Keto Spinach and Cheese Muffins are the perfect savory solution for anyone following a low-carb or ketogenic lifestyle who still craves comfort food. These muffins are soft, fluffy, cheesy, and packed with nutritious spinach, making them ideal for breakfast, snacks, meal prep, or even as a side dish with soups and salads. Unlike traditional muffins that rely on wheat flour and sugar, this keto-friendly version uses low-carb ingredients that keep your net carbs low while delivering incredible flavor and texture.
One of the biggest challenges on keto is finding grab-and-go options that are both filling and compliant. These spinach and cheese muffins solve that problem beautifully. They are portable, freezer-friendly, and incredibly versatile. You can enjoy them warm or cold, at home or on the road, and they fit seamlessly into a busy lifestyle.
Spinach provides fiber, vitamins, and minerals, while cheese and eggs contribute healthy fats and protein—exactly what a keto meal should offer. Whether you’re new to keto or a longtime low-carb eater, these muffins are easy to make and nearly impossible to mess up. They also work well for families, including kids who may not even realize they’re eating vegetables.
If you’re looking for a savory keto baked good that feels indulgent but supports your health goals, Keto Spinach and Cheese Muffins are a must-try recipe.
Ingredients
Equipment
Method
- Preheat your oven to 350°F (175°C). Line a muffin tin with liners or lightly grease each cavity with non-stick spray.
- In a large bowl, whisk together almond flour, baking powder, salt, black pepper, and garlic powder until evenly combined.
- In a separate bowl, whisk the eggs until slightly frothy. Add sour cream (or Greek yogurt) and olive oil or melted butter. Whisk until smooth and fully incorporated.
- Pour the wet ingredients into the bowl with the dry ingredients. Stir gently using a spatula until just combined. Avoid overmixing.
- Fold in the chopped spinach, shredded cheese, and Parmesan cheese. Mix until evenly distributed throughout the batter.
- Divide the batter evenly among the muffin cups, filling each about ¾ full.
- Bake for 20–25 minutes, or until the muffins are golden on top and a toothpick inserted into the center comes out clean.
- Allow muffins to cool in the pan for 5 minutes before transferring to a wire rack to cool completely.
Notes
Nutritional Facts (Per Muffin – Approximate)
- Calories: 210 kcal
- Protein: 9g
- Fat: 18g
- Total Carbs: 4g
- Fiber: 2g
- Net Carbs: 2g
Keto Spinach and Cheese Muffins
Ingredient Notes
Almond Flour
Almond flour is the foundation of these keto muffins. It’s naturally low in carbohydrates and high in healthy fats, making it ideal for keto baking. Always use finely blanched almond flour for the best texture. Almond meal, which is coarser and includes almond skins, will result in denser muffins.
Baking Powder
Baking powder provides the lift needed to make the muffins light and fluffy. Make sure your baking powder is fresh and aluminum-free to avoid bitterness.
Salt
Salt enhances all the flavors in the muffins, especially the cheese. Even a small amount makes a noticeable difference in taste.
Black Pepper
Black pepper adds subtle warmth and balances the richness of the cheese. You can adjust the amount based on your preference.
Garlic Powder
Garlic powder brings savory depth without overpowering the muffins. Fresh garlic can be used, but garlic powder distributes more evenly in baked goods.
Eggs
Eggs are essential in keto baking. They provide structure, moisture, and protein. Use large eggs at room temperature for best results.
Sour Cream or Greek Yogurt
Full-fat sour cream or keto-approved Greek yogurt adds moisture and tenderness. It also helps balance the almond flour and prevents dryness.
Olive Oil or Butter
Healthy fats are crucial on keto. Olive oil creates a moist crumb, while butter adds rich flavor. Either option works well.
Spinach
Fresh spinach is preferred for texture and flavor. It should be finely chopped so it distributes evenly throughout the muffins. Frozen spinach can be used if fully thawed and squeezed dry.
Shredded Cheese
Cheddar, mozzarella, or a cheese blend works beautifully. Cheese adds fat and flavor and helps bind the muffins together.
Parmesan Cheese
Parmesan adds a sharp, salty flavor that enhances the overall taste. Freshly grated Parmesan is recommended.
Serving Instructions
Serve Keto Spinach and Cheese Muffins warm or at room temperature. They pair well with scrambled eggs, avocado slices, or a keto smoothie for breakfast. They also make an excellent side dish for soups, salads, or grilled meats. For extra indulgence, serve with a dollop of sour cream or herb butter.
Tips
- Finely chop spinach for even distribution
- Use room-temperature eggs for smoother batter
- Don’t overmix to keep muffins fluffy
- Add cooked bacon or mushrooms for variation
- Sprinkle extra cheese on top before baking
Storage Information
- Refrigerator: Store in an airtight container for up to 5 days
- Freezer: Freeze for up to 3 months
- Reheating: Reheat in the microwave for 20–30 seconds or in the oven at low heat
FAQs
1. Are spinach and cheese muffins keto-friendly?
Yes, when made with almond flour and low-carb ingredients, they are perfect for keto.
2. Can I use frozen spinach?
Yes, but make sure it is fully thawed and squeezed dry to avoid excess moisture.
3. Can I make these dairy-free?
You can use dairy-free cheese alternatives, but texture and flavor may vary.
4. Are these good for meal prep?
Absolutely. They store and freeze very well.
5. Can I add other vegetables?
Yes, low-carb options like mushrooms, zucchini, or bell peppers work well if finely chopped.
