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, gluten-free, and South Beach Diet friendly and can easily be Whole 30 or Paleo; use the Diet-Type Index to find more recipes like this one.

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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


  • 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.

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