Keto Egg Muffins (Master Recipe)
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! Or if you prefer to follow a more specific recipe, this post has links to all my low-carb and Keto egg muffin recipes.
PIN the Keto Egg Muffins Master Recipe to try some later!
Years ago I came up with the name Egg Muffins for these little little Keto breakfast muffins baked in silicone muffin cups, 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 Kalyn’s Kitchen is the first site that called these baked egg cups by the name “Egg Muffins,” although now that name has spread across 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 to help you make Keto Egg Muffins perfectly from whatever ingredients you have on hand.
Making Keto Egg Muffins for Food Prep:
When I taught school I loved to make these for Weekend Food Prep every weekend. After the muffins cooled, I’d put two at a time into small plastic bags, and put the bags in the refrigerator. Then when I was ready to leave for school I’d open the bag, pop in the microwave until they were 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!
Want more grab-and-go breakfast ideas?
Check out Low-Carb and Keto Grab-and-Go Breakfasts for more quick breakfast choices like this one.
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 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.
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 Keto Egg Muffins:
(Scroll down for printable master recipe which has more information about ingredients and amounts.)
- Preheat oven to 375F/190C.
- Spray silicone muffin cups with nonstick spray, and put them on a large cookie sheet to catch spills.
- The two ingredients I always include are grated cheese and thinly sliced green onions.
- Decide what other meat and/or vegetables you want to include in your egg muffin variation.
- Cut the vegetables into small bite-sized pieces. I saute veggies quickly in a hot pan for a couple of minutes.
- Meat is optional but if using it cook (if needed) and cut or crumble meat of your choice into pieces.
- Break eggs into a large container with a pour spout and beat eggs well so they’re completely combined.
- I always add Spike Seasoning (affiliate link) and some freshly-ground black pepper to the eggs.
- Layer meat, veggies, cheese, and green onions into the silicone muffin cups.
- Then pour in beaten eggs.
- I like to take a fork and gently “stir” the ingredients so they’re well-combined.
- Bake about 30 minutes until muffins have risen and are slightly browned and set.
- Let the muffins cool for 15-20 minutes before you store them in the refrigerator.
- I store them in a large plastic container with a snap-tight lid.
- For me, two small muffins is the right amount for breakfast.
- I microwave for about 45 seconds and breakfast is ready!
- Don’t cook egg muffins too long when you’re reheating them or the eggs can get rubbery.
Keto Egg Muffins Recipes from Kalyn:
- Egg Muffins with Broccoli, Bacon, and Cheese
- Egg Muffins with Ham, Cheese, and Green Bell Pepper
- Green Chile and Cheese Egg Muffins
More Breakfast Muffin Options:
- Flourless Savory Breakfast Muffins
- Cottage Cheese Breakfast Muffins with Ham and Cheddar (these bigger size muffins have an option that’s Keto and gluten-free)
- Cottage Cheese and Egg Breakfast Muffins with Bacon (these bigger size muffins have an option that’s Keto and gluten-free)
- Cottage Cheese Breakfast Muffins with Mushrooms and Feta (these bigger size muffins have an option that’s Keto and 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!
Master Recipe for Keto Egg Muffins
These 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
- Preheat oven to 375F/190C. Spray silicone muffin cups with nonstick spray, and put them on a large cookie sheet to catch spills.
- 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.
- Decide what other meat and/or vegetables you want to include in your person egg muffin variation.
- 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.
- 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.
- I like meats like bacon, canadian bacon, breakfast sausage, or ham for egg muffins.
- 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.
- 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.)
- I always add a teaspoon or so of Spike Seasoning (affiliate link) and some freshly-ground black pepper to the eggs.
- Layer meat, veggies, cheese, and green onions into the silicone muffin cups.
- Then pour in beaten eggs. I like to take a fork and gently "stir" the ingredients so they're well-combined.
- Bake about 30 minutes until muffins have risen and are slightly browned and set.
- 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.
- 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 Seasoning.
If you're using plenty of vegetables and meat, you might want only one cup of grated cheese. The amount of vegetables 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 original book which mentioned them. (affiliate link)Â Â
Nutrition Information:
Yield:
12Serving Size:
1Amount 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.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
These Low-Carb or Keto Egg Muffins are a perfect breakfast for any type of low-carb or Keto eating plan, and if you use lower-fat dairy and the right ingredients they’re also perfect for any phase of the original 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! This Master Recipe for Keto Egg Muffins was last updated in 2023.
331 Comments on “Keto Egg Muffins (Master Recipe)”
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.
Omg hahaha I love you already!
I just came by to see your recipes and can’t WAIT to try your Low Carb Egg Muffins!
Yummy!!!
Where’s the print button again?🙄 j/k 😉
Glad I found you, Kalyn.
Blessings,
Amy
Amy, welcome! Hope you enjoy the recipes!
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.
I take them out of the silicone cups, both for storing and reheating.
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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These look really good. I was wondering if they could be made in the microwave. Thank you.
I haven’t ever tried that. I’ve had eggs “explode” in the microwave, so I wonder if that might happen but if you try it I’d love to hear how it goes.
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This looks amazing. I love your idea.
Thank you for all your wonderful recipes, they always turn out great! Keep it up
Can you make them without cheese? It upsets my tummy. Thanks!
Absolutely! Pretty much any combination of meats and veggies is good if you stick to the approximate proportions given here. Hope you enjoy!
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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. 🙂
So glad you have enjoyed it!
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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These turned out great. I did use paper muffin cups. I will spray them with pam next time. They were very tasty though!
So glad you enjoyed and glad to hear the paper muffins cups worked for you!
How many muffins are one serving?
I usually only eat one, but heartier eaters will probably want two.