Eggs just aren’t for breakfast — you can eat these Spinach, Feta, and Red Bell Pepper Egg Cups anytime! It is very much a North American thing that eggs are the first choice for breakfast foods, but many cultures eat eggs for lunch and dinner as well. Eggs are ubiquitous and versatile; they can be one of many ingredients or the star of the show.
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In this dish, the eggs are the star of the show. And, in this impressive dish, they are savory enough to double as a part of lunch or dinner. There is, however, nothing wrong with an eggy mouthful of spinach and feta for breakfast, making these egg cups, or souffle if you want to get fancy, a perfect choice any time of the day.
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Chef Jenn’s Take on Keto Spinach Feta Egg Cups
The most common problem with baked egg cups is a watery bottom once they cool. That’s almost always the spinach’s fault, not the eggs. Wilted spinach holds a surprising amount of water, and if that water goes into the muffin cup along with the leaves, it has nowhere to go but out.
I squeeze the spinach by hand after it wilts and cools, pressing it into a ball over the sink until the water stops running out. It feels like overkill the first time you do it. It isn’t. Skipping this step is the difference between a cup that holds together and one that weeps liquid onto the plate.
The other detail worth knowing is the swirl. Layering the egg mixture, filling, then more egg without stirring it means the filling sinks straight to the bottom during baking. A light swirl with a knife right after you add the top layer of egg keeps the spinach and feta suspended through the cup instead of settling into a single dense layer.
What You’ll Love About Keto Spinach Feta Egg Cups
- They hold up in the fridge for days, which makes this one of the few keto breakfasts that actually works for a grab-and-go week.
- The custard texture comes out light instead of rubbery, so it doesn’t feel like a compromise next to a regular quiche.
- The filling flexes with whatever vegetables and cheese are already in the fridge, so it rarely turns into a special grocery trip.
Ingredients
- Cooking spray – Any neutral spray works for greasing the tin.
- Eggs – Large, straight from the fridge is fine, no need to bring to room temp.
- Baby spinach – Wash it well. This recipe uses a full 8 oz, so give yourself extra time for wilting and draining.
- Red bell pepper – Dice it small so it cooks through in the short bake time.
- Feta cheese – Crumbled. If you only have a block, crumble it yourself, the texture is slightly drier than pre-crumbled.
- Heavy whipping cream – Full fat. This is what keeps the eggs custardy instead of rubbery.
- Salt and pepper – Season to taste.
How To Make Spinach, Feta, and Bell Pepper Egg Cups
Scroll down for the full recipe card with exact measurements and printable instructions.
Start with the eggs. Crack them into a large bowl, season with salt and pepper, then whisk in the cream until the mixture is frothy and fully combined. This is what gives you a light, custardy egg cup instead of a dense one.
Wilt the spinach next. Don’t shake off the water first, the leftover moisture on the leaves helps it wilt fast in the skillet. Once it’s dark green and soft, pull it off the heat, let it cool enough to handle, then squeeze out as much liquid as you can. Wet spinach is the number one reason egg cups turn watery.
Prep the muffin tin while the spinach cools. Spray the cups lightly and preheat the oven to 375°F. This recipe fills six cups in a large muffin pan, so don’t try to stretch it across a standard 12-cup tin, the ratios won’t work.
To assemble, pour a small amount of egg mixture into each cup first, then divide the spinach, feta, and diced pepper evenly on top. Pour the rest of the egg mixture over that and give each cup a light swirl with a knife or spoon. The swirl matters, it keeps the filling from just sinking to the bottom.
Bake until set. Timing shifts depending on how cold your eggs were and how hot your spinach still was when it went in, so start checking around the 15 minute mark. A knife inserted into the center should come out clean.
Make It A Meal
I round these out with Keto Avocado Toast on a weekend morning when I want something to eat alongside the cups instead of just the cups on their own. For a bigger spread, add Keto Breakfast Sausage. If you’re setting these out for brunch, a Keto Blueberry Smoothie gives guests something to drink besides coffee.
Storage
Store cooled egg cups in an airtight container in the fridge for up to 4 days. Reheat in the microwave in 20- to 30-second bursts, or in a 350°F oven for about 8 minutes if you want the tops to firm back up. These freeze well for up to 2 months. Wrap them individually before freezing and thaw overnight in the fridge before reheating.
Frequently Asked Questions
Yes, but reduce the cooking time since a standard tin holds less batter per cup than a jumbo tin. Start checking for doneness a few minutes earlier than the recipe states.
This almost always comes down to the spinach. If it isn’t squeezed dry after wilting, the extra liquid releases into the egg cup as it bakes and pools at the bottom once it cools.
This recipe comes out to about 4 grams of net carbs per serving, based on the recipe as written. It’s built to be a low-carb breakfast, so a serving fits comfortably into a keto day.
Yes. The egg and cream base holds up well with other vegetables and cheeses, so this is an easy recipe to adjust based on what’s already in the fridge.
Add Preferred SourceSpinach, Feta, and Red Pepper Egg Cups
Ingredients
- 12 each eggs
- 8 ounces baby spinach washed
- 1 cup red bell pepper diced
- 1/2 cup feta cheese crumbled
- 1/2 cup heavy whipping cream 35%
- salt and pepper
- cooking spray
Instructions
- Crack the eggs into a large bowl. Season with salt and pepper, add the cream, and whip with a whisk until well mixed and frothy.
- Wash the spinach and put the dripping leaves into a large skillet. Over medium heat, wilt the spinach until dark green and soft. Remove from the heat and drain, and when cool enough to handle, squeeze most of the water from it.
- Prepare a large muffin tin. This recipe will make 6 in a large muffin pan. Spray the sides of the muffin pan lightly with the cooking spray and pre-heat the oven to 375-F.
- To assemble: Pour 1/4 cup of the egg mixture into a muffin cup. Add 1/6th of the spinach, 1/6th of the feta, and 1/6th of the diced red bell pepper. Add 1/4 cup of the egg mixture on top of the spinach, and swirl lightly with a knife or spoon to gently combine.
- Bake at 375-F for about 15 minutes. Cooking time will vary on how cold your eggs are, what kind of muffin pan you’re using, and if your spinach was still hot when added to the eggs. Test for doneness by piercing an egg cup with a knife – if it comes out clean they’re done!
Notes
Recipe Card Tips
- Squeeze the wilted spinach dry by hand before it goes into the muffin cups. Skipping this step is the main reason egg cups turn watery once they cool.
- Use a jumbo muffin tin, not a standard 12-cup pan. The batter ratios in this recipe are built for six larger cups, not twelve smaller ones.
Nutrition
A Note on Nutritional Information
Nutritional information for this recipe is provided as a courtesy and is calculated based on available online ingredient information. It is only an approximate value. The accuracy of the nutritional information for any recipe on this site cannot be guaranteed. Erythritol carbs (sugar substitutes) are not included in the carbohydrate counts as they have been shown not to impact blood sugar, and they have zero calories and zero carbs. Net carbs are the total carbs minus fiber.
These egg cups with veggies look delicious and something my kids would eat too because it will seem like fun to them:)
They are tasty, and you can mix-and-match with your favorite ingredients, too!