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Kalyn's Kitchen

Low-Carb Egg Muffins (for a Grab-and-Go Breakfast)

These low-carb egg muffins are perfect for a grab-and-go breakfast, and this master recipe can show you how to make Egg Muffins out of what’s in the fridge! Use Breakfast Recipes to find more recipes like this one.

Click here to PIN Low-Carb Egg Muffins!

Low-Carb Egg Muffins for a Grab-and-Go Breakfast found on KalynsKitchen.com

Many (many!) years ago I came up with the name Egg Muffins for these little little low-carb breakfast treats baked in silicone muffin cups (affiliate link), and I think they’re perfect for a grab-and-go breakfast. I’ve been making egg muffins since 2005, going through a few versions to get the recipe just right, and there’s no doubt that this is one of the most popular recipes on my blog.

And I’m pretty confident that my blog is the very first site that called these little baked egg cups by the name “Egg Muffins,” although now the name has spread and you can see them called that all over the web. If this is your first time making something like this, I’ve picked up a few tricks that I think you’ll like.

When I taught school I loved to make these for Weekend Food Prep, put two at a time into small plastic bags, and put the bags in the refrigerator. Then when you need a quick breakfast, open the bag, pop in the microwave until they’re hot, grab the bag and run out the door with a quick breakfast.  I confess, I used to eat them in the car on the way to school. (Please, no lectures about the microwave or heating in plastic. That was years ago and everyone makes their own choices!)

Low-Carb Egg Muffins for a Grab-and-Go Breakfast found on KalynsKitchen.com

I don’t think of egg muffins as only for people who are following a low-carb eating plan or the South Beach Diet, although they’re perfect for any carb-conscious eater. These little breakfast treats are high in protein, gluten-free, and perfect to feed to kids. This is a great idea for breakfast for anyone who’s busy in the morning and wants something that can be made ahead and eaten on-the-go.

Low-Carb Egg Muffins Master Recipe process shots collage

Steps for Making Low-Carb Egg Muffins:

(Scroll down for complete printable recipe.)

  1. For quite a few years I made Egg Muffins in a Silicone Muffin Pan (affiliate link), and they work fine if that’s what you have. This type of pan will make a flatter muffin. Now I greatly prefer individual Silicone Muffin Cups (affiliate link). 
  2. Whether you use silicone muffin pans or individual silicone cups, spray them with nonstick spray, and put them on a large cookie sheet to catch spills. 
  3. The two ingredients I think are essential are cheese and green onions; other than that, the varieties are endless. Put cheese, meat, or veggies in the muffin cups first, depending on what you’re using.
  4. Then pour in beaten eggs. I like to take a fork and gently “stir” the ingredients so they’re well-combined.
  5. Bake 25-35 minutes until muffins have risen and are slightly browned and set.
  6. Let the muffins cool for 15-20 minutes before you store them in the refrigerator.  (I used to freeze them, but I find they keep in the fridge for over a week and I like them best when they haven’t been frozen.) 
  7. For me, two small muffins is the right amount for breakfast. I microwave for about 45 seconds and breakfast is ready!  (Don’t cook too long or the eggs can get rubbery.

Low-Carb Egg Muffins for a Grab-and-Go Breakfast found on KalynsKitchen.com

The options really are endless, but the Green Chile and Cheese Egg Muffins shown here are one of my favorites. Hope you have fun experimenting with the recipe!

More Low-Carb Breakfasts from Kalyn:

Egg Muffins with Ham, Cheese, and Green Bell Pepper 
Low-Carb Green Chile and Cheese Egg Muffins
Breakfast Casserole with Mushrooms, Green Bell Peppers, and Feta
Low-Carb Egg Muffins with Ham, Cheese, and Green Bell Pepper
Sausage, Mushrooms, and Feta with Eggs
Southwestern Egg Casserole

Weekend Food Prep:

This recipe has been added to a new category called Weekend Food Prep to help you find recipes you can prep or cook on the weekend and eat during the week!

