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Kalyn's Kitchen

Low-Carb Egg Muffins for a Grab-and-Go Breakfast

These low-carb egg muffins are perfect for a grab-and-go breakfast! And my popular egg muffins are low-carb, Keto,  low-glycemic, and gluten-free, and can easily be Whole 30 or Paleo; use Breakfast Recipes to find more recipes like this one.

Click here to PIN Low-Carb Egg Muffins!

Low-Carb Egg Muffins for a Grab-and-Go Breakfast found on KalynsKitchen.com

Many (many!) years ago I came up with the name Egg Muffins for these little little low-carb mini-quiches baked in muffin cups, and I think they’re perfect for a grab-and-go breakfast. I’ve been making egg muffins since 2005, going through 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.

Low-Carb Egg Muffins for a Grab-and-Go Breakfast found on KalynsKitchen.com

I don’t think of egg muffins as only for people who are following a low-carb eating plan or the South Beach Diet, although they’re perfect for any carb-conscious eater. These little breakfast treats are high in protein, gluten-free, 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.

Low-Carb Egg Muffins for a Grab-and-Go Breakfast found on KalynsKitchen.com

For quite a few years I made Egg Muffins in a Silicone Muffin Pan, and they work fine if that’s what you have. This type of pan will make a flatter muffin than the individual muffin cups I use now.

Low-Carb Egg Muffins for a Grab-and-Go Breakfast found on KalynsKitchen.com

Now I greatly prefer individual Silicone Muffin Cups.  Whether you use silicone muffin pans or individual silicone cups, spray them with nonstick spray, and put them on a large cookie sheet to catch spills.  The two ingredients I think are essential are cheese and green onions; other than that, the varieties are endless. Put cheese, meat, or veggies in the muffin cups first, then pour in beaten eggs.

Low-Carb Egg Muffins for a Grab-and-Go Breakfast found on KalynsKitchen.com

Let the muffins cool for 15-20 minutes before you store them in the refrigerator.  (I used to freeze them, but I find they keep in the fridge for over a week and I like them best when they haven’t been frozen.)  For me, two small muffins is the right amount for breakfast.  I microwave for about 45 seconds and breakfast is ready!  (Don’t cook to long or the eggs can get rubbery.

When I taught school I loved put two at a time into small plastic bags. Put the bags in the refrigerator. Then when you need a quick breakfast, open the bag, pop in the microwave until they’re hot, grab the bag and run out the door with a quick breakfast.  I confess, I used to eat them in the car on the way to school. (Please, no lectures about the microwave or heating in plastic. That was years ago and everyone makes their own choices!)

Low-Carb Egg Muffins for a Grab-and-Go Breakfast found on KalynsKitchen.com

The options really are endless, but the Green Chile and Cheese Egg Muffins shown here are one of my favorites. Hope you have fun experimenting with the recipe!

More Low-Carb Breakfasts from Kalyn:

Egg Muffins with Ham, Cheese, and Green Bell Pepper 
Green Chile and Cheese Egg Muffins
Breakfast Casserole with Mushrooms, Green Bell Peppers, and Feta
Sausage, Mushrooms, and Feta with Eggs
Southwestern Egg Casserole

Weekend Food Prep:

This 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 Egg Muffins for a Grab-and-Go Breakfast

These low-carb egg muffins are perfect for a grab-and-go breakfast!


  • 12 – 15 eggs (use 12 eggs for individual silicone cups and 15 for larger silicone muffin pans.  You can use less egg yolks and more egg white if you prefer.)
  • 1 tsp. (or more) Spike Seasoning (optional, if you don’t have Spike, use any type of seasoning blend that’s good with eggs. See notes for more about Spike.)
  • fresh-ground black pepper (optional)
  • 1-2 cups grated low fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat; omit the cheese if you want egg muffins that are Whole 30 or Paleo.)
  • Optional, but highly recommended, 3 green onions diced small.
  • Optional: chopped veggies such as blanched broccoli, red pepper, sauteed zucchini, sauteed mushrooms, etc. (Using veggies will reduce the fat content)
  • Optional: diced Canadian bacon, lean ham, or crumbled cooked turkey sausage


