One thing I need more of in the mornings is TIME, and these keto egg muffins are gifts of it in small, delicious packages! I love low carb recipes that give me high protein low carb snacks that are ready to go anytime!
This make ahead low carb muffins trio sets my mornings up for success. I start my schedule glad that I planned ahead with healthy recipes, letting me get out the door early, satisfied and, honestly, a bit smug.
This low carb breakfast is the perfect way to start any day! Let’s dive in!
Looking for more keto breakfast? Check out my keto breakfast muffins, keto blueberry muffins, or my coconut flour pancakes.
What I Love About This Keto Egg Muffins Recipe
These Egg Muffins are the IDEAL plan-ahead breakfast:
- Ready in under an hour!
- Super common ingredients!
- Customizable – make them however you like best, or make a variety for a crowd!
Egg Cups Recipe Notes
These egg cups are so easy, anyone can make them. But if you want some insider tips – read on:
Ingredient Notes
Whether you go with the fajita version or the veggie and spinach egg muffins, there are some universal ingredient tips to remember:
- Shredded Cheese: It’s super easy and convenient to buy this item pre-shredded in the dairy aisle! BUT, if you have food allergies, take a hard pass.
There are anti-caking agents to keep the cheese from clumping that can be a problem for some diets! You can’t go wrong with shredding it yourself, plus it’s often less expensive and a decent tricep workout. Winning! - Bacon and Sausage – watch out for hidden sugars in these tasty meats! Labels like “maple” or “brown sugar” are a good giveaway that the carb count on those versions are gonna be higher.
Tools To Make
To make these quick and easy muffin tin eggs, you’re going to need …
- You guessed it, a muffin tin! You won’t need muffin liners for this particular recipe
- Olive oil spray to make sure your scrumptious egg cups pop right out!
Storing Tips
The only way storing these keto egg muffins would be easier is if you could put them back in their shells! But, seriously. Let them cool, then put them in a single layer in an airtight container. Keep in the fridge, then warm in the microwave or toaster oven.
Can You Freeze Them?
These egg muffins are easy to freeze and save for another hurried morning when it’s hard to wake up. Just put in an airtight container (I prefer a resealable bag for this) and store in the freezer.
After a short night’s sleep, spend a few extra minutes in the shower to wake up, quickly reheat a couple of these for breakfast, and voila! You’re ready to take on the day.
Meal Prepping Tips
These egg muffins are flexible, get ready quickly, and there for you whenever you need them. They sound like a great date, but really they are just the perfect healthy snacks or breakfast!
It’s easy to mix up whatever variation you like most — make a big batch and pull them out of the fridge or freezer whenever you’re ready. They make for delicious high protein low carb snacks, no matter what time of day.
This is one of those keto snacks that makes it easy to keep your macros where you need them while still having a satisfying and easy meal!
Low Carb Muffins Recipe Variations
I’ve provided a few varieties on these low carb muffins in the healthy recipes below, but here are even more ways to make this recipe your own!
Can I Make These With Egg Whites?
YES! If egg whites are a better fit for your meal plan, then swap away. About 2 egg whites (or 1/4 cup of egg whites from the carton) equal 1 egg.
Can I Change The Filling?
Absolutely. Just be sure to fully cook whatever you add into the egg muffins to release any access liquid.
Are These Muffins Low Carb?
These low carb breakfast muffins fit perfectly into a low carb lifestyle with around ONE carb per muffin! Say what??? Lots of keto vegetables, high protein, absolutely delicious! These healthy breakfast muffins are a perfect 10!
More Easy Breakfast Recipes
Looking for more breakfast recipes that are quick and easy to grab on the go when you’re running out the door?! I hear you!
