These Keto Spinach Mushroom & Cheese Egg Muffins have a soft, fluffy texture and savory, cheesy flavor. We prepare these egg muffins with eggs, spinach, mushrooms, mozzarella, Parmesan cheese, heavy cream, garlic, onion powder, Italian seasoning, paprika, black pepper, salt, and olive oil. These egg muffins contain about 145 calories and 2.3 g of total carbs per muffin. These egg muffins take almost 40 minutes to prepare. These Keto Spinach Mushroom & Cheese Egg Muffins are excellent for breakfast, brunch, snacks, meal prep, lunchboxes, or quick grab-and-go meals. You can serve these egg muffins with Avocado Slices, Turkey Bacon, Keto Sausage, Cucumber Salad, Roasted Asparagus, or Cauliflower Hash Browns.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Diet: Keto
- No. of Calories: 145 kcal
- Prep Duration: 15 minutes
- Course: Breakfast, Brunch, Snack
- Cook Time: 25 minutes
- Cuisine: American
- Portion Size: 1 egg muffin
- Cooking Mode: Oven
- Total Servings: 12 muffins
- Difficulty Level: Easy
- Total Time: 40 minutes
TOOLS:
- Muffin tin
- Bowl
- Whisk
- Skillet
- Spatula
- Knife
- Measuring cups and spoons
- Silicone
INGREDIENTS:
- 10 eggs
- 1 cup spinach
- 1 cup mushrooms
- 1 cup mozzarella cheese
- Parmesan cheese, one-fourth cup
- Half a tsp. salt
- One-fourth cup heavy cream
- Two tbsp. olive oil
- Two garlic cloves
- Half a tsp. onion powder
- Italian seasoning, half a tsp.
- One-fourth tsp. black pepper
- 1/4 tsp paprika
INGREDIENT NOTES AND THEIR KETO SUBSTITUTIONS:
EGGS:
- We utilize large eggs because they provide the main structure and protein for these egg muffins. They also create a soft and fluffy texture.
SPINACH:
- Spinach will provide color, fiber, nutrients, and a mild vegetable flavor while keeping the muffins low in carbohydrates. You can use thawed frozen spinach after squeezing out excess moisture.
MUSHROOMS:
- We utilize mushrooms because they provide a savory flavor and meaty texture while remaining keto-friendly. As a perfect choice, you could utilize finely diced zucchini.
MOZZARELLA CHEESE:
- Mozzarella will provide a creamy, melty, and cheesy texture. As a substitute, you can use cheddar, Monterey Jack, or Swiss cheese.
PARMESAN CHEESE:
- Parmesan adds a rich, salty, savory flavor to the egg muffins. You can replace it with another finely grated hard cheese.
HEAVY CREAM:
- Heavy cream will make the eggs softer, richer, and creamier. As a keto-friendly alternative, you can use unsweetened almond milk.
OLIVE OIL:
- We utilize olive oil to sauté the vegetables and add healthy fat. As a further choice, you may use avocado oil or butter.
GARLIC:
- Fresh garlic gives the veggies a fragrant taste. You can use 1/4 tsp. garlic powder if fresh garlic is unavailable.
ITALIAN SEASONING:
- Italian seasoning provides a simple blend of herbs and savory flavor. You can use oregano, basil, or thyme instead.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- Warm the empty oven to 375°Fahrenheit and coat a twelve-cup muffin tin.
- Slowly cook the mushrooms in oil for almost four minutes.
- Include the garlic and spinach; cook for almost two minutes.
- Stir the pepper, eggs, salt, cream, and seasonings in a dish.
- Whisk in Parmesan, vegetables, and mozzarella.
- Uniformly distribute in the muffin cups.
- Bake till become golden and set, for almost twenty-five minutes.
- Cool for just five minutes, & then serve.
TIPS:
- Cook the mushrooms perfectly so additional moisture will not make the muffins watery.
- If utilizing frozen spinach, defrost, squeeze out additional water, and then cook.
- Avoid filling the muffin cups too much, as the eggs will puff during baking.
- We utilize silicone liners for easy removal.
- Avoid baking the muffins too much, as they will be dry.
- You could include chicken, cooked bacon, ham, or sausage for additional protein.
SERVING SUGGESTIONS:
BREAKFAST:
- Avocado Slices
- Turkey Bacon
- Keto Sausage
- Sautéed Spinach
- Cauliflower Hash Browns
SALADS:
- Cucumber Avocado Salad
- Greek Salad
- Arugula Parmesan Salad
- Creamy Cucumber Salad
- Caesar Salad
VEGETABLES:
- Garlic Butter Broccoli
- Roasted Asparagus
- Garlic Zucchini
- Buttered Green Beans
- Roasted Cauliflower
DIPS & SAUCES:
- Garlic Aioli
- Ranch Dressing
- Keto Cheese Sauce
- Dijon Mustard Dip
- Avocado Sauce
STORAGE INFORMATION:
FRIDGE:
- Store the cooled egg muffins in a sealed box and in the refrigerator for a maximum of four days.
FREEZER:
- Store fully cooled egg muffins for about 2 to 3 months.
FAQs:
Could we prepare these egg muffins without mushrooms?
- Yes, you can alternate mushrooms with extra spinach, finely diced zucchini, or bell peppers.
Will these egg muffins contain meat?
- Indeed, you may add more taste and protein by using chicken, cooked bacon, turkey, sausage, or ham.
May we utilize different cheese?
- Yes, you can alternate mozzarella and Parmesan with Monterey Jack, cheddar, Swiss, or different keto cheese.
Could we prepare these egg muffins earlier?
- Yes, you can make these egg muffins beforehand and refrigerate them for four days.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL FACTS:
No. of Calories: 145 kcal
Sodium: 230 mg
Net Carbs: 1.8 g
Fiber: 0.5 g
Sugar: 1 g
Fats: 11 g
Proteins: 9 g
Portion Size: 1 egg muffin
Total Carbs: 2.3 g