web analytics
Kalyn's Kitchen

Low-Carb Green Chile and Cheese Egg Muffins (Video)

These Low-Carb Green Chile and Cheese Egg Muffins are a great make-ahead breakfast, and even when the vegetable crisper is empty I usually have ingredients for these in the house. And this tasty egg muffin variation is low-carb, Keto, low-glycemic, gluten-free, and South Beach Diet Phase One. Use Breakfast Recipes to find more recipes like this one.

Click here to PIN Low-Carb Green Chile and Cheese Egg Muffins!

Watch the video to see if you’d like to make Low-Carb Green Chile and Cheese Egg Muffins!

Low-Carb Green Chile and Cheese Egg Muffins found on KalynsKitchen.com

I’m spotlighting some of my favorite low-carb recipes along with the new ones for the first few weeks of January, and these Green Chile and Cheese Egg Muffins use ingredients I almost always have in the house! There have been a lot of different Grab-and-Go Egg Muffins on the menu since I first made a recipe like this clear back in 2006, but these Low-Carb Green Chile and Cheese Egg Muffins are a version I make over and over again.

Partly it’s because I just love green chiles and cheese, but another reason these are such a repeater at my house is that even when my fridge or veggie crisper is a bit bare, I nearly always have the canned green chiles, grated cheese, and eggs to make these. (And we’ve been talking about Five Ingredients or Less Recipes lately, and this is another favorite that fits in that category.)

And these days I like them spicy! I used to use only half a 4 oz. can of diced green chiles in this recipe, and now I make them spicier with a full can, and these days I buy whole green chiles in a can and cut them up myself. The photo for this favorite egg muffin variation were looking a bit shabby, so recently when I made them I took some new photos; hope you enjoy trying this favorite breakfast of mine!

Low-Carb Green Chile and Cheese Egg Muffins found on KalynsKitchen.com

The other thing that’s changed is that I’ve switched to a bigger size for the silicone baking cups I always use for egg muffins like this. The original recipe used the small size baking cups you see in the front and now I prefer the middle size in the photo above. I’m adjusting the recipe for that size cup, but if you have the small size, just use the printer friendly link for that size. (If you want to use bigger cups than I did, just fill muffin cups about 2/3 full and cook them slightly longer.)

Low-Carb Green Chile and Cheese Egg Muffins found on KalynsKitchen.com

Preheat oven and spray the silicone muffin cups with non-stick spray. Drain the green chiles and cut up if you’re using the whole chiles like I did, then put a generous pinch of low-fat cheese blend and a little green onion (optional) in each muffin cup.

I beat the eggs in a large glass 4-cup measuring cup, which makes it easy to fill the silicone cups. Add Spike Seasoning, salt, and pepper to the eggs. After I pour in the eggs, I like to use a fork and stir to get all the ingredients mixed. Bake for 35-40 minutes for the larger size muffins, or until they’re cooked through and the top is lightly browned.

Low-Carb Green Chile and Cheese Egg Muffins found on KalynsKitchen.com

Serve hot. Egg muffins will stay good in the fridge for at least a week and can be easily reheated in a microwave or toaster oven.

More Ideas for Egg Muffins from Kalyn:

Low-Carb Egg Muffins with Ham, Cheese, and Green Bell Pepper
Saturday Morning Egg Muffin Melts
Cottage Cheese and Egg Breakfast Muffins with Ham and Cheddar (these muffins have some flour and almond meal)
Cottage Cheese and Egg Breakfast Muffins with Mushrooms and Feta (these muffins have some flour and almond meal)
Gluten-Free Breakfast Muffins with Zucchini, Feta, and Quinoa

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!

Green Chile and Cheese Egg Muffins

These Green Chile and Cheese Egg Muffins are a great make-ahead breakfast.


  • 15 eggs
  • 2 cans (4 oz. size) diced or whole green chiles, drained
  • 3  cups grated cheddar cheese blend (I use Four Cheese Mexican Blend from Costco)
  • 2 tsp. Spike Seasoning (optional, but recommended; f you don’t have Spike use your favorite multi-purpose seasoning.)
  • salt and fresh ground black pepper to taste
  • 3/4 cup sliced green onion (optional)


  1. Preheat oven to 375F/190C.  Spray silicone baking cups with nonstick spray.
  2. Drain green chiles and cut them up if you’re using whole chiles. In each muffin cup put grated cheese, some diced green chile, and some sliced green onion if using.
  3. Beat eggs until egg whites and yolks are well combined. Add Spike Seasoning and mix into eggs.
  4. Pour egg mixture over cheese so each muffin cup is full. (This usually takes two pourings as the egg mixture settles over the cheese.) I like to take a fork and gently “stir” in each muffin cup to get the cheese evenly distributed in the egg.
  5. Bake 375 for about 35-40 minutes, or until all muffins are puffed up and the top is starting to brown.  (I usually start checking them and rotate the pan after 25 minutes.)
  6. Egg muffins will keep in the fridge for at least a week. To reheat, put on small plate and microwave for 1-2 minutes.  (Don’t microwave too long or they get rubbery!)


