One thing we all need more in the morning is time, and these breakfast egg muffins are gifts of it in a small delicious package. Cheesy and stuffed full of goodies, these egg cups make for great meal prep and are packed with protein.
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Are Egg Muffins Low Carb and Keto? Are They Healthy?
These egg muffins are low in carbs and high in fat and protein, making them a great keto breakfast or snack.
As far as being “healthy”, that depends on your nutritional goals–these keto egg muffins contain cheese and heavy cream, and they’re not low in fat or calories.
Ingredients for Breakfast Egg Muffins
Here’s how to make our family’s 3 favorite types of egg muffins–each of them use the same eggy “base”, with a different cheese, veggie, and protein mixed in. Here’s what to grab:
- The base is made of whole eggs, heavy cream, salt, and pepper. (These are more of a crustless quiche than a frittata)
- Sausage egg muffins contain breakfast sausage, bell pepper, onion, and pepper jack cheese.
- Bacon egg muffins are stuffed with cheddar cheese and bacon.
- Vegetable egg muffins have onion, spinach, mushrooms, and mozzarella.
Substitutes + Tweaks
Once you get this recipe down, feel free to tweak and adjust it to your liking. These egg cups are as customizable as any omelet or scramble.
- Protein options: Bacon, breakfast sausage, pancetta, or shredded salmon (take a note from my salmon frittata).
- Veggies to consider: onions, broccoli, mushrooms, roasted red peppers, green onions, kale, tomatoes, and spinach (see my crustless spinach quiche). Really most veggies are great with eggs!
- Different cheeses are great: You can use anything meltable, from parmesan to cheddar, to mozzarella.
- Reduce the fat/calories, by making egg white muffins–take a note from my egg white frittata and simply substitute whole eggs for 2 egg whites. You can also leave out the heavy cream, or use half and half or milk.
How to Make Egg Muffins
Not only will these egg muffins make your mornings easier, but they also come together with hardly any work from you (let your oven do the heavy lifting). Here’s how:
Prep your mix-ins. If using meat it should be cooked all the way through (sausage browned and bacon crisped). Veggies should be sautéed so they don’t release liquid as the egg cups bake–this is what makes egg muffins watery.
Mix the base, making sure not to over-whisk, this can make your egg muffins spongy. Then mix in your meat (if using), cheese, and cooled veggies.
Pour + bake. Pour eggs into a very well-greased muffin tin pan, and bake in the preheated oven until cooked all the way through.
How to Store, Reheat, and Freeze Egg Cups
Breakfast egg muffins are made for meal prep–whether you’re making them on Sunday for a busy week ahead, or for the month, here’s how:
- To store: place them in an airtight container in the fridge, they’ll last up the 4 days.
- To freeze: Place in a large resealable baggie and remove as much air as possible.
- To reheat: Place a damp paper towel on top, and pop in the microwave for 30 seconds-1 minute (from the fridge), and 1-2 minutes (from frozen).
If you follow my egg muffin instructions closely, you shouldn’t have any issues. But here are answers to common questions:
- Why are my egg muffins spongy? This can happen if the eggs are over-mixed. Whisk them just enough to combine, but not so much that your eggs start to get fluffy.
- Why are my egg bites watery? If the vegetables are not sauteed before mixing them in, your egg cups can get watery and will have trouble staying in one piece.
- How do you keep egg muffins from sticking? Spray your muffin tin pan, very heavily, with cooking spray. You can also try using a muffin tin liner.
- French Omelette
- Crustless Zucchini Quiche
- Smoked Salmon Deviled Eggs
- Spinach Frittata
- Best Deviled Eggs
- Souffle Omelette
- Steamed Eggs
Egg MuffinsPrint Recipe Pin Recipe
- 12 Large Eggs
- 1/2 Cup Heavy Cream
- 1/2 Teaspoon Kosher Salt
- Dash of Pepper
Bacon egg muffins
- 12 Oz Bacon cooked + crumbled
- 1/2 Cup Onions chopped
- 1/2 Cup Sharp Cheddar Cheese shredded
Sausage egg muffins
- 12 Oz Breakfast Sausage cooked + crumbled
- 1 Tablespoon vegetable or avocado oil
- 1/2 Red Bell Pepper chopped
- 1/2 Cup Yellow Onion chopped
- 1/2 Cup Pepper Jack Cheese shredded
Veggie egg muffins
- 2 Tablespoons vegetable or avocado oil
- 1/2 Cup Yellow Onion chopped
- 3 Cups Spinach chopped
- 1/2 Cup Cherry Tomatoes sliced
- 1/2 Cup Mozzarella Cheese shredded
- Preheat oven to 350 F and heavily grease a muffin tin with cooking spray. Option to use a silicone muffin tin pan for even less chance of the eggs sticking.
- Saute the veggies in avocado or vegetable oil. (For the bacon version, I saute the onion in the bacon fat). Allow them to cool slightly before proceeding.
- Meanwhile, whisk together the eggs, heavy cream, salt, and pepper in a bowl. Stir in the meat (if using), cheese, and sauteed veggies.
- Pour eggs into the muffin tin pan, and bake in the preheated oven for 20-25 minutes, until the center is set.
Fans Also Made These Low Carb Recipes:
- Nutritional information is based on 1 of the bacon egg muffin variation: