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Keto Spinach Feta Egg Muffins Grab & Go Breakfast!

Easy Keto Spinach Feta Egg MuffinsKeto Spinach Feta Egg Muffins Grab & Go Breakfast!

Back in the days of my long commute to the office, my breakfast routine involved a stop at Starbucks. Along with the requisite Venti Americano, my favorite breakfast grab at Starbucks was the Feta Cheese Spinach Wrap.

There was something about the combination of feta cheese and spinach that I really liked.

Starbucks copycat recipe keto spinach feta muffin


Now that choice, in light of what else they serve behind the magic glass Starbucks case, was probably one of the better ones there.

But my diet is now grain free and so that yummy breakfast just will not do unless I eat the insides of the wrap only. Very messy exercise while driving a car.

So the other day as I stared into the fridge and saw the bag of baby spinach and the container of feta cheese, I thought why not? Should be easy to recreate that taste!

Keto Spinach Feta Muffins were born! And they turned out excellent. My teenage son had seconds.  I will definitely be making a double batch next time!

This recipe makes 6 breakfast size muffins. A man might eat 2 or 3, I was satisfied with one.

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What you will need to make these Keto Spinach Feta Muffins:

  • Eggs, crumbled feta cheese and grated cheddar cheese
  • Spinach
  • Cooked bacon. If you happen to have leftover cooked bacon, you could use that. But who am I kidding, nobody has leftover cooked bacon. You will have to chop this bacon up and fry it or microwave it until it’s how you like it. Set aside to cool.
  • A bowl and whisk or electric mixer to beat the eggs
  • You will need a 6 cup muffin tin. I highly recommend this silicone panEasy Keto Spinach Feta Egg Muffins, they pop right out every time!

Recipe Card for Keto Spinach Feta Muffins

Yield: 6 Muffins

Keto Spinach Feta Egg Muffins

Keto Spinach Feta Egg Muffins

These grab & go spinach feta egg muffins are the perfect low carb breakfast alternative to Starbucks!


  • 6 eggs
  • 3 slices bacon, cooked
  • 2 cups raw spinach
  • 1 cup crumbled feta cheese
  • 1/2 c cheddar cheese
  • salt and pepper to taste


  1. Preheat oven to 350. 
  2. Rinse the spinach under cold water, drain and place in a microwave safe bowl. Microwave the spinach on high for 1 minute. (there will be enough moisture left on the rinsed leaves to cook the spinach). Set aside to cool.
  3. In a medium mixing bowl, whisk the eggs together until frothy.
  4. Add in the crumbled feta cheese. grated cheddar cheese and bacon pieces. 
  5. Once the spinach is cooled enough, add to the bowl and mix until combined.
  6. Divide the mixture evenly among the 6 muffin cups. 
  7. Bake for 30-35 minutes until muffins are firm.

Nutrition Information:



Serving Size:

1 Muffin

Amount Per Serving: Calories: 208 Total Fat: 16g Saturated Fat: 8g Trans Fat: 0g Unsaturated Fat: 6g Cholesterol: 224mg Sodium: 521mg Carbohydrates: 2g Fiber: 0g Sugar: 1g Protein: 14g
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar.
These Keto Spinach Feta Muffins are a perfect take along to work breakfast, easy to pack and easy to eat. They actually taste better than the Starbucks wrap, and are gluten free, low carb and sugar free. Can’t beat that!


Save these Low Carb Breakfast Muffins with Spinach and Feta to Pinterest!

Low Carb Keto Spinach Feta Egg Muffins. Forget Starbucks, grab these instead!

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33 Responses to Keto Spinach Feta Egg Muffins Grab & Go Breakfast!

  1. Kim Smith says:

    I really loved these. Mine don’t look muffin like – like your picture. They are more like a portable omelette, which is fine non the less. I have since been experimenting with other items like Italian sausage and also adding onion and garlic powder and using a mini loaf pan (baking pan with holes for 8 mini loafs). Great recipe!

    • KetoWoman says:

      Maybe its my silicon muffin pans. I do like the mini loaf idea though. And yes, you can throw anything into these and they would be wonderful every time! Thanks for commenting!

  2. Katja says:

    I forgot to say that i didn’t put bacon in my muffins, I did however add a slice of smoked salmon on top of every muffin…and I must say, it goes very well with feta cheese and spinach 🙂

    • KetoWoman says:

      ahhh, that would be a nice combination! Thanks for trying the muffins and sharing your salmon idea.

  3. Katja says:

    Dear Anita! These muffins are amazing!!!!!! 😀 I have been looking for a recipe like this for ages, and haven’t found one that would bake so good and taste so yummy 😀 Thank U so much for this recipe, it really is great 🙂

  4. I made 12 muffins with these amounts – not that I’m complaining mind you! They were delicious 🙂 Will be posting on my blog about it and linking you of course http://muchadoaboutnoting.com

    • KetoWoman says:

      You can definitely make these in a 12 pack muffin tin. I like to make the big giant muffin so I used a silicone 6 muffin pan for them! Glad you like them and I’ll come and check out your site! 🙂

  5. badumtss says:

    Just made one batch for myself, though I found the amount of mixture way too high for my muffin tray (I aimed for 12 muffins, got mixture for 20 instead)

    My proportions were (in metric – I doubled your recipe):

    -12 eggs
    -200g of frozen spinach – that could be the culprit, though 100g of frozen spinach should equal to 2 cups of raw
    -6 slices of bacon (100g)
    -270g of feta cheese (2 cups should be 300g)
    -130g of cheese (that’s… 1,5 cup? 0,5 cup too much, I counted it incorrectly).

    My muffin tray is the following: http://www.amazon.com/Bakers-Secret-Basics-Nonstick-12-Cup/dp/B00091PMUS/

    No clue whether my eggs were bigger than yours, or my tray is smaller, or whatever – next time I’ll add 2x less eggs – and if it’s not enough to fill the muffins, I’ll add more feta. I’d like feta more than the eggs (and the current batch tastes more like omelette with feta+spinach, so less eggs will probably improve the taste for me).

    Great idea with the recipe, though, I would never thought of it 🙂

    • anitabreeze says:

      I think it’s the muffin tray! I have Baker’s secret as well, and they are definitely smaller than my silicon cups. I’m not sure about the spinach, I’ll have to try it with frozen next time. They do sort of taste omelette like, but I like that. Thanks for stopping by!

  6. Zorandel says:

    Would switching feta for say Philadelphia cream cheese work here? I am not a big fan of feta (way too salty for my taste) but would love to try this out.
    Or maybe mascarpone or ricotta – though these strike me more as dessert cheeses, or am I wrong?

    • anitabreeze says:

      I think you need a cheese with a lot of flavor to stand up to the other ingredients. I would switch to a sharp cheddar or Asiago cheese.

    • eretzus says:

      How about a nice swiss? 🙂 Or better yet, gruyere!

      • KetoWoman says:

        oh yes, absolutely! Both of those would be a fantastic variation. You can switch this up with cheese, ham bacon, roasted veggies, the possibilities are endless!

  7. Valerie says:

    Awesome Anita ! Going to try them for sure !

  8. Katherine Bartlett says:

    Although I’m allergic to feta, this looks so good!

  9. These look good. I never thought of a flourless muffin

  10. becca says:

    yummy had to pin fro later this would make an awesome quick breakfast

  11. Kay Adeola says:

    These look yummy i love spinach and feta will have to try this.

  12. Oh these look yummy. Hubby is a big fan of spinach, me not so much but I’m thinking it might be great in a muffin. I may give this a try.

  13. vinma says:

    I am not so sure about spinach 🙁 Not a fan, but other ingredients definitely have my attention.. And that picture is just worthy to drool upon lol.. thanks for sharing the recipe 🙂

  14. Marielle A. Lord says:

    this looks really good! will have to try it sometime soon!

  15. These look fantastic and so easy, too! Thank you for sharing!

  16. Marika says:

    I don’t know much about carbs and all that, but the recipe looks awesome, have to try it out. I love all recipes with cheese, they’re some of my favorite foods. And let’s just say Cyprus is (along with Greece) the country of feta cheese 🙂

  17. mail4rosey says:

    Oh my gosh they look oohey gooey amazing!

  18. Theresa says:

    Spinach Feta Muffins? You are talking my language! I pinned to try these real soon!

  19. Lorelai Victoria says:

    This sounds delicious. What a great breakfast. Pinned

    Life With Lorelai

  20. Michele says:

    Carb count isn’t bad either! I may have to try this one of these mornings–or maybe as a dinner!

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