I recommend silicone baking cups for this type of egg muffin. For this recipe I used medium size baking cups.

Recipe created by Kalyn.

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:  
Egg muffins like this are a great breakfast for low-carb eating plans, and they’re also perfect for the South Beach Diet. You can see other ideas for Egg Muffins, including some vegetarian ones in my post about Egg Muffins Revisited Again.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages 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 nutrition 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 Green Chile and Cheese Egg Muffins found on KalynsKitchen.com

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Leave a Reply

Your email address will not be published. Required fields are marked *

51 comments on “Low-Carb Green Chile and Cheese Egg Muffins (Video)”

  1. I made these twice, half a recipe. They first time they were tasty but a little dry. Then I remembered a recipe I have for egg bites made in the Instant Pot that included yogurt or cottage cheese. So the second time I added a large scoop of plain Greek yogurt to the eggs. I also put some frozen corn kernels in each cup. Six eggs made 9 delicious, moist muffins.

  2. Pingback: Skinny Southwestern Crustless Quiche Recipe {Vegetarian}

  3. I love these! When I used all the ingredients, I actually made about 28 muffins, maybe my muffin cups are smaller? Today I used 2 cups cheese, 1 can chiles and 10 eggs, and that made 12 muffins.

    • Glad you’re enjoying them Julie. It does sound like your muffin cups are smaller; I make a size where 1 muffin = breakfast for me! But you figured it out, good job!

  4. Sub zero temps today so I am not going out!! Can these be made with regular muffin liners in a muffin pan? If so, any tips? Thanks!!

    • I never had good luck with them using regular muffin liners; the egg will definitely stick. You might have better luck with just spraying the regular muffin pan well with non-stick spray (but expect them to stick a bit that way too.) For a day that’s too cold to go out to the store, it will get you by!

  5. Hi, I’m going to make these tomorrow morning, do you know how many carbs & calories per muffin. Thanks. 

    • If you look after the recipe itself, I give two links (where it says “Nutritional Information”) for suggestions of two ways to get that information.

      I’m not able to provide nutritional information for the recipes for several reasons, including the additional time it takes, the difficulty in doing it accurately, and the sheer number of recipes on my site. I have over 2000 recipes here and spend 6-8 hours most days working on the blog. I just can’t edit over 2,000 recipes to add that info, and I know once I do it on one recipe people will expect to see it on every recipe. Thanks for understanding.

  6. Pingback: 10 Keto Breakfast Egg Muffins – Easy & Low Carb | Good Cookery

  7. Pingback: 12 Low-Carb Breakfast Ideas - Diabetic Nation

  8. Awesome, awesome, awesome, AWESOME! Besides the fact that my place smells so fantastic while these are baking, they are so simple and straightforward so as to not even make a huge effort to put time aside to make them.

    Definitely need to try to get my hands on some of that rather interesting sounding Spike Flavouring; I made do with some extra on-hand spices, but imagine it was only a shadow of what yours normally turn out to be.

    I should mention for other fan-forced peeps, the time is somewhat less (I was also using the print-friendly recipe, because I couldn’t readily get the larger cups), but keep an eye on them and adjust cooking time appropriately.
    Already burnt my mouth on one; can’t wait to eat the others with less pain, LOL.
    Thanks for an awesome recipe!

    • So glad you are enjoying them. You can buy Spike at Amazon.com if you really want to try it. I’m a huge Spike fan but I do think these are good with any seasoning that’s good with eggs.

  9. Very similar to South beach
    Great they keep in the fridge for a week
    Nice job

  10. I haven't tried making any other way so I can't give advice on that. But I'm thinking this recipe is pretty flexible. Cottage cheese wouldn't hurt. I do drain the canned chiles. Hope you enjoy!

  11. These look amazing. I currently make the Mexican Potato Omelet from Eating Well magazine about once a week, which has similar flavors. It does include hash browns though, which I would like to try these instead to lower carbs.

    Have you tried making with half eggs and half egg whites to reduce fat? I am thinking a little volume would get lost that way though. Or maybe with cottage cheese?

    I use the diced green chiles in the can…do I need to drain them first or just toss in?

  12. I love egg muffins! These sounds like a great combination.

  13. I'm going to try these. They look similar to your "Cottage Cheese and Egg Breakfast Muffins with Ham and Cheddar" which I have made and enjoyed.

