bite gets spinach and cheese.

Alternatives

• Cheese swaps: Try goat cheese for tangy creaminess, cheddar for a classic vibe, or mozzarella for extra melty texture.
• Veggie variations: Use chopped kale, Swiss chard, or broccoli rice. Sauté to remove moisture before adding.
• Add protein: Crumbled cooked bacon, breakfast sausage, diced ham, or shredded rotisserie chicken work well.
• Dairy-free: Skip feta and Parmesan, use coconut cream or unsweetened almond milk, and add nutritional yeast for a cheesy note.
• Herbs and spices: Dill, parsley, or chives pair beautifully with feta.

  A pinch of smoked paprika or nutmeg adds warmth.

• Single-pan bake: Pour the mixture into a greased 8×8-inch dish and bake 25–30 minutes for a simple crustless quiche.

FAQ

Are these egg cups strictly keto?

Yes. They’re naturally low in carbs and higher in fat and protein. As always, check labels on feta and cream to avoid hidden carbs or fillers.

Can I use egg whites only?

You can, but the texture will be firmer and less rich.

If you go that route, add a little extra cream or a splash of olive oil to keep them tender.

Do I have to cook the spinach first?

It’s best to. Sautéing or squeezing out frozen spinach removes excess moisture, which helps the cups set properly and prevents sogginess.

How many cups make a serving?

It depends on your appetite and macros. For most people, 2 egg cups feel like a solid breakfast, especially with a side of avocado.

Can I make these without a muffin tin?

Yes.

Use a greased baking dish and bake as a crustless quiche. Slice into squares once set.

Why did my egg cups collapse?

Eggs puff in the oven and settle as they cool. That’s normal.

If they sink dramatically, they may have been underbaked; add 1–2 more minutes next time.

What’s the best way to prevent sticking?

Use a high-quality nonstick muffin tin, coat it generously, and let the cups cool 5 minutes before removing. Silicone muffin cups are nearly foolproof.

Can I prep the mixture the night before?

Yes. Store the whisked egg mixture and cooked spinach separately.

Combine in the morning, add feta, and bake for the best texture.

Wrapping Up

Spinach & Feta Keto Egg Cups are an easy win for busy mornings, meal prep, and anyone who wants a satisfying low-carb breakfast. They’re simple, flexible, and loaded with flavor, with a creamy feta bite in every cup. Make a batch, stash them in the fridge or freezer, and breakfast is solved for days.

Keep the base recipe handy, then tweak the add-ins to match your mood. Simple, dependable, and delicious—exactly what breakfast should be.