Low-Carb Egg Muffins for a Grab-and-Go Breakfast

These low-carb egg muffins are perfect for a grab-and-go breakfast!


  • 12 – 15 eggs (use 12 eggs for individual silicone cups and 15 for larger silicone muffin pans.  You can use less egg yolks and more egg white if you prefer.)
  • 1 tsp. (or more) Spike Seasoning (optional, if you don’t have Spike, use any type of seasoning blend that’s good with eggs. See notes for more about Spike.)
  • fresh-ground black pepper (optional)
  • 1-2 cups grated low fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat; omit the cheese if you want egg muffins that are Whole 30 or Paleo.)
  • Optional, but highly recommended, 3 green onions diced small.
  • Optional: chopped veggies such as blanched broccoli, red pepper, sauteed zucchini, sauteed mushrooms, etc. (Using veggies will reduce the fat content)
  • Optional: diced Canadian bacon, lean ham, or crumbled cooked turkey sausage


  1. Preheat oven to 375 F.  Spray a Silicone Muffin Pan (affiliate link) or Silicone Muffin Cups (affiliate link) with non-stick spray or olive oil.
  2. In the bottom of the muffin cups layer diced meat, if using, sauteed vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients.
  3. Break eggs into large measuring bowl with pour spout, add Spike Seasoning (affiliate link) and pepper (if using) and beat well.
  4. Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork.
  5. Bake 25-35 minutes until muffins have risen and are slightly browned and set.
  6. Egg muffins can be stored in the fridge for at least a week. Reheat in the microwave for less than a minute to warm them.


Here is more about Spike Seasoning if you’re not familiar with it.

This recipe created by Kalyn with inspiration from The South Beach Diet book.  I’ve been making Egg Muffins since 2005 and this recipe has been updated several times with better photos.)

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
These Egg Muffins are a perfect breakfast for any type of low-carb eating plan, and if you use the right ingredients these can easily be Keto, Paleo, or Whole 30. With lower-fat dairy and the right ingredients they’re also perfect for any phase of the South Beach Diet.

Find More Recipes Like This One:
Use the Diet Type Index to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
It’s not possible to calculate nutritional information on a master recipe like this with varied ingredients, but you can see nutritional information on Low-Carb Green Chile and Cheese Egg Muffins or Low-Carb Egg Muffins with Ham, Cheese, and Green Bell Pepper.

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    327 Comments on “Low-Carb Egg Muffins (for a Grab-and-Go Breakfast)”

  1. How in the world do you print off your RECIPE?  you have all the different little Icons.. a print it would be really nice 🙂

    • i have deleted the profanity, which isn’t welcome on my blog. Not sure how you missed it, but in the recipe underneath the thumbnail photo there is a big green button that says PRINT RECIPE. Seems pretty obvious that you click that button to print.

  2. Do you leave them in the silicone Muffin Cups or do you remove them? If you leave them do you leave them in the cups when you microwave them? Thank you.

  3. I really love egg muffins! And yes, there are all over the internet now and even I had made my own version… but really glad to know that you are the creative mind behind naming these cute little babies!

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  5. These look really good. I was wondering if they could be made in the microwave. Thank you.

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  12. This looks amazing. I love your idea.

  13. Thank you for all your wonderful recipes, they always turn out great! Keep it up

  14. Can you make them without cheese? It upsets my tummy. Thanks!

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  16. Thanks for the wonderful recipe. I love how it is endlessly variable. I can use what is on hand and they are great when I have to fly out to work and also for the family at home for an easy peasy breakfast. 🙂

  17. Hi I was wondering if you can freeze the egg muffins. I have tried them and they are super.

    • I used to freeze them when I first started making this recipe years ago. But when you thaw and reheat they release a lot of water, and I think they’re better just refrigerated. They will keep at least a week in the fridge, and I can usually finish them off by then!

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  19. These turned out great. I did use paper muffin cups. I will spray them with pam next time. They were very tasty though!