Keto Friendly Cheesy Spinach Egg Mini Muffins

Even though I’m not much of a breakfast person anymore (intermittent fasting has taken care of that!), my offspring still like food in their bellies well before noon.

What you see below is NOT an option around here! Just looking at that photo nearly puts me into a sugar coma!



It can be a challenge to come up with healthy, tasty, easy breakfast options that are:

  • grain-free (and therefore obviously gluten-free)
  • low-carb
  • low in sugar
  • high in healthy fats
  • moderate in protein
  • cost-effective

AND… not necessarily always EGG related, now that the eldest is *grossed out* by eggs!

I have to get creative with eggs in order for her to eat them. No “hiding” them… just creative with the presentation! She’s good with various breakfast casseroles, frittata, breakfast quesadillas, and the like, but mom doesn’t always feel like spending an hour or two in the kitchen to kick off the day!

(We also do a lot of variations of turkey & chicken sausage, bacon, nut butters, and high fat/low carb left overs from the day before.)

This morning, I whipped up a super easy little batch of Cheesy Spinach Egg Mini Muffins that were a hit!

I even made them Keto Friendly by increasing the amount of healthy fats I incorporated … more so than most egg muffin recipes call for.



The ingredients listed made 20 mini muffins. I’d make more if Dr. Hubby were home!

Prep time was 15 minutes or so. Not sure. I was simultaneously whipping up a batch of fat coffee and got distracted!



6 organic free-range eggs

1/2 cup full fat coconut milk

1/2 cup organic full fat shredded cheddar cheese

1/2 cup organic frozen spinach

1/3 of a large sweet onion, diced

Himalayan pink salt & fresh ground pepper

organic, virgin, refined coconut oil

avocado oil



Pre-heat oven to 375 degrees.

Sautee diced onions in avocado oil. Add spinach for a couple minutes before removing the pan from heat.

Grease mini muffin tray with ample coconut oil.


In a spouted bowl, beat the eggs, then mix in coconut milk, and salt & pepper.

Spoon out a bit of the spinach/onion mix into the bottom of each muffin cup.

Next, drop a healthy ‘pinch’ of the shredded cheese into each cup.

Pour the egg mixture into each cup until about 3/4 of the way full. (Or ladel it out of the bowl if you’re not using a bowl with a handle & spout.)

Sprinkle a little cheese on top of each cup.

Bake your little egg muffins for 10-20 minutes (depending on the size of your muffin tin cups.) They should be nicely browned on top, but  not overcooked… otherwise your children will lose their minds! You can check for ‘doneness’ with a toothpick. I set the timer for 10 minutes but ended up letting them cook closer to 15.

Let the muffins cool for 10 minutes in the pan. Then, using a butter knife, gently run the blade around the perimeter of each muffin to loosen. Then plop them carefully on a plate to finish cooling and serve. Ours came out super easy, thanks to the ample coconut oil I used in the greasing process. Nothing worse than burned on, stuck on eggs!



These were great!

Personally, I would have preferred making standard size muffins, but I figured the not-so-much-of-an-egg-fan child would be more likely to appreciate bite-sized muffins. Nailed it!


Now that I know I can get away with these delicious and healthy little egg bites, I’ll be mixing it up with different veggies, different cheeses, and adding some meat on occasion. Whew! That’s a Mom Win!






Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness and is in her 24th year of active practice in Michigan, along with her husband Dr. Marc VanHoogstraat. She’s also the proud mom of two rather fabulous kiddos that she currently home schools. Her unique perspective of the science of Wellness provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement, mindset, cellular detoxification, and metabolic re-setting, jump on board as a regular reader of Dr Mom Online when you plug in your name and email address.


*** Be sure to download your personal copy of “The Bull’s Eye Daily Food Guide” – it’s my FREE gift to you! This is your single-glance tool to simplify nutrition, maximize fat loss & metabolic flexibility, and optimize vibrant health & longevity! You will definitely want this tool posted in your kitchen or on your phone for reference! Claim your copy!


For more of Dr. Colleen’s Wellness Lifestyle books, check out her library available online at





Dr. Trombley

Click Here to Leave a Comment Below 0 comments