Kalyn's Kitchen

Low-Carb and Keto Egg Muffins (Master Recipe)

Low-Carb and Keto Egg Muffins are perfect for a grab-and-go breakfast, and my master recipe will help you make them out of whatever you have in the fridge! And if you prefer to follow a stricter recipe, this post has links to all my low-carb and Keto egg muffin recipes.

PIN Low-Carb and Keto Egg Muffins to try some later!

Low-Carb and Keto Egg Muffins (Master Recipe) photo collage

Many (many!) years ago I came up with the name Egg Muffins for these little little low-carb or Keto breakfast muffins baked in silicone muffin cups (affiliate link), and I think they’re the  perfect thing for a grab-and-go breakfast. I’ve been making egg muffins since 2005, going through quite 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 almost every weekend. I’d put two at a time into small plastic bags, and put the bags in the refrigerator. Then when I was just about to leave for school I’d open the bag, pop in the microwave until they’re hot, and grab the bag and run out the door with a quick breakfast. That was years ago so if you’re anti plastic or wouldn’t heat in a microwave, make your own choices about how to reheat them! But I hope you do try making some for a quick and easy breakfast.

Check out Low-Carb and Keto Grab-and-Go Breakfasts for more quick breakfast choices like this one.


Low-Carb and Keto Egg Muffins (Master Recipe) early photo

Who Will Like Egg Muffins for Breakfast?

I don’t think of egg muffins as only for people who are following a low-carb or Keto eating plan, although they’re perfect for any carb-conscious eater. These little breakfast treats are high in protein 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.

Silicone Baking Cups collage photo

What Baking Cups Do I Use for Egg Muffins?

I always use silicone baking cups for making egg muffins. I’ve had various sizes through the years, but now this Jumbo Muffin Cup from Chambers Bay (affiliate link) is the one I use most consistently. (Those are the pastel ones shown on the right and in the package, and this company is not compensating me in any way for mentioning them here.)

Basic Steps for Making Low-Carb Egg Muffins:

(Scroll down for printable master recipe which has much more information about ingredients and amounts.)

  1. Preheat oven to 375F/190C.  Spray silicone muffin cups with nonstick spray, and put them on a large cookie sheet to catch spills.
  2. The two ingredients I always include are grated cheese and thinly sliced green onions.
  3. Decide what other meat and/or vegetables you want to include in your person egg muffin variation.
  4. Cut the vegetables into small bite-sized pieces. I saute veggies quickly in a hot pan for a couple of minutes.
  5. Meat is optional but if using it cook (if needed) and cut or crumble meat of your choice into pieces.
  6. Break eggs into a large container with a pour spout and beat eggs well so they’re completely combined. 
  7. I always add Spike Seasoning (affiliate link) and some freshly-ground black pepper to the eggs.
  8. Layer meat, veggies, cheese, and green onions into the silicone muffin cups. 
  9. Then pour in beaten eggs. I like to take a fork and gently “stir” the ingredients so they’re well-combined.
  10. Bake about 30 minutes until muffins have risen and are slightly browned and set.
  11. Let the muffins cool for 15-20 minutes before you store them in the refrigerator.
  12. I store them in a large plastic container with a snap-tight lid.
  13. For me, two small muffins is the right amount for breakfast. I microwave for about 45 seconds and breakfast is ready!
  14. Don’t cook egg muffins too long when you’re reheating them or the eggs can get rubbery.

Low-Carb and Keto Egg Muffins Recipes from Kalyn:

Keto Egg Muffins with Broccoli, Bacon, and Cheese
Low-Carb Egg Muffins with Ham, Cheese, and Green Bell Pepper
Low-Carb Green Chile and Cheese Egg Muffins
Flourless Egg and Cottage Cheese Nutrient-Dense Savory Breakfast Muffins
Cottage Cheese and Egg Breakfast Muffins with Ham and Cheddar (these bigger size muffins are low-carb but not Keto or gluten-free)
Cottage Cheese and Egg Breakfast Muffins with Bacon and Green Onion (these bigger size muffins are low-carb but not Keto or gluten-free)
Cottage Cheese and Egg Breakfast Muffins with Mushrooms and Feta (these bigger size muffins are low-carb but not Keto or gluten-free)

Weekend Food Prep:

This master 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 and Keto Egg Muffins (Master Recipe) photo collage

Low-Carb and Keto Egg Muffins Master Recipe

Yield 12 egg muffins
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes

These low-carb and Keto egg muffins are perfect for a grab-and-go breakfast and I love to make these on the weekend and have them ready for breakfast during the week!

