Cinnamon-Spiced Keto Egg Muffins

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Fluffy, protein-packed egg muffins with a hint of cinnamon and cheddar cheese, perfect for meal prep. This american-inspired breakfast (high-protein) ready in about 30 minutes combines eggs, cheddar cheese, spinach into a breakfast that fuels the morning without the midday crash — make-ahead-friendly and balanced enough to anchor the first meal of the day. Each serving lands at about 120 calories and feeds 6, so it sits comfortably in a weekly breakfast rotation alongside fruit, yogurt, or coffee. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

★ 4.4 (9 ratings) Prep: 10 min Cook: 20 min Serves 6 American cuisine 120 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 350°F (175°C). Grease a 6-cup muffin tin with olive oil.
  2. Step 2: Whisk eggs in a bowl until smooth. Stir in cheddar cheese, spinach, cinnamon, salt, and pepper.
  3. Step 3: Divide the egg mixture evenly among the muffin cups, filling each about 3/4 full.
  4. Step 4: Bake for 18-20 minutes until set and lightly golden around the edges. Let cool for 5 minutes before removing from pan.

Frequently asked questions

How long does Cinnamon-Spiced Keto Egg Muffins take to make?

Total time is about 30 minutes (10 min prep + 20 min cook). Most home cooks find this fits comfortably into a busy morning; prep components the night before to save active time.

How do I store leftover Cinnamon-Spiced Keto Egg Muffins?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat in the microwave or oven; egg- or grain-based items may need a splash of milk or water to refresh texture. Cold-served items (overnight oats, smoothies) keep 2–3 days in the fridge.

Can I substitute ingredients in Cinnamon-Spiced Keto Egg Muffins?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Cinnamon-Spiced Keto Egg Muffins for a different number of people?

The recipe is written for 6 servings. Multiply each ingredient by (your serving target / 6). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Cinnamon-Spiced Keto Egg Muffins high-protein?

Yes — this recipe is tagged high-protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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