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–+ servings

Keto Spinach Feta Breakfast Cups Recipe

These keto-friendly spinach feta breakfast cups are packed with protein and healthy fats, making them a delicious and low-carb way to start the day.
With a flavorful sausage crust and a rich, cheesy egg filling, they are perfect for meal prep or a quick breakfast on the go.
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Course Breakfast
Servings 4
Calories 302 kcal

Ingredients
  

  • 12 oz ground sausage
  • 3 eggs whisked
  • ½ cup fresh spinach chopped
  • 2 oz crumbled feta
  • Red pepper flakes to taste

Instructions
 

  • Preheat the oven to 325°F to ensure even cooking.
  • Prepare the sausage base by dividing the ground sausage into 12 equal portions. Press each portion into the bottom of a muffin tin, shaping it up the sides to create a small well in the center.
  • Mix the filling by combining the whisked eggs, chopped spinach, crumbled feta, and red pepper flakes in a bowl. Stir well until evenly blended.
  • Assemble the cups by pouring the egg mixture into the sausage cups, ensuring each is filled evenly.
  • Bake for 30 minutes, draining any excess liquid from the muffin tin halfway through the baking time for the best texture.
  • Cool slightly before serving to allow the cups to set properly. Enjoy warm or store for an easy meal prep breakfast!

Notes

  • These breakfast cups store well in the refrigerator for up to 5 days and can be frozen for longer storage.
  • Reheat in the microwave or oven for a quick and satisfying keto meal.
  • Feel free to add herbs, mushrooms, or shredded cheese for extra flavor variations.

Nutrition

Calories: 302kcalCarbohydrates: 2gProtein: 14gFat: 24gFiber: 0.5g
Keyword easy keto breakfast ideas, easy keto meal prep, high-protein low-carb recipes, keto breakfast recipes, keto recipes, low-carb egg cups, sausage egg muffin cups, spinach feta keto cups
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