Ingredients

  • 15 eggs (see notes)
  • 1 tsp. (or more) Spike Seasoning (see notes)
  • fresh-ground black pepper to taste (optional)
  • 2 cups grated cheese of your choice (see notes)
  • 3 cups chopped veggies of your choice (see notes)
  • 2 cups diced breakfast meat of your choice (see notes)
  • Optional, but highly recommended, 3 green onions diced small.

Instructions

  1. Preheat oven to 375F/190C.  Spray silicone muffin cups with nonstick spray, and put them on a large cookie sheet to catch spills.
  2. The two ingredients I always include in egg muffins no matter how I am varying the recipe are grated cheese and thinly sliced green onions.
  3. Decide what other meat and/or vegetables you want to include in your person egg muffin variation.
  4. I almost always use some vegetables like broccoli, green bell pepper, red bell pepper, mushrooms, or zucchini, and even greens or veggies like asparagus, brussels sprouts, or green beans could work in these. I use several cups of veggies, depending on how much the veggies shrink when they're cooked.
  5. Cut the vegetables into small bite-sized pieces. I prefer to saute quickly in a hot pan to boiling the veggies, but whichever method you use they only need a couple of minutes cooking time.
  6. I like meats like bacon, canadian bacon, breakfast sausage, or ham for egg muffins.
  7. I use about 2 cups of meat when I'm making 12 muffins; cook if needed and then cut meat of your choice into pieces or crumble so it will be well-distributed in the eggs.
  8. Break eggs into a four-cup glass measuring cup (affiliate link) and beat eggs well so they are completely combined. (Use any container with a pour spout if you don't have a large measuring cup like that.)
  9. I always add a teaspoon or so of Spike Seasoning (affiliate link) and some freshly-ground black pepper to the eggs.
  10. Layer meat, veggies, cheese, and green onions into the silicone muffin cups.
  11. Then pour in beaten eggs. I like to take a fork and gently "stir" the ingredients so they're well-combined.
  12. Bake about 30 minutes until muffins have risen and are slightly browned and set.
  13. Let the muffins cool for 15-20 minutes before you store them in the refrigerator. I take them out of the silicone baking cups and store them in a large plastic container with a snap-tight lid.
  14. 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.

Notes

I use 15 eggs (or more) for the Jumbo Muffin Cup from Chambers Bay (affiliate link) that I now prefer, but if your silicone baking cups are smaller you might only need 12 eggs.

Use any all-purpose seasoning that's good with eggs if you don't have Spike. If you're using plenty of vegetables and meat, you might want only one cup of grated cheese. The amount of vegetables needed will depend on how much they shrink when they are briefly cooked. For strongly-favored or higher-fat breakfast meats like bacon or pork sausage, you may prefer less than 2 cups.

Nutritional information is approximate and will depend on the ingredients you choose.

I've been making egg muffins for many years, with inspiration from The South Beach Diet book which mentioned them. (affiliate link)  

Nutrition Information:

Yield:

12

Serving Size:

1

Amount Per Serving: Calories: 228Total Fat: 15gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 272mgSodium: 270mgCarbohydrates: 4gFiber: 1gSugar: 1gProtein: 19g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
These Low-Carb and Keto 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 Breakfast Recipes to 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.

Historical Notes for This Recipe:
My basic recipe for egg muffins was first posted in 2006! Last update March 7, 2020 with estimated nutritional information and more suggestions for ingredient options.

Pinterest image of Low-Carb and Keto Egg Muffins (Master Recipe)

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    335 Comments on “Low-Carb and Keto Egg Muffins (Master Recipe)”

  1. Hi There,
    I have just made a variation of these with ingredients I had in my fridge and they have turned out wonderfully. I am so glad I came across you site and this recipe. I have just done a blog post of my own on them and mentioned you in it of course. Thanks again 🙂

  2. You have just saved my life for the entire month of August!! 🙂

    I am working at 6:45 AM for all my August shifts except for three so I really needed a quick, run out the door breakfast that wasn't McDonald's or Casey's breakfast sandwiches!

    I just pulled mine out of the oven and ate two for breakfast this morning to see what I thought and omg…SO GOOD!

    I had leftover green onions, bacon, and cheese from the loaded mashed potatoes I made over the weekend, so all I had to buy was the eggs and voila…amazing breakfast!

    I used a mental muffin tin, and they cooked perfect at 375 for 23 minutes. I forgot about the seasoning until the last minute, so I sprinkled the tops with salt and pepper and they were SOO GOOD. 🙂

    Thank you for the yummy, lower carb, pocket book saving, quick and easy breakfast!! (:

  3. I love making and eating mini-quiches, and this is a great low-carb version. I used sauteed mushrooms, onion, garlic, and spinach. They taste like omelets (just smaller) and go great with ketchup for quick breakfasts!

  4. I saw this recipe on Pinterest…being a low carb'r I couldn't wait to try them…I did today..They were great…I really like the simplicity of making them and having them available the rest of the week… 😉 & when you think about it..the variations are endless…Thank you…

  5. Charlie, I'm sure it would be great without cheese.

  6. Have you ever made these without the cheese? Can that be done? I am trying to cut back on cheese – I don't mind putting a little in, but the recipe calls for a lot.

  7. These look sooooo good…and EASY! Thanks for the recipe!

  8. Janet, Spike Seasoning is definitely optional in this recipe, and I'll edit to make that more clear. You can use any type of all purpose seasoning mix that's good with eggs. Hope that helps.

  9. Melissa of glutenfreeforgood is incorrect. This is not a soy-free dish. The Spikes uses defatted soy protein (it's the first ingredient). So, for those of us with a soy intolerance, Spikes is not going to work. Shame 'cause I liked the fact that it had all the other flavors in it, something difficult to manage with the typical selection of spices/flavorings available in the average kitchen. It would have been nice to give it a try.

  10. Thank you for this recipe. My family really enjoyed it. My kids call these Omelet Muffins. I hope you don't mind we posted this recipe with my adaptations on our family recipe blog, mybiscuitsareburning.blogspot.com
    thanks again!

  11. I haven't tried making them with all egg whites, but I think it would work.

  12. I made these the other day and they were a huge hit with the Family ;-).

    I used 1/2 eggs and 1/2 egg whites..do you think I can use all egg whites?

    I look forward to hearing back from you soon ~ Diane

  13. Thanks Shirley. Hope you are having a fantastic time!

  14. Kalyn, I finally made these for the last meal of our gfe retreat … sooo good! Perfect recipe to use up leftover bits of this and that, too. 🙂

    Thanks, dear!
    Shirley

  15. Great recipe. Thank you!

  16. Mine are in the oven now! I'm pretty excited!

  17. I would probably saute the collards in a tiny bit of olive oil just until they're wilted, but I do think they would be great in the egg muffins.

  18. Hi Kalyn, I am really excited to try these and it's giving me some hope about having an easier Phase 1! I would like to use chopped up collard greens and I am wondering whether you would recommend blanching them first (as you do with broccoli?) or just going for it. Do you think greens in general are good for this (also thinking of spinach) or might they be watery? Thanks so much!

  19. Katie, the eggs always sink down a little as they cool. If they're sinking down really a lot, you might be beating the eggs too much.

  20. I found this recipe and your use of the silicone baking cups and couldn't believe I hadn't thought to use them for eggs before. It was so much easier to use them than when i've tried in the past to use a tin muffin tin which doesn't ever get clean enough afterwards. Anyways, I've tried this recipe with my own fixing twice now and both times my eggs deflate after i've taken them out of the oven. Any ideas? I thought I wasn't cooking them long enough so the second time I left them in longer which made them brown quite a bit but I still had the same problem.