Keto Egg Muffins These keto egg muffins have a savory, verdant twist, and yes you do get breadcrumbs to things moderation. Fast, simple, and ideal for meal prep! High in protein, these muffins contain eggs, cheese, and any number of low-carb veggies and breakfast meats including spinach, bell peppers, mushrooms, bacon or sausage. Those baked in a muffin pan are perfect for eating on the run or snacking between meals. Their adaptability is what makes them ideal for the keto diet. You can adjust your ingredients based on the macros you have left to reach your target for the day. Here is where you can get creative and utilize whatever you have on hand to create infinite combinations of flavors!
Keto Egg Muffins Whether you are all in with the Keto lifestyle or staying low carb and need some tasty no bread/sugar options, these keto egg muffins can help. Gluten free, packed with healthy fats and protein. The recipe is also easily modified to be vegetarian/ vegan as desired. The best part? They freeze really well, so make a large batch and keep them in the fridge to heat up throughout the week. They freeze nice and also reheat great. From breakfast to post-workout fuel, these egg muffins are tasty and filling, not to mention completely adaptable for any keto kitchen.
Keto Egg Muffins Recipe
Today, we will talk about some basic knowledge of how to create egg muffins and a very easy recipe for keto egg muffin, including which ingredients are used, tools need (inc. cooking time),and their nutrition. These little guys are great for meal prep and super versatile. Just keep your base simple – eggs and cheese with some cream to add a bit of texture, or go all out by adding whichever meats, nuts, veggies and herbs you fancy.
Step by step guidance even a beginner can follow along with. We will also give you great advice for storage and reheating, as well as creative twists. These muffins tick all the boxes from cheesy, savory to loaded with veggies. Let’s get started!
Keto Egg Muffins
Ingredients
Equipment
Method
- Preheat the Oven: Preheat the oven to 375°F (190°C) and grease a 12-cup muffin tin or use silicone liners.
- Prepare the Egg Mixture: Whisk eggs in a large mixing bowl, then the heavy cream, salt and pepper until well combined and smooth.
- Add Fillings: Whisk in the cheese, spinach, bell peppers and cooked bacon or sausage. Mix well to distribute evenly.
- Fill the Muffin Cups: Spoon equal amounts of the mixture into each muffin cup, filling each cup about ¾ full.
- Bake: Cook for 18–20 minutes, or until egg muffins are puffed up and center is firm.
- Cool and Serve: Cool the muffins for 5 minutes before removing from tin and serving. Store leftovers in the fridge.
Notes
- Silicone Muffin Liners (Easy Release & Clean)
- These muffins will puff up during baking so do not overfill the cups.
- To keep this vegan, just omit the cheese, using coconut milk in place of the cream.
- Minced vegetables should be as small as possible to bake evenly.
- They freeze beautifully and then reheat in the microwave or in the oven.
Keto Egg Muffins Nutrition
| Nutrient | Amount |
| Calories | 210 kcal |
| Fat | 16g |
| Protein | 13g |
| Total Carbs | 3g |
| Net Carbs | 2g |
| Fiber | 1g |
Frequently Asked Questions:
Ques: Can I freeze the muffins?
Ans: Yes, they freeze well for up to 2 months.
Ques: Can I use egg whites only?
Ans: Yes, but the texture will be lighter and less rich.
Ques: How do I reheat them?
Ans: Microwave for 30–45 seconds or warm in the oven.
Ques: What other fillings can I use?
Ans: Try mushrooms, feta, jalapeños, or ham.
Ques: Do they taste eggy?
Ans: Slightly, but cheese and fillings balance the flavor well.
Hi, I’m Ereka Vetrini, the editor and voice behind KetoRecipesMom.com – a space dedicated to helping busy moms and families embrace the keto lifestyle with ease, confidence, and delicious food!
As a mom, home cook, and health-conscious foodie, I understand the daily challenge of preparing meals that are both nutritious and kid-approved. That’s why I started this blog—to share simple, family-friendly keto recipes that save time in the kitchen and make healthy eating truly enjoyable.