Here are some tasty recipes to try:
- Crustless Spinach Quiche
- Crustless Quiche Lorraine
- Keto Breakfast Casserole
- Zucchini Quiche
- Keto Pumpkin Muffins
Keto Egg Muffins
Print Recipe Pin RecipeIngredients
Base:
- 12 Large Eggs
- 1/2 Cup Heavy Cream
- 1/2 Teaspoon Kosher Salt
- Dash of Pepper
Bacon + Cheddar
- 12 Oz Bacon sliced and cut into ¼” pieces
- 1/2 Cup Onions chopped
- 1/2 Cup Sharp Cheddar Cheese shredded
Fajita
- 12 Oz Breakfast Sausage no sugar added + casing removed
- 1 Tablespoon Mild Tasting Oil (see notes below)
- 1/2 Red Bell Pepper chopped
- 1/2 Cup Yellow Onion chopped
- 1 Tablespoon Keto Taco Seasoning or no sugar added taco seasoning
- 1/2 Cup Pepper Jack Cheese shredded
Veggie:
- 2 Tablespoons Mild Tasting Oil (see notes below)
- 1/2 Cup Yellow Onion chopped
- 3 Cups Spinach or Kale chopped I used a combo
- 1/2 Cup Cherry Tomatoes sliced
- 1/2 Cup Mozzarella Cheese shredded
Instructions
Bacon + Cheddar:
- Preheat oven to 350 F and grease a muffin tin with cooking spray.
- Add sliced and cut into ¼” pieces bacon (12 Oz) to a skillet and cook through.
- Move to paper towel lined plate.
- Remove all but 1 tablespoon of bacon fat, and add chopped onion (1/2 cup) to saute until translucent.
- Meanwhile, combine eggs (12 large in size), heavy cream (1/2 cup), salt (1/2 teaspoon) and a dash of pepper in a bowl.
- Stir in shredded cheese (1/2 cup), bacon and chopped onions.
- Pour mixture into prepared muffin tins
- Bake in the oven for 20-25 minutes, or until the center is set.
- Serve warm and enjoy!
Fajita
- Preheat oven to 350 F and grease a muffin tin with cooking spray.
- Add breakfast sausage (12 Oz) to a skillet and cook while breaking it up with the back of your spoon. Cook until the sausage is no longer pink.
- Move to paper towel lined plate.
- Carefully clean the skillet with a paper towel and add veggie oil (1 tablespoon).
- Add chopped onion (1/2 cup) and chopped bell pepper (1/2) and saute until the onion is translucent.
- Meanwhile, combine eggs (12 large in size), heavy cream (1/2 cup), salt (1/2 teaspoon), dash of pepper and low carb taco seasoning (1 tablespoon) in a bowl.
- Stir in cheese (1/2 cup), sausage and veggies.
- Pour mixture into prepared muffin tins.
- Bake in the oven for 20-25 minutes, or until the center is set.
- Serve warm and enjoy!
Veggie:
- Preheat oven to 350 F and grease a muffin tin with cooking spray.
- Add vegetable oil (2 tablespoons).
- Add chopped (1/2 cup) onion and cook until translucent.
- Add chopped spinach (3 cups) and/or kale, and cook until wilted. You may need to do this in batches depending on your pan size.
- Meanwhile, combine eggs (12 large in size), heavy cream (1/2 cup), salt (1/2 teaspoon) and a dash of pepper in a bowl.
- Stir in cheese (1/2 cup), cooked veggies, and sliced tomatoes (1/2 cup).
- Pour mixture into prepared muffin tins
- Bake in the oven for 20-25 minutes, or until the center is set.
- Serve warm and enjoy!
Fans Also Made These Low Carb Recipes:
Lindsey's Tips
- Mild Tasting Oil. You want an oil with a high smoke point and mild flavor -- think avocado, vegetable, safflower, sunflower, peanut. Skip EVOO, coconut, or sesame oil.
- This recipe stores beautifully in the freezer!
- The nutritional information is based off 1 of the BACON+ CHEDDAR egg muffins, if you make 12 muffins from this recipe. The other variations will have different slightly different nutritional breakdowns.
