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Spinach, Feta, and Bell Pepper Egg Cups

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.

Keto-friendly spinach, feta, bell pepper egg cups.
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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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Six Spinach, Feta, and Bell Pepper Egg Cups

This recipe makes six of these lovely Spinach, Feta, and Red Bell Pepper Egg Cups. Make them in a jumbo muffin tin, you know, the kind that will hold six muffins. Alternatively, you can make them in a 12-cup muffin tin, but you’ll need to reduce the cooking time. Or, get even fancier and make these into bite-size appetizers; use a mini muffin tin to make a show-stopping keto-friendly appetizer.

I’ve also used extra large eggs because that’s what I had on hand. If your eggs are smaller, put less of the egg custard into each muffin cup; spread it around evenly so they’re all the same size, that way they’ll cook at the same time.

These beauties will keep well in the fridge for about a week if they don’t get eaten before then! Just keep them well-covered and heat them in the microwave for a minute or so to reheat them. Serve them with some sausage or bacon for a keto-friendly breakfast, or enjoy with a salad for lunch or a light dinner. And, don’t be afraid to switch up the fillings with whatever you’ve got on hand!

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Keto-friendly spinach, feta, red bell pepper egg cups
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Spinach, Feta, and Red Pepper Egg Cups

Light, airy, and filled with Greek-inspired flavors, these tasty egg cups (or souffles if you want to be fancy) are a tasty and keto-friendly breakfast or lunch.
Course Breakfast
Cuisine American
Keyword egg cups, eggs, feta, red bell pepper, souffle, spinach
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 6 servings
Calories 244kcal
Author Chef Jenn


  • 12 each eggs
  • 8 oz 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


  • 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! 


Serving: 1egg cup | Calories: 244kcal | Carbohydrates: 5g | Protein: 15g | Fat: 19g | Saturated Fat: 9g | Cholesterol: 366mg | Sodium: 303mg | Potassium: 407mg | Fiber: 1g | Sugar: 2g | Vitamin A: 5141IU | Vitamin C: 42mg | Calcium: 163mg | Iron: 3mg | Net Carbohydrates: 4g

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.

about jenn

Hi, I’m Jenn!

I’m a cookbook author (Keto Soup Cookbook and Keto Diabetic Cookbook and Meal Plan) as well as a retired chef, recipe developer, and writer of this blog (that’s a lot of hats!). I embarked on a journey to create foodie-worthy Keto-friendly meals that any home cook can be proud of! No matter if you’re low-carb, no-carb, dirty, or strict Keto, there are recipes in Keto Cooking Wins for you and your family. Read more...

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