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

  1. (I hope this isn't a double comment — I typed one comment, it asked me to sign in, and then after I signed in, it sent me back to the blank comment box!)

    Awesome!

    I was inspired by your recipe to try a vegan version.

    I preheated the oven to 400 degrees Fahrenheit. Then I drained two packages of extra-firm silken tofu, crumbled them into the food processor, and pureed until smooth. I added a teaspoon or so of turmeric for color, just pureed it in, and a dash of salt and pepper. I then caramelized a large chopped onion in vegetable oil. Once the onion was mostly done, I crumbled vegetarian sausage substitute into the pan and browned it with the onion. I folded the onion-sausage mixture into the pureed tofu. I greased a metal 12-cup muffin pan with Pam and spooned the tofu mixture into the cups, filling them to the top but not mounding over. I didn't use liners or anything. Then I baked for about 30 minutes, until the muffins were nicely browned.

    I'm eating one this morning and they turned out great!

    I'm not even vegan — just wanted to try something different. Pureed tofu works great when cooked like scrambled eggs, so I figured it might work in this recipe, and it does!

    Bonus — I had no trouble with the tofu mixture sticking to the muffin pan 🙂 The muffins slid right out with no residue left behind.

    Thank you so much for the inspiration!

  2. Thanks for the inspiration! I used your recipe as a base for my own version, and it turned out wonderful! My husband and baby loved them, too 🙂 I posted it over on my blog with a link to your post. Thanks!

  3. whenpigsfly, I believe strongly in letting readers make their own choices about food and other cooking related things, so if you are concerned about the safety of silicone muffin cups, by all means do not use them.

  4. My husband and I just gone done making these for Sunday breakfast. They are yummy!

    I'm glad to have an easy breakfast for during the week to alternate with steel cut oats.

    This time we only used the cheese and green onions with the eggs.
    Next week, we plan on adding turkey sausage.

    Thanks for a great recipe!

  5. Wow, the muffins really do look beautiful

  6. Becky, what a nice mom you are. I'm not teaching any more, but when I did I sure ate these in the car on the way to work a lot of mornings!

  7. I saw the link to this blog on Pinterest and decided to try them for my daugher (also a school teacher). I love that these are easy and good for her. It's great to be able to do something for her now that she's back in school and our time together is limited,

  8. Shared this link on my blog today! Made them yesterday, big hit with the kids! Thanks!

  9. Yes, I think that would work fine, but I would still spray them with olive oil or non-stick spray.

  10. Would these come out okay if I made them in ramekins or small oven safe mugs?

  11. Two Yums Up!!! giggle, it beats two thumbs up for certain xo

  12. I definitely think you could reheat them in a toaster oven. I might undercook slightly when you bake them, and maybe wrap in foil when you're heating them. Would love to hear how that works for you.

  13. Has anyone tried reheating these in a toaster oven? I no longer have a microwave and have no plans on replacing it.

  14. Daisy, it's a misnomer that eating eggs increases our cholesterol levels. We actually manufacture most of the cholesterol in our bodies in our liver. When we eat cholesterol, our bodies simply manufacture less of it. My cholesterol levels actually decreased by eating more eggs and less starches and sugars. When I reverse that, then my cholesterol levels increase. (I give blood every two months and they do a cholesterol test each time so I have a well documented history showing how food affects my cholesterol levels.)

  15. The moment I read through this recipe, I got started on it right away. I just popped them out of the oven and they look amazing. I haven't tried them but I'm sure they'll be great. I may try them with a little egg white mixture to cut the cholesterol. Anyone tried that? Thanks for the recipe!

  16. I don't beat the eggs too much, and the muffin cups I use are fairly small, but really you can make them anywhere from 3-4 bite size to larger, just adjust the cooking time.

  17. OMG!!! Found you on Pinterest. I made these today and they are wonderful!! Except mine was huge! LOL. I guess I beat the eggs to much. Still taste great. I am diabetic and these fit the bill for breakfast. Thank you.Diana

  18. These are a BIG hit here. I made them in a flower shaped silicone pan and they were almost too cute to eat… then my 5 year inhaled three of them! Thanks for the idea! I'm trying them in the freezer… we'll see!

  19. Great recipe! An I like how you removed the milk. Eggs are lighter and fluffier without liquid added. Made mine with black beans, Gouda, green onions and Sazon (by Goya). Very, very good!!

  20. So glad people are still enjoying these! I've been making them for many, many years now.