Recipe Overview
- 🕒 Prep Time: 10 minutes
- 🕒 Cooking time: 20 minutes
- 🕒 Total time: 30 minutes
💲 Cost per Serving: 3.00$
- 🔥 Calorie Count per Serving: 150 kcal
- Introduction
Looking for a quick, portable, and keto-friendly breakfast? These Keto Egg Muffins are the perfect solution! Packed with protein and customizable with your favorite low-carb veggies and cheese, these muffins are ideal for busy mornings or meal prep. Whether you’re running out the door or need a snack to keep you fueled throughout the day, these muffins are easy to make and keep your carbs in check.
Plus, keto egg muffins are all the rage on TikTok and Pinterest right now, where meal-prep ideas are trending for their convenience and versatility. Check out my other Keto Avocado & Bacon Breakfast Bowl recipe for more breakfast inspiration!
Why You’ll Love Keto Egg Muffins!
- Low in Carbs: Each muffin has just 2g of net carbs, keeping you on track with your keto goals.
- High Protein: Packed with eggs and cheese, each muffin gives you the protein boost you need to start your day.
- Customizable: Mix in your favorite low-carb veggies, meats, or cheeses to create the perfect muffin.
- Perfect for Meal Prep: Make a batch at the beginning of the week and store them in the fridge or freezer for an easy grab-and-go breakfast.
📝 Ingredients (Serves 6):
- 6 large eggs
- 1/2 cup shredded cheddar cheese
- 1/4 cup diced bell peppers (red or green for added crunch)
- 1/4 cup diced spinach
- 1/4 cup crumbled bacon (optional)
- 1/4 cup heavy cream
- 1 tbsp olive oil (I recommend using this organic olive oil for added flavor)
- 1 tsp garlic powder
- Salt and pepper to taste
🍴 Instructions
1. Prep the Ingredients
Preheat your oven to 350°F (175°C). Grease a muffin tin with olive oil spray or line it with silicone muffin cups for easy cleanup. In a skillet, heat 1 tablespoon of olive oil over medium heat. Sauté the diced bell peppers and spinach until they soften, about 5 minutes. Set aside.
💡 Tip: If you’re short on time, try using pre-chopped veggies or frozen options for quicker prep.
2. Whisk the Eggs
In a large bowl, crack the eggs and whisk together with heavy cream, garlic powder, salt, and pepper. Stir in half of the shredded cheese.
💡 Tip: For the fluffiest egg muffins, whisk the eggs thoroughly to incorporate air into the mixture.
3. Assemble the Muffins
Evenly divide the sautéed veggies, crumbled bacon, and cheese between the muffin cups. Pour the egg mixture over the top until each cup is about three-quarters full.
💡 Tip: Want perfectly even muffins? Try using a silicone muffin tray to ensure they don’t stick and bake evenly!
4. Bake
Place the muffin tin in the oven and bake for 18-20 minutes, or until the muffins are fully set and slightly golden on top. Insert a toothpick into the center of a muffin—if it comes out clean, they’re done!
💡 Tip: Keep an eye on the muffins in the last few minutes to avoid overcooking and drying them out.
5. Cool & Store
Let the muffins cool in the tin for a few minutes before transferring them to a wire rack. Once cooled completely, store them in an airtight container in the fridge for up to 5 days, or freeze for up to 2 months.
💡 Reheat Tip: Microwave refrigerated muffins for 30 seconds or bake frozen muffins at 300°F (150°C) for 10 minutes to enjoy them warm again!
Final Thoughts:
These Keto Egg Muffins are the perfect grab-and-go breakfast option for anyone following a low-carb or ketogenic diet. They’re easy to make, customizable, and can be stored for quick meals throughout the week. Whether you’re meal prepping or need a snack to take on the run, these muffins will keep you satisfied and energized.
What to Serve with Keto Egg Muffins?
These muffins are delicious on their own, but you can pair them with Keto Cheese Crisps for a crunchy contrast or serve them with a side of Keto Ranch Dressing for dipping. For a more substantial meal, try serving them alongside my Keto Avocado & Bacon Breakfast Bowl for a perfect high-fat, low-carb breakfast combo.
Why This Side Dish is So Popular
This Keto Egg Muffins dish is incredibly popular for several reasons, making it a go-to recipe for those on a keto or low-carb diet:
1. Low-Carb and Keto-Friendly
Keto followers are always on the lookout for meals that keep carbs low while providing enough fat and protein to maintain ketosis. These muffins fit perfectly with only 2g of net carbs per serving, making them ideal for those looking to stay on track with their keto goals. They offer a guilt-free breakfast option without compromising flavor.
2. Convenient and Portable
In today’s busy world, having a grab-and-go breakfast is a lifesaver. Keto Egg Muffins are portable, easy to make, and can be stored for days, making them the perfect solution for those who don’t have time to cook every morning. They can be enjoyed warm or cold, at home or on the run.
