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Keto Egg Muffins

Dom Lorenzo
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Level up your breakfast recipe with these easy and quick Keto Egg Muffins! Packed with protein and loaded with nutritious veggies like spinach and bell peppers, these savory portable breakfast muffins are perfect for meal prep or busy mornings. Cheesy, satisfying, and low-carb, they’re a delicious way to start your day while staying on track with your keto lifestyle.

Keto egg muffins served on a white rectangular plate.
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Preparation And Cooking Overview

Making keto egg muffins at home is simple and quick. It just takes 10 minutes to prep and 20 minutes to cook. First, whisk together the eggs, mix in your favorite fillings, and bake the mixture in a muffin tin for a flavorful treat.

Chef's note

These low-carb egg muffins are endlessly versatile. Mix and match different keto vegetables, meats, and cheeses to create your favorite flavor combinations. They’re also great for meal prepping and can be stored in the fridge for quick breakfasts throughout the week.

  • Prep Time: 10 minutes
  • Cooking Time: 20 minutes
  • Total Time: 30 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 12 Servings

Ingredients For This Keto Egg Muffins Recipe

Here are all the ingredients that you need to make low-carb egg muffins at home: 

  • 8 large eggs
  • ¼ cup heavy cream
  • ½ cup bacon, cooked and crumbled
  • ½ cup cheddar cheese, shredded
  • 1 cup spinach, chopped
  • ½ cup bell pepper, diced
  • ½ teaspoon sea salt
  • ¼ teaspoon freshly crushed black pepper
  • ¼ teaspoon garlic powder

Additional Ingredients

  • Mushrooms: Add ½ cup of finely chopped mushrooms into the egg mixture for a hearty, earthy flavor and extra fiber. 
  • Sausage crumbles: For more protein and a richer taste, add homemade sausage crumbles to the egg mixture. 
  • Green onions: Chop some green onions and add them to the mixture for extra low-carb veggies. 

Ingredient Substitutions

  • Bacon: If you are not a fan of bacon, use sausage, ham, or turkey bacon as alternative protein options. 
  • Cheddar Cheese: Swap cheddar cheese with mozzarella, feta, or goat cheese for a different flavor profile.

Cooking Tools Required

  • Measuring cups and spoons
  • Large mixing bowl
  • Knife
  • Whisk
  • Spatula
  • Non-stick spray or silicone muffin liners
  • Muffin tin

Tools Substitute Options

  • Muffin tin: You can use individual silicone molds or muffin cups if you don’t have a muffin tin. They work well for portioning and baking.

How to Make Keto Egg Muffins: Step-By-Step Guide

Cooking methods

  • Baking

Preparation steps

  1. Gather and measure the ingredients. 
  2. Grease a muffin tin with non-stick spray or line it with silicone muffin liners.
  3. Cook and crumble the bacon in a small bowl. 
  4. Rinse the spinach and bell pepper under cold tap water, and chop them.   

Cooking instructions

  1. Preheat your oven to 375°F (190°C).
  2. In a large mixing bowl, whisk together the eggs, heavy cream, sea salt, black pepper, and garlic powder until well combined.
  3. Stir in the crumbled bacon, shredded cheese, chopped spinach, and diced bell pepper.
  4. Pour the egg mixture evenly into the prepared muffin tin, filling each cup about ¾ full.
  5. Put the filled muffin tin in the preheated oven and bake for 18-20 minutes, or until the muffins are set and slightly golden on top. 
  6. Allow them to cool in the tin for a few minutes before removing them. 

Chef's pro tip

For the best texture in your keto egg muffin cups,  be sure to let the egg mixture rest in the tin for 3-5 minutes before baking. This helps release any trapped air bubbles, ensuring your muffins turn out light and fluffy rather than spongy.

What To Serve With Keto Egg Muffins

  • Cucumber salad: Serve warm egg muffins with a refreshing cucumber salad for a light, crunchy contrast. 
  • Cauliflower hash browns: Pair the egg muffins with a low-carb, crispy alternative to traditional hash browns, making your mornings more filling and satisfying. 

How To Make It Healthier

  • Discard the egg yolks and use only egg whites to reduce the fat and calorie content.

Time-Saving Tips

  • Cook the bacon the night before to save time in the morning. 
  • Buy pre-shredded Cheddar cheese from the store instead of buying a block and shredding it yourself.   

Storage And Reheating Instructions

Storage tips 

  • Store the leftover egg muffins in an airtight container in the refrigerator. They will remain fresh for up to 5 days. Alternatively, you can freeze them for up to a month. 

Reheating best practices

  • To reheat the muffins, microwave for 20-30 seconds or warm them in a 350°F (175°C) oven for 5-7 minutes.

Recipe Wrap-Up And Conclusion

These Keto Egg Muffins are a delicious, easy, and versatile option for anyone on a low-carb diet. They’re perfect for meal prep, portable for on-the-go mornings, and customizable to suit your taste preferences. Whether you’re making them ahead for the week or enjoying them fresh out of the oven, these egg muffins are sure to become a staple in your keto meal plan.

Frequently asked questions

Yes, eggs are perfect for keto because they are low in carbs, high in protein, and packed with healthy fats.

One large egg contains less than 1 gram of carbs, making it an excellent low-carb option for keto diets.

It’s not recommended, as this substitution will thin the mixture and affect how well the muffins cook. For the best results, we recommend sticking to heavy cream.

Yes, you can freeze bacon and egg muffins for up to 1 month. Just reheat them in the microwave or oven when ready to eat.

📖 Recipe

Keto egg muffins served on a white rectangular plate.

Keto Egg Muffins

These Keto Egg Muffins are a quick, protein-packed breakfast option loaded with veggies, cheese, and bacon, perfect for meal prep and customizable to your taste.
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Course: Breakfast
Cuisine: American
Keyword: 30-minute, keto egg recipe, keto muffins
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 12
Calories: 122kcal

Ingredients

  • 8 large eggs
  • ¼ cup heavy cream
  • ½ cup bacon cooked and crumbled
  • ½ cup cheddar cheese shredded
  • 1 cup spinach chopped
  • ½ cup bell pepper diced
  • ½ teaspoon sea salt
  • ¼ teaspoon freshly crushed black pepper
  • ¼ teaspoon garlic powder
US Customary - Metric

Instructions

Preparation steps

  • Gather and measure the ingredients.
  • Grease a muffin tin with non-stick spray or line it with silicone muffin liners.
  • Cook and crumble the bacon in a small bowl.
  • Rinse the spinach and bell pepper under cold tap water, and chop them.

Cooking instructions

  • Preheat your oven to 375°F (190°C).
  • In a large mixing bowl, whisk together the eggs, heavy cream, sea salt, black pepper, and garlic powder until well combined.
  • Stir in the crumbled bacon, shredded cheese, chopped spinach, and diced bell pepper.
  • Pour the egg mixture evenly into the prepared muffin tin, filling each cup about ¾ full.
  • Put the filled muffin tin in the preheated oven and bake for 18-20 minutes, or until the muffins are set and slightly golden on top.
  • Allow them to cool in the tin for a few minutes before removing them.

Nutrition

Nutrition Facts
Keto Egg Muffins
Amount Per Serving
Calories 122 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 4g25%
Trans Fat 0.02g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 126mg42%
Sodium 238mg10%
Potassium 97mg3%
Carbohydrates 1g0%
Fiber 0.2g1%
Sugar 1g1%
Protein 6g12%
Vitamin A 711IU14%
Vitamin C 9mg11%
Calcium 57mg6%
Iron 1mg6%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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