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 am about to make these for a Passover Seder. Here's hoping! 🙂 Making them with a little turkey bacon, sharp cheddar, red pepper, and a spinach and herb dip mix from Tastefully Simple.

  2. The muffins do rise a little in the oven and sink down slightly when you take them out. I would advise not beating the eggs too much; that will keep them from rising quite so high. You muffin cups might be slightly bigger too, and adding a couple more eggs might work better for the size you have. No worries though; they will still taste good.

  3. Hi Kalyn,
    I've just tried your egg muffin recipe because I think its super easy and looks so yummy. Thanx for the delicious recipe!
    But I was confused that my muffin sort of shrinking after I took it out of the oven 🙂 Can you please help figure out why?
    So I beat the eggs with some seasoning (I don't know if our store here in Indonesia has Spike or not, but I just wanna make those muffin right then), put bits of sausages, green onion, and cheese, then pour the egg.
    I set my oven for 15 minutes, coz its the max timer available. I don't really remember when, but I saw the muffin started to go up and up and up. I called my hubby and we cheered it up (silly eh :p). When it finally done, we took it out….and we saw… it was going down and down and down 🙁 What did I do wrong?
    But we do love the taste though 😀
    Please help, did I miss any step? Are muffins really going up in the oven then flat down once they cool down outside of the oven?
    Thanx a bunch ♥

  4. Dana, I'm not sure you will get the ingredients as evenly distributed that way (I'm thinking you'll end up with a lot more of the filling ingredients in some muffins and hardly any in others.) But try it and see if you'd like.

  5. These look good, but I was wondering if instead of layering the ingredients, they could all be mixed well together then poured/scooped into the muffin tin. It seems like it would be easier this way. Is there any reason why this wouldn't work? Thanks!

  6. These are brilliant! I have hope for getting my mornings started in the healthiest way with these on hand. They are cooling now, smell delicious, and look even better. Thank you!

  7. Momnmissouri, the amount of eggs will vary depending on the other ingredients and the muffin tin size, no worries!

  8. I made these tonight and they look great, but only used 10 large eggs. Wonder if I did something wrong? Too much filling maybe?

  9. Made these today. Good stuff. I used 6 whole large eggs and 12 large egg whites, seasonings, green onions and 4 pieces of bacon (minced). The nutritional content (per "muffin"/made 12 reg muffin tin sized muffins) is as so: 67 cal, 3.75g fat, .25g carb, 8g protein. With the being said, two muffins will be a great breakfast. Thanks for posting this recipe!

  10. LindsayLou, they almost always sink down as they cool, no worries!

  11. Mine looked so beautiful when they came out of the oven but deflated. They taste good though & looking forward to bringing them to work!

  12. Lisa, there is a link in the recipe for a site where you can enter the data to calculate it.

  13. Found your recipe on Pinterest and made it today – can't wait to try tomorrow! I'm on Weight Watchers, so do you have any idea of the nutritional value so I can input for points and figure out the rest of my day's food?

    Thanks!!

  14. Susan, just saw the question about freezing. I like them best when they're just refrigerated, and since they keep 7-8 days in the fridge, I rarely freeze them any more.

  15. Thanks Susan, and that is so fun that you're Nicole's sister-in-law! So are you Ben's sister or are you also married to a Bibler? I think Nicole and Ben are such a great couple, and I love their girls too! Maybe we will meet in person some day.

  16. I love your blog, I follow it on Pinterest also . I found out that I have a relative that s related to you, Nicole Bibler is my sister in law! You have great recipes and I can't wait to try more recipes.

  17. YES!! They're gotten free! Cannot wait to try these

  18. Sarah-Jane, I chose South Beach to manage my weight partly so I wouldn't have to count calories, points, carbs, or fat grams, so if you want nutritional information you will have to calculate it yourself. There's a link in the recipe for an online site I recommend for doing that.

  19. what's the nutritional content of one muffin ? 🙂 sounds delish! xx

  20. Carrie, thanks for sharing that great idea. I think I will try it myself, and if I end up posting the recipe I will credit you!