Easy keto egg muffins

Easy keto egg muffins

Looking for an easy high-protein breakfast? Look no further, these egg muffins, also known as breakfast muffins or keto egg cups, with spinach and cheese are very easy to make. They are packed with protein, healthy fats, and fibre, and are low in carbs. A perfect breakfast for a good start with stable blood sugar levels.


Here’s what you need for 12 small or 9 larger muffins:

  • 10 large eggs
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried basil
  • 2 cups chopped spinach
  • 2 chopped spring onions
  • 1 1/2 cups grated Parmesan cheese
  • Salt and pepper
  • Optional: (sundried) tomatoes


Preheat oven to 400 F. In a large mixing bowl, crack in eggs and whisk together with salt, black pepper, garlic powder and basil until combined. Stir in spinach and cheese. Grease the muffin tin if you are not using a silicone variant. Divide evenly into muffin cups filling each about 2/3 full. Bake in preheated oven for 12-15 minutes, or until set.