Stop Skipping Breakfast: Keto Egg Muffins with Spinach, Feta & Sun-Dried Tomatoes That Actually Taste Like a Win

You know what kills momentum? A sad, carb-heavy breakfast that crashes your energy by 10 a.m. These Keto Egg Muffins with Spinach, Feta & Sun-Dried Tomatoes don’t just fix that problem—they make breakfast feel like a cheat code.

They’re savory, portable, and ridiculously satisfying without the blood sugar rollercoaster. Make once, eat all week, and flex a little when your friends ask how you always seem so dialed in. Bonus: they look fancy, but they’re as easy as hitting “start” on your coffee machine.

Why This Recipe Works

High protein, low carb, big flavor. Eggs bring the protein, feta brings the tang, and sun-dried tomatoes add a punchy umami sweetness without loading you with carbs.

Spinach sneaks in greens with zero drama.

Meal-prep friendly. These muffins refrigerate and freeze like champs, reheat in seconds, and taste just as good on Friday as they did on Monday.

Balanced fats that satisfy. Olive oil from the sun-dried tomatoes and creamy feta keep you full, focused, and off the snack train. No midday crash, no carb cravings.

Fast and flexible. One bowl, one pan, and endless customization. Want heat?

Add chili flakes. Need dairy-free? Easy swap.

Your schedule will thank you.

Ingredients Breakdown

• 10 large eggs — The protein foundation and structure.
• 1 cup fresh spinach, chopped — Light greens that wilt perfectly and add nutrients without waterlogging.
• 1/2 cup crumbled feta — Salty, creamy, and deliciously low-carb.
• 1/3 cup sun-dried tomatoes, finely chopped — Use oil-packed for flavor; pat dry to avoid greasy muffins.
• 2 tablespoons heavy cream — Adds richness and a softer crumb (optional but recommended).
• 2 tablespoons olive oil — To sauté spinach and prep the pan; also boosts healthy fats.
• 1/4 teaspoon garlic powder — Subtle savoriness without overpowering.
• 1/4 teaspoon onion powder — Rounds out flavor like a quiet MVP.
• 1/2 teaspoon dried oregano — Mediterranean vibes that love feta and tomatoes.
• 1/2 teaspoon sea salt — Adjust to taste, especially if your feta is very salty.
• 1/4 teaspoon black pepper — Freshly ground, please and thank you.
• Nonstick spray or extra olive oil — For greasing the pan; don’t skimp.

Step-by-Step Instructions

1. Preheat and prep. Set your oven to 350°F (175°C). Grease a 12-cup muffin tin generously with nonstick spray or olive oil. Silicone liners work great if you’ve got them.
2. Sauté the spinach. Heat 1 tablespoon olive oil in a skillet over medium.

   Add the chopped spinach with a pinch of salt and cook for 1–2 minutes until just wilted. Remove from heat and cool slightly.

3. Beat the eggs. In a large bowl, whisk the eggs with heavy cream, garlic powder, onion powder, oregano, salt, and pepper until smooth and lightly frothy.
4. Fold in the goods. Stir in the wilted spinach, crumbled feta, and chopped sun-dried tomatoes. Add the remaining 1 tablespoon olive oil for extra richness.
5. Fill the cups. Divide the mixture evenly into the muffin tin, filling each cup about 3/4 full.

   Give the pan a gentle tap to release air bubbles.

6. Bake. Place on the middle rack and bake for 16–20 minutes, until the muffins are set and just barely golden at the edges. A slight jiggle in the center is fine—they’ll finish setting as they cool.
7. Rest and release. Cool in the pan for 5 minutes. Run a thin knife around the edges and gently lift out.

   If they resist, let them cool another few minutes.

8. Serve or store. Enjoy hot, or let them cool completely before packing for meal prep.

Storage Tips

• Refrigerator: Store in an airtight container for up to 5 days. Place a paper towel inside to absorb extra moisture.
• Freezer: Wrap individually and freeze up to 2 months. Thaw overnight in the fridge or microwave from frozen at 50% power.
• Reheating: Microwave 30–45 seconds per muffin, or bake at 300°F (150°C) for 8–10 minutes.

