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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. I've made these muffins several times now and every time they've turned out great! My 2yr LOVES them. I've added my own ingredients to them. I've made them w/ black olives, feta (replaces the shredded cheese) tomatoes. As well, I've made them w/ sun dried tomatoes and mushrooms, spinach. The possibilities are endless … Great Idea!!

  2. I make these on Atkins….and I add a small square of cream cheese in the middle with diced peppers & onions….they are just AWESOME!

    Almost feels like I'm cheating!!!

  3. I wanted to add that small diced or sliced potatoes with the veggies in these egg muffins are also excellent!!

  4. Kim that sounds great (and all okay for phase one too!) Thanks for sharing.

  5. Hi Kaylyn- Thanks for the great site! I made your egg muffins with great success but today I made them with a twist that I would like to share-
    I browned some “Soyrizo” (Mexican meatless Chorizo- available at Walmart) and in the bottom of each muffin pan I put some of the Soyrizo, chopped green onion, jalapenos,cilantro, drained black beans, cheese (pepper jack or crumpled manchego) and then added the eggs and cooked them as per your recipe. I think it all is OK on phase one. They came out great!
    My condolances on the loss of your step-mom.

  6. Thanks so much! I will get liners and spray them today! The freezer stash is getting low! =) I’ve read too much about how teh silicone muffins ‘tins’ are not healthy. Thank you for the tip!
    LOVE your website!!! So glad I found you!

  7. Cari, before I had the silicone pan I used the metal type of muffin liners sprayed very well with non-stick spray. (Actually nowdays I like the individual silicone muffin cups best.)

  8. I love these! Have made them twice (on day 6 of P1). But both times they stick sooo badly to the pan. =( I don’t have a silicone muffin tin and honestly don’t want too… not sure how safe they are to use.
    Does anyone have a suggestion?
    Many thanks!
    Cari

  9. Joy it says “cooked turkey sausage” and the turkey bacon should be pre-cooked too. Hope you like them!

  10. i intend to use turkey bacon, but i dont see anywhere indicating if the meat is to be precooked. can’t wait to try these. it should save me the time it takes to make omelets in the morning!

  11. These are great muffins – kind of like little quiches 🙂

    Have you tried Miracle Muffins http://www.miraclemuffins.com for breakfast? They have around 12 grams of carbs of which 7 grams are fiber. And, they come in 7 flavors – banana, blueberry, black cherry, chocolate black cherry, chai spice black tea, cinnamon green tea and gingerbread.

  12. Jess, some veggies are okay uncooked (like red pepper) but for mushrooms or zucchini, I would cook them a bit.

  13. I’m going to try these today! I have a question about the veggies, and I don’t think I saw it answered anywhere here. I plan on using zucchini and mushrooms in mine. Do I need to cook my veggies up a little bit before adding them, or will they get cooked enough in the egg? Thanks!

  14. These things are going to save my mornings. I just made a batch and had a couple for breakfast. Delicious! Easy to make (the silicon trays really are a breeze to clean) and so tasty, I can’t believe I’m going to be able to just grab a couple on Monday morning and not have to cook! Thanks.

  15. Hi Kalyn,

    I just tried your idea for egg muffins. I have t say I’m a picky egg person, they have to be “just right” for me to eat. These were wonderful!! I can’t thank you enough. I have 3 young children, work full time and never have time fr breakfast, you just made my mornings alot more pleasant.

    Regards,
    Laura

  16. These are so much better than the ones in the SB Diet Book! I used fresh parmesan and a little goat cheese, tarragon and a little salt. Also used turkey sausage. Amazing!!! They just came out of the oven and smell so good!

  17. This sounds fabulous! I will try it on Monday, my first officla day on Phase 1!

  18. I was just diagnosed w/ celiac disease and am having a hard time figuring out what to eat. I made these this evening and they were delicious. Great way to fix eggs!

  19. Laura, thanks for the concern, but I admit I will probably continue to do it. I’m not heating it long enough to melt the plastic or actually “cooking” the food in plastic so I feel like it’s not a problem.

  20. Thanks for this recipe and a great blog! Please note, however, for your readers that plastic bags and any plastic container should never be microwaved.
    http://www.health.harvard.edu/fhg/updates/update0706a.shtml