  1. Preheat oven to 375 F.  Spray a Silicone Muffin Pan or Silicone Muffin Cups with non-stick spray or olive oil.
  2. In the bottom of the muffin cups layer diced meat, if using, sauteed vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients.
  3. Break eggs into large measuring bowl with pour spout, add Spike, and pepper (if using) and beat well.
  4. Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork.
  5. Bake 25-35 minutes until muffins have risen and are slightly browned and set.
  6. Egg muffins can be stored in the fridge for at least a week. Reheat in the microwave for less than a minute to warm them.


Here is more about Spike Seasoning if you’re not familiar with it.

This recipe created by Kalyn with inspiration from The South Beach Diet book.  I’ve been making Egg Muffins since 2005 and this recipe has been updated several times with better photos.)

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
These 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 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.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into this nutritional analyzer, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

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327 comments on “Low-Carb Egg Muffins for a Grab-and-Go Breakfast”

  1. 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.

  2. 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.

  3. 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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  5. These look really good. I was wondering if they could be made in the microwave. Thank you.

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  12. This looks amazing. I love your idea.

  13. Thank you for all your wonderful recipes, they always turn out great! Keep it up

  14. Can you make them without cheese? It upsets my tummy. Thanks!

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  16. 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. 🙂

  17. 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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  19. These turned out great. I did use paper muffin cups. I will spray them with pam next time. They were very tasty though!

  20. How many muffins are one serving?

  21. 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?


    • 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.

  22. 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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  24. 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.

  25. 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.

  26. 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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  30. 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.

  31. 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.

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

  33. 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.

  34. 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.

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

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

  37. 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

  38. 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.

  39. I enjoy making these but how do you keep the excess moisture out of the bags? I've done everything I can think to do. I've wrapped the eggs in paper towels, which just soaks the paper towel. And because of all the moisture, the muffins do not last more than 2 or 3 days before becoming a soggy mess.

    I've let them cool on the cooling rack for at about 30 minutes to make sure they were cool all the way through, and still I get the excess moisture built up in the container I store them in.

    Please help!

  40. Glad you enjoyed it! And you're right that the silicone muffin cups do come in different sizes.

  41. I have made these two different ways. The first was "Mexican" style with green peppers, onions, cumin and cilantro. Probably would have been better with a sharp cheese but I didn't have any on hand.

    The SECOND time I made them was with sauteed white onions, garlic powder, and shredded parm. SO GOOD.

    Thanks for sharing! Also I must have small silicone pans because I only used 13 eggs (and took out 5 egg yolks) and I still threw away about 1/3cup. I also used a lot of onions. I would suggest to your readers though to try fewer eggs first so they don't waste any. Though you can always use extra uncooked egg for a scramble.

  42. Terri, I love that idea, will definitely try it.

  43. Hi, I make these a put a spoonful of almond meal in the bottom after spraying the muffin cups. It makes a psuedo crust. Try it… Yummy!

  44. I have made these many times and over time I have added and subtracted new ingredients. I tried putting half a raw pilsbury refrigerated biscuit on the bottom add egg and other stuff on top then bake. My son loves them. Its how we make them all the time now.They have become a quick on the go food choice. Very yummy….not gluten free or carb free but tasty!

  45. Irene, paper liners will definitely not work for this. I like them best with a lot of filling too, but if yours are puffing up really a lot you might also try not beating the eggs so much. Enjoy!

  46. Use LOTS of filling (veggies and meat) and just enough egg to hold it together or it will puff up like a soufflé and be hollow in the centre. Also USE SILICONE CUPS ONLY, I tried paper liners with cooking spray and it was just a mess. They still tasted great so I will try them again with these fixes.

  47. I love the idea of adding a little sour cream; thanks for sharing that!

  48. I've been making these for a while as well. I like to use a spoonful of light sour cream in with the eggs, I like how fluffy it makes them. I also like to add thawed frozen spinach to them, adds fiber and helps keep you full longer 🙂

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