Protein-Packed Keto Breakfast Egg Muffins with Spinach and Cheese

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

Hearty and portable egg muffins loaded with spinach, sharp cheddar, and whey protein make a perfect high-protein keto breakfast or snack. This American-inspired recipe (keto, high protein), ready in about 30 minutes, combines large eggs, vanilla whey protein powder, fresh spinach, chopped 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 150 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.

Prep: 10 min Cook: 20 min Serves 6 American cuisine 150 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 1 tbsp olive oil to prevent sticking.
  2. Step 2: In a large bowl, whisk together 6 whole eggs, 1/4 cup vanilla whey protein powder, and 2 tbsp heavy cream until smooth and slightly frothy.
  3. Step 3: Stir in 1 cup chopped fresh spinach, 1/2 cup shredded sharp cheddar cheese, 1/2 tsp salt, and 1/4 tsp black pepper until evenly combined.
  4. Step 4: Pour the egg mixture evenly into the prepared muffin cups, filling each about 3/4 full.
  5. Step 5: Bake for 18-20 minutes until the muffins are set, golden on top, and a toothpick inserted into the center comes out clean.
  6. Step 6: Let cool for 5 minutes before removing from the tin. Serve warm or refrigerate for up to 4 days and reheat before eating.

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