    A couple of questions:

    1. It's hard to tell which size of the silicone cups to use, since all of the manufacturers call them something different (e.g., I have seen the identical size called both "standard" and "jumbo" in a search on Amazon). Would you please tell us the capacity (ounces or cups) of the silicone cups you used here?

    I have a recipe for low-carb pancakes (using cottage cheese and egg whites and only a tiny bit of flour) that you may want to test and adapt for your blog, but I don't know how to share that recipe with you. Is there a way to submit such things to you?

  14. cheese and egg muffings peparation explained by u is wonderful.i will try to do this dish for my kids

  15. Abbey, I have frozen them, but they're much better when they've just been refrigerated.

  16. Can these be frozen and pulled out throughout the month?

  17. Tamera, hope you enjoy!

  18. found these on pinterest they sound yummy

  19. Ashlie, I love the idea of using Laughing Cow in these!

  20. These would be good with low-fat Laughing Cow cheese too, perhaps onion or garlic flavor. Or the tomato flavor. Or really any flavor. 🙂

  21. Val I love the sound of spinach added to this!

  22. I like these even better than the ham/veg/cheese version I was making! The second time I made them I threw in a some fresh spinach I had left, so I didn't have to add a veg:-)

  23. Donna, that will work. I usually reheat in the microwave, but for that many I might undercook them a little and reheat in the oven.

  24. You have saved me once again, Kalyn! I have to make an egg breakfast dish for 200 people next Saturday – and these look perfect!

    Can I make them the day before, refrigerate them and then reheat before serving them?


  25. I'm a HUGE fan of Kalyn's egg muffins, and I can't wait to try this new version! I wanted to share one tip I've discovered for those of us who don't have the silicone baking cups: once on a whim I grabbed "If You Care" brand large unbleached baking cups ( link to one website I found them on: http://tinyurl.com/3b8axec ). These cups work SO well with egg muffins for some reason. Other cups I've tried stick to the muffin and tear the sides. With these unbleached ones, the muffins simply lift away, and the edges are entact. I love the egg muffins so much I just thought I had to share.

    Thanks Kalyn!

  26. Becky, it didn't even occur to me that I was posting this right before Cinco de Mayo, but you're not the only one who thought of that! Yaay for green chiles!

  27. What a fun blend of mother's day brunch type food with a Cinco de Mayo punch! Plus I love anything with green chile, maybe that's the Texas in me.

  28. Kathy, I just love the silicone baking cups. So handy!

    Maris, thanks.

    Shirley I didn't even think about this being good for Cinco de Mayo when I posted it, but great idea!

    Kara, thanks; glad you like them!

  29. I just made these and loved them! Thanks for the great recipe.

  30. Wow, what a great recipe, Kalyn! These are definitely going on the menu for our belated Cinco de Mayo meeting later this month. 🙂 I often say that about your great recipes and then don't get to do it, but I will this time!


  31. These look as delicious now as when first published! I love the muffin cups!

  32. These sound wonderful. Ever since parents moved to AZ I've developed a rekindled love of green chiles. Love your silicone baking cups – they're so pretty!

  33. Mary, I do think that cottage cheese might be good in these, maybe with a little less cheese!

  34. My MIL makes a dish very similar to this except I know there's cottage cheese involved. If my Mom didn't have a 'thing' for artichokes, I'd def be making these Sun !

  35. The egg muffins are delicious, I am sure they are gonna make an entry to my list of must try’s 🙂

  36. My I have your permission to put your “muffin” recipe in my blog today? Credit to you, of course!

  37. I very much enjoyed your first two posts of this year, Kalyn. Between you at Elise at Simply Recipes, I should find some very healthful and delicious recipes here this month especially! Thanks and I will be back. Maybe I can get on the band wagon and contribute a few low carb ideas myself. I can’t wait to try your muffins!

  38. Kaylin, I am soooo looking forward to making these muffins, and variations. One of my favorite breakfast combinations is eggs, sausage and cheese, with a tiny bit of mustard mixed in for flavor, but I usually have it in a strata. Your recipe will let me make the flavors, without the bread. Thanks!!!! I’ll let you know how the first batch turns out. Asparagus and swiss? Mushroom and swiss? The variations are endless. I bet you could take the original recipe with the green chilies and top with a bit of salsa or my ranchero sauce to have a chile rellenos flavor!

  39. Kalyn, thank you for all your wonderful posts through 2005. I wish you all the things you wish for yourself – and then some!!!

    Looking forward to what you have to share with us in 2006.

    P.S. – the muffins sound like a perfect way to start the year.

Leave a comment »