Home » Easy Keto Recipes » Breakfasts » Spinach, Feta, and Bell Pepper Egg Cups

Spinach, Feta, and Bell Pepper Egg Cups

4.75 from 4 votes

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.
  • Green circle with a green keto-recipe symbol
  • Green circle with a green vegetarian-recipe symbol
  • Green circle with a green nut-free-recipe symbol
  • Green circle with a green dairy-free-recipe symbol
  • Green circle with a green paleo-recipe symbol
  • Green circle with a green low-carb-recipe symbol

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 souffles if you want to get fancy, a perfect choice any time of the day.

Join our Facebook group for friendly keto support, and for videos on how to make these recipes, subscribe to my YouTube channel!

Jump-start your keto success! Grab a copy of my 4-week Easy Keto Menu Plan or check out my other cookbooks to help you along

This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. See Disclosures.

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!

Keto-friendly spinach, feta, red bell pepper egg cups
Print Pin
4.75 from 4 votes

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 Jenn

Ingredients

  • 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

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! 

Nutrition

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.

By Chef Jenn

2 thoughts on “Spinach, Feta, and Bell Pepper Egg Cups”

Leave a Comment

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.