Module 10 · Entertaining
Spinach, Pepper & Feta Frittata Muffins
Spinach, Pepper & Feta Frittata Muffins is a keto breakfast with 2.4 g net carbs, 18 g protein and 22 g fat per serving (285 kcal). It serves 6 and takes 40 minutes in total.
Tender egg bites with organic spinach, red pepper and feta; bake ahead for a portable breakfast or picnic box.
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Allergens in this Ketogeni recipe: eggs, milk. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 6 servings · Active time: 20 min · Total time: 40 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 2.4 g |
| Protein | 18 g |
| Fat | 22 g |
| Energy | 285 kcal |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 8 piece organic large eggs
- 100 g organic baby spinach
- 100 g organic red bell pepper, diced
- 100 g organic feta, crumbled
- 60 ml organic heavy cream
- 15 g organic chives
- 10 ml organic olive oil
- 1 pinch fine sea salt
- 1 pinch black pepper
Step-by-step method
- Heat oven to 180 C. Brush a 12-cup muffin tin with olive oil.
- Wilt spinach briefly, cool, squeeze dry and chop.
- Whisk eggs with cream and pepper; fold in spinach, pepper, feta and chives. Season lightly.
- Divide among cups and bake until puffed and just set in the center.
- Cool five minutes in the tin, then move to a rack. Chill promptly if packing for travel.
Chef’s tips
- Provisional nutrition: do not use these figures as a safe daily carb allowance until Claude verifies ingredient gram weights against exact Matvaretabellen/USDA records and checks product labels.
- Macros assume two muffins per serving. Check feta labels and weigh pepper. Refrigerate within two hours.
- Nutrition values are planning estimates, not verified laboratory values. Check exact weights and product labels before using them in a strict daily carbohydrate count.
Variations
- Fold in chopped organic parsley or dill.
Storage
Bake up to three days ahead. Reheat once until steaming, or serve cold from an insulated cooler.
Questions and answers
How many net carbs are in Spinach, Pepper & Feta Frittata Muffins?
One serving has 2.4 g net carbohydrates, 18 g protein and 22 g fat (285 kcal). The recipe makes 6 servings. These figures are estimates; your own ingredients may differ.
Can I make Spinach, Pepper & Feta Frittata Muffins ahead, store or freeze it?
Bake up to three days ahead. Reheat once until steaming, or serve cold from an insulated cooler.
Which allergens are in Spinach, Pepper & Feta Frittata Muffins?
It contains eggs and milk, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Spinach, Pepper & Feta Frittata Muffins vegetarian?
Yes. The recipe contains no meat or fish.
Can I vary Spinach, Pepper & Feta Frittata Muffins?
Yes. Fold in chopped organic parsley or dill.