3. Perfect for Meal Prep
One of the key reasons this recipe is so popular is its meal prep potential. Make a batch at the beginning of the week, store them in the fridge or freezer, and you have breakfast or snacks ready for days. This saves time and ensures you have a keto-friendly option at your fingertips.
4. Customizable and Versatile
These egg muffins are endlessly customizable, which adds to their appeal. You can mix in your favorite low-carb vegetables, cheeses, and even meats like bacon, sausage, or ham. This flexibility allows you to switch up the flavors and ingredients based on what you have in your fridge, making them a practical and creative dish.
5. High in Protein and Filling
Each muffin is packed with protein from the eggs and cheese, providing the energy you need to start your day or fuel a midday snack. The high protein content also helps keep you fuller for longer, which is crucial on a low-carb or keto diet where you aim to reduce snacking.
6. Family-Friendly
Not only are these muffins great for keto dieters, but they’re also a hit with family members who may not be following the keto diet. Kids and adults alike love them because they’re delicious, bite-sized, and easy to eat, making them a great addition to family breakfasts or brunches.
7. Nutrient-Dense
While many keto dishes focus on fats and proteins, these muffins sneak in vegetables like spinach and bell peppers, adding a good dose of vitamins, fiber, and minerals. This makes the muffins a well-rounded option, giving you more than just basic keto macros—they also offer important nutrients that benefit overall health.
🧮 Calorie Count Per Serving:
- Calories: 150 kcal
- Net Carbs: 2g
- Protein: 10g
- Fat: 12g
- Fiber: 1g
🧐 FAQ Section-Keto Egg Muffins
Can I make these muffins dairy-free?
Yes! You can replace the heavy cream with coconut milk or almond milk, and use a dairy-free cheese alternative like nutritional yeast or dairy-free shredded cheese.Can I freeze these muffins?
Absolutely. These egg muffins freeze beautifully. Just wrap them individually in plastic wrap and store them in a freezer-safe bag for up to 2 months. Reheat directly from frozen for a quick and easy breakfast.Can I add other ingredients to these muffins?
Definitely! You can mix in cooked sausage, ham, or your favorite low-carb veggies like zucchini or mushrooms. Just make sure to sauté the veggies first to avoid adding excess moisture.
🛒 Recommended Products
- Silicone Muffin Tray
A high-quality silicone muffin tray ensures your Keto Egg Muffins bake evenly and pop out easily without sticking. It’s also super easy to clean, making meal prep a breeze.
- Recommended Product: Silicone Muffin Tray – Non-stick and heat-resistant, perfect for effortless baking and cleanup.
- Organic Olive Oil Spray
Greasing your muffin tin with an olive oil spray helps to evenly coat the tray without adding unnecessary fat. It’s convenient and ensures the muffins won’t stick to the tray.
- Recommended Product: Organic Olive Oil Spray – For an even and light oil application, ideal for low-carb cooking.
- Mandoline Slicer
A mandoline slicer helps create perfectly thin and even slices of vegetables like bell peppers, making prep for your egg muffins quick and precise.
- Recommended Product: Mandoline Slicer – Slice your veggies quickly and evenly to achieve the best texture for your muffins.
- Cheese Grater
For the freshest, fluffiest cheese, a high-quality grater is a must. Grate cheddar cheese right before mixing it into your egg muffins for maximum flavor and texture.
- Recommended Product: Stainless Steel Box Grater – For easily grating cheese, vegetables, and more.
- Herb Scissors
Herb scissors with multiple blades make it easy to quickly chop fresh herbs to mix into or garnish your egg muffins. They save time and ensure evenly cut herbs every time.
- Recommended Product: Herb Scissors with 5 Blades – Quickly chop fresh herbs to top your muffins or other dishes.
- Mixing Bowl Set
A durable set of mixing bowls is perfect for whisking eggs, mixing vegetables, and preparing the entire egg muffin mixture. Opt for a nesting set for easy storage.
- Recommended Product: Stainless Steel Mixing Bowl Set – A versatile, multi-sized set for all your kitchen prep needs.
- Silicone Baking Cups
Using reusable silicone baking cups helps make cleanup easy while also preventing your egg muffins from sticking to the tray. These are eco-friendly and long-lasting.
- Recommended Product: Reusable Silicone Baking Cups – Perfect for mess-free baking and easy cleanup.
🍗 More Delicious Low-Carb Recipes
- Keto Avocado & Bacon Breakfast Bowl – A perfect pairing for these muffins, packed with healthy fats and protein.
- Crispy Parmesan Kale Chips – A great crunchy, keto-friendly snack.
- Buffalo Chicken Meatballs – Perfect for meal prep and packed with flavor.