  Air fryer works too (300°F for ~4–5 minutes).

• Meal-prep hack: Pack with cucumber slices, olives, and a few nuts for a Greek-inspired snack box. Easy win.

Health Benefits

• Keto-aligned macros: Low in carbs, high in protein and healthy fats—ideal for satiety and stable energy.
• Micronutrient-rich: Spinach brings iron, folate, and vitamin K. Eggs support brain health with choline.

  Sun-dried tomatoes add lycopene, a powerful antioxidant.

• Blood sugar friendly: Slow-digesting fats and proteins keep glucose in check—no 11 a.m. slump.
• Gluten-free by default: Works for celiac and gluten-sensitive folks without any awkward substitutions.

Don’t Make These Errors

• Skipping the grease. Egg muffins stick like crazy. Use spray, oil, or silicone liners. Don’t test fate.
• Overbaking. Dry, spongy muffins are a tragedy.

  Pull them when just set; carryover heat finishes the job.

• Too much moisture. Don’t dump in wet spinach or oil-dripping tomatoes. Pat dry and sauté to remove excess water.
• Oversalting. Feta is salty. Taste the mixture and adjust salt accordingly, IMO start conservative.
• Overstuffing the cups. They puff as they bake.

  Leave room to avoid overflow and uneven cooking.

Recipe Variations

• Dairy-free: Skip feta and cream. Add 2 tablespoons coconut cream and 2 tablespoons nutritional yeast for savory depth.
• Spicy Greek: Add 1/4 teaspoon red chili flakes and 1 tablespoon chopped pepperoncini for a bright kick.
• Herb-forward: Swap oregano for 1 tablespoon chopped fresh dill or parsley. Fresh herbs = instant upgrade.
• Protein boost: Fold in 1/2 cup diced cooked chicken or turkey sausage (sugar-free).

  Great post-workout option.

• Veggie swap: Sub spinach with chopped kale (sauté a bit longer) or arugula for peppery bite.
• Mini-muffins: Use a mini tin for bite-size snacks; bake 10–12 minutes. Perfect for kids or party trays.

FAQ

Can I make these without a muffin tin?

Yes—pour the mixture into a greased 8×8-inch baking dish and bake 20–25 minutes, then slice into squares. It’s basically a crustless frittata.

Are sun-dried tomatoes keto?

In moderation, yes.

They’re more concentrated than fresh tomatoes, but you’re using a small amount per serving, which keeps carbs in check. Just avoid brands with added sugar.

How do I prevent a rubbery texture?

Don’t overbake, and include a bit of fat (cream or olive oil). Whisk the eggs until just combined—no need to turn them into foam.

Can I use egg whites only?

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

If you do, add an extra tablespoon of olive oil and keep a close eye on doneness.

What’s the best cheese substitute for feta?

Goat cheese for creamy tang, ricotta for milder flavor, or grated pecorino for salty sharpness. Adjust salt based on your choice.

Do these work for kids?

Absolutely. If your kids aren’t into sun-dried tomatoes, swap with mild cheddar and finely chopped bell pepper.

Same structure, kid-friendly flavor.

Can I assemble the mixture the night before?

Yes. Store the beaten egg mixture covered in the fridge and stir before pouring. Add leaky ingredients (spinach, tomatoes) right before baking for best texture, FYI.

Wrapping Up

These Keto Egg Muffins with Spinach, Feta & Sun-Dried Tomatoes are the kind of breakfast that quietly makes your week easier and your nutrition cleaner.

They’re fast, flavorful, and built for real life—commutes, meetings, workouts, all of it. Batch them on Sunday, reheat in seconds, and enjoy the smug satisfaction of being the person who actually has their mornings handled. Simple, bold, and reliable—like your best habits should be.