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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!


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

  1. How many muffins are one serving?

  2. These sound great and I’d like to try but I have a question regarding seasoning.  I can’t use Spike because I can’t eat garlic and onion (fodmap diet).  If I were just to replace with salt and pepper, would you recommend the same amount, 1 tsp of salt?  If not can you suggest appropriate measurement?

    Thanks!

    • Hi Ilene,
      I was on an airplane for 8 hours when you left this comment, so sorry if you already tried it. Spike has only a small amount of salt, so I wouldn’t use nearly that much if you replaced it with salt. When I said replace with a seasoning blend that’s good with eggs, i was thinking of another mix like Mrs. Dash or Season Salt. But if those have ingredients you can’t have I’d just replace with a very small amount of salt and pepper, the amount you’d use if you were seasoning scrambled eggs.

  3. Absolutely delicious! I made these this morning for breakfast for my mom and they came out delicious! Thank you so much for this recipe, will be making again

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  5. HI. I hope you still check these comments. I make these in jumbo silicone cups. No matter what I do I keep ending up with hocky pucks. Tough and rubbery. Tried baking at 325 for 35 min and tried 400 for 10 minted. The eggs inflate and collapse some but they still turn out rubbery. At 10 minutes the inside was still kind of liquid and the outside was dry.

    • There is no way for me to know what is causing this bad result for you, but I can assure you I have made these over and over for more than 15 years now, following this recipe and always having a good result. Are you using enough filling ingredients along with the egg? Do you start to check them when they start to look brown and the eggs have set; that is why I give a range of times because different ovens and different combinations of ingredients will take slightly different cooking times. I really don’t know what the problem is, but sorry you are not having success with them.

  6. How do you keep the egg muffin from imploding as soon as you take it out of the oven?

    • That has never happened to me after many, many times of making them! I don’t have any idea what might be causing it. Mine always sink down a bit after I take them out of the muffin. I wonder if you’re beating the eggs too much; that’s the only thing I can think of.

  7. This is the best recipe for Low Carb Egg Veggie muffins I have found.  I experimented using the microwave, and they actually came out great!  Followed the recipe, using various cooked veggies I had.. used parchment cups in a six cup plastic microwave muffin pan.  Filled each cup about 3/4 full with mixture including cheese.  Microwaved about 90 seconds on High (maybe a bit more till bottoms are fully cooked).   I also then top browned them in the toaster oven for about a minute, though this step isn’t really necessary.  They’re a bit more moist from the microwave, but if you cool them on a rack, they dry out a bit.  Really good, especially if you’re pressed for time. 

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  11. I’ve just discovered these and am really enjoying making and eating them! So easy and delicious. So far I’ve made ham and Mexican shredded cheese mix, and the same with chopped green chiles added. The possibilities are endless and a good way to use up small amounts of leftovers. I’ve been using a regular size nonstick muffin pan. I grease it with canola oil, and the muffins fall right out. I’m looking forward to trying more combinations.

  12. If I cook them in a regular metal muffin tin, without paper liners, do you think I should reduce cooking temp to 350 degrees? I don’t have the silicone cups and after reading a bunch of reviews on AMAZON am not sure I want to buy them.

  13. Have to say I like these more than the pressure cooker ones. Love the grab and go option!

  14. This recipe is an older one, but definitely a keeper. I make a batch about once a week and I use part whole eggs and part egg whites (my preference). With more egg whites they "fall" and don't keep their shape very well, so in tonight's batch I added 1 T of almond flour to see if that would do the trick to stabilize them …. and Voila it was a success. I love, love, love these.

  15. I make the phase one stuffed peppers that don't have rice. I always have way too much filling left so I make egg muffins with the leftovers for dinner the next day.

  16. This looks amazing! Can’t wait to try it. Pinning it now!

  17. Anthea, I haven't ever tried a sweeter version like you're describing, but I am intrigued. Let us know if you try it!

  18. I love the sound of these muffins. A friend who makes me put me onto Kalyn's website. 🙂

    Has anyone thought of, or tried to do these muffins with fruit, ie banana slices with some ricotta,vanilla and stevia, and the egg, of course?

    I'd love to know
    Anthea

  19. Amanda, not sure why I haven't had that problem. I let them cool on the counter and then store in a plastic container with a snap-right lid or in the individual plastic bags. I open the bag when I microwave then. Sorry but I am stumped about this. I live in Utah where there is barely any humidity, so that might be a factor.