Keto Egg Muffins with Spinach and Cheddar
Make-ahead keto egg muffins with spinach, mushrooms and cheddar — about 1 g net carbs each, ready in 25 minutes and good for four days.
Serves 6 (12 muffins, 2 per serving) · Prep 10 min · Cook 20 min
Ingredients
- 10 large eggs
- 100 g grated cheddar
- 2 cups baby spinach, chopped
- 120 g mushrooms, diced
- ½ red pepper, diced
- 10 g butter for the tin (cooking fat)
- Salt and black pepper
- Pinch of chilli flakes (optional)
Method
- Heat the oven to 180 °C and butter a 12-hole muffin tin.
- Divide the spinach, mushrooms and pepper between the holes.
- Whisk the eggs with salt and pepper, then pour over the vegetables until each hole is about three-quarters full.
- Top with the cheddar and bake for 18–20 minutes, until set in the middle.
- Cool for 5 minutes, then loosen with a knife. Refrigerate up to 4 days.
Tip. Swap spinach for kale if you rotate high-oxalate greens. Reheat 30 seconds in the microwave.
Nutrition per serving
| Nutrient | Per serving |
|---|---|
| Calories | 229 kcal |
| Fat | 16.1 g |
| Protein | 17.8 g |
| Total carbohydrate | 2.8 g |
| Fibre | 0.7 g |
| Net carbs | 2 g |
Calculated from USDA FoodData Central values for the weights listed; cooking fat counts 70% as eaten (our method). Seasonings are not counted. One serving is 10% of a 20 g net-carb day.
Fitting it to your macros
Need more protein? Increase the main protein ingredient by a third. Need more fat to stay full? Add butter, olive oil or avocado on the plate. The keto macro calculator gives your own daily targets, and Ketora can build a full week around recipes like this.
Frequently asked questions
How many net carbs are in keto egg muffins with spinach and cheddar?
About 2 g net carbs per serving (2.8 g total carbohydrate minus 0.7 g fibre), calculated from USDA data for the exact ingredient weights in this recipe.
Can I make it ahead?
Yes — it keeps 3–4 days in an airtight container in the fridge.