These keto egg muffins are the perfect on-the-go breakfast option for busy mornings. Made with eggs, bacon, cheese, and vegetables, they’re a quick and delicious breakfast choice that’s packed with protein and low in carbs. Enjoy a healthy and satisfying breakfast that will keep you full and energized all morning long!
Mix some eggs, bacon, and veggies of your choice. Season with your favorite spices, bake, and voilà you have amazing breakfast muffins that you can actually eat at every moment of the day.
Eat them for breakfast with some butter on top, take them for lunch at school or at work. Serve them for dinner with a large leafy green salad. Also perfect for a quick snack. I love to drizzle some spicy jalapeno sauce on top.
The muffins contain the perfect keto ratio of macros, are super low carb, high in fat, and provide high-quality moderate protein amounts.
Reasons To Make Keto Egg Muffins
- Great option for meal prep – can be stored in the fridge or freezer.
- Loaded with protein – Eggs are a fantastic source of protein, and when combined with cheese and bacon, these egg muffins will keep you full for hours.
- Low carb – perfect if you’re on a keto diet.
- Super Versatile – Add any combination of your favorite vegetables and cheese to the egg mixture.
- Easy to Make with minimal prep.
Ingredients for the Keto Egg Muffins
- Eggs – I used large whole eggs, but to make low calorie egg muffins, you can use just the egg whites.
- Bacon – Uncured bacon that has no sugar or nitrites added. This is my favorite way to make crispy bacon in the oven. You can also use cooked ham or sausage.
- Cheese – There are no restrictions when it comes to cheese, but stay away from pre-shredded cheese because it contains starches that make cheese high in carbs. Cheddar, mozzarella, or feta are fantastic options.
- Red bell pepper – You can use any low carb vegetables such as baby spinach, onions, mushrooms, or cherry tomatoes.
The beauty of keto egg muffins is that you can customize the ingredients to your taste preferences and dietary needs, making them a versatile and delicious breakfast option.
How to Make Egg Muffins?
Start by cracking the eggs into a bowl, then add salt and your favorite spices. I added smoked paprika and pepper.
I whisked the eggs well and then cooked the bacon.
For this recipe, I used uncured bacon. I sliced it and cooked it in a pan until it got a nice brown color. Bacon makes everything better.
As green onions are in season, I decided to use a few of them to give a fresher look and taste to my keto muffins. You can customize this recipe and add any vegetables you have on hand. I love to make muffins with red bell pepper cubes or with fresh spinach leaves. It’s the perfect way to incorporate more veggies into your diet if you’re not a huge fan of them.
Incorporate the bacon and egg into the egg mixture. As you can see, my eggs have a nice yellow color which it’s a sign that they are higher in omega-3 fatty acids, and have more vitamins due to a more natural hen’s feed.
Pour the combined ingredients equally (or at least try) into the muffin tray.
Sprinkle some Parmesan cheese and grated Emmentaler on top of each muffin. These are great with cheddar cheese too. I love that they are very customizable and nutrient dense. That’s what we need for a great start to the day.
I baked them in the preheated oven for 15-20 minutes until they were done in the preheated oven.
To check if the muffins are fully cooked, insert a toothpick in the center of one of the muffins, and if it comes out clean, they are ready.
Let them cool down and serve with grass-fed butter on top.
How Long To Cook These Egg Muffins?
If you are using pre-cooked meats or vegetables, bake the egg muffins for 15-20 minutes.
NOTE: Keep in mind that egg muffin recipes like this one tend to deflate a bit. When the muffins are baked, the air bubbles in the egg expand, and they deflate as they cool. To minimize this effect, allow the muffins to cool slowly in the pan before removing them. However, don’t worry if they still collapse a little, as this is a normal occurrence when making egg muffins.”
Tips for Making Keto Egg Muffins
- This recipe can easily be adapted to feed a larger crowd. Just double or triple the recipes!
- I like to use other fresh vegetables such as spinach, tiny pieces of broccoli, slices of mushrooms, or tomatoes.
- Make sure to grease your muffin tins properly so that your egg muffins don’t stick to the bottom of the pan, or use a high-quality non-stick muffin tray. To prevent sticking, you can also use silicone cupcake liners in your baking pan. Do not use paper liners. It’s hard to remove the baked muffins from them.
- Fill the cupcakes 3/4 to prevent overflow because the egg muffins puff up while baking.
- Once baked, let the muffins cool down in the tray for about 10 minutes before trying to remove them.
10 Flavor Variations
- Spinach and Feta – Make sure to cook the sausage first.
- Ham and Cheese – Add diced ham and chopped broccoli.
- Sausage and Cheddar – Add cooked breakfast sausage and shredded cheddar cheese.
- Tomato and Basil – Mix in diced tomatoes and chopped basil.
- Mushroom and Swiss – Add sliced mushrooms and Swiss cheese.
- Bacon and Jalapeno – For a spicy kick, add some diced jalapeno.
- Olives and Feta – For a Mediterranean twist, add kalamata olives, and crumbled feta cheese.
- Pizza Style: Add sliced pepperoni, shredded mozzarella, and pizza sauce for a breakfast that tastes like pizza!
- Everything bagel: Top the egg muffins with everything bagel seasoning for a breakfast that tastes like a bagel sandwich.
- Buffalo chicken: Mix in leftover chicken and hot sauce. Top with blue cheese crumbles.
How To Store
- Fridge: Store the egg muffins in an airtight container in the refrigerator for up to 5 days. To reheat, microwave for 30 seconds to 1 minute or until heated through.
- Freezer: You can also freeze the egg muffins for up to 2-3 months. Wrap each muffin individually in plastic wrap and store them in a freezer-safe container. To reheat, microwave for 1-2 minutes or until heated through, or let them thaw in the refrigerator overnight and then reheat.
- Muffin tin: You’ll need a standard 6-cup muffin tin to make egg muffin cups. Make sure the muffin tin is non-stick or greased to prevent the egg muffins from sticking.
- Mixing bowl: Use a mixing bowl to whisk the eggs and other ingredients together before pouring them into the muffin tin.
- Whisk or fork: A whisk or fork is necessary to beat the eggs and combine them with other ingredients.
- Measuring cups and spoons: Use measuring cups and spoons to measure the ingredients accurately.
- Cooking spray or oil: Use cooking spray or oil to grease the muffin tin and prevent the egg muffins from sticking.
More Keto Breakfast Recipes:
- Keto Biscuits and Gravy • Low Carb Breakfast Recipe
- Easy 5 minute Keto Oatmeal • Low Carb Cereal for Breakfast
- Keto Frittata Recipe
- Creamy Baked Eggs with Leeks, Spinach and Bacon
- Best Instant Pot Egg Bites
Keto Egg Muffins
- Preheat the oven to 350°F/180°C and grease a muffin tin with some butter or spray with non-stick spray. Set aside.
- Crack the eggs into a mixing bowl, season with a pinch of salt and black pepper. Whisk together with a fork until fluffy.
- Add the cooked bacon, shredded cheese, peppers, or green onion to the egg mixture and whisk again.
- Evenly pour the egg mixture into the muffin cups.
- Bake the muffins in the preheated oven for 15-20 minutes.
- Serve them hot or cold with butter on top.
How do we calculate the nutrition info?
These nutrition facts listed are determined using nutrition information from the USDA Food Database. Our nutrition facts are accurate, but if you are using different products, please make your calculations. Net carb count is calculated by subtracting both fiber and sugar alcohols because they don’t raise blood sugar.
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