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Home » Keto Egg Muffins

Keto Egg Muffins

Published: Mar 18, 2019 by Wendy Polisi Modified: Mar 24, 2019 · 907 words. · About 5 minutes to read this article.

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Photo of two plates of Keto Egg Muffins against a blue background with the text Keto Egg Muffins at the bottom.

Looking for a way to simplify your mornings? These Keto Egg Muffins are just what you need! They can be made ahead, freeze beautifully, and are easy to grab and go when you are in a hurry. They are basically impossible not to like and great to have on hand for breakfast all week.

Photo of two wooden plates filled with Keto Egg muffins and garnished with parsley.
These Keto Egg Muffins are perfect for meal prep!
Contents hide
1 Keto Egg Muffins Backstory
2 Subscribe and Get My Best Comfort Food Recipes!
3 Subscribe and Get My Best Comfort Food Recipes!

Keto Egg Muffins Backstory

Even when sugar was still a part of my diet, I've never been one to crave a sweet breakfast.

Yes, walking by a bakery can be tempting, but I learned early in life that if I started my day with too many carbs in the absence of protein, I would crash in a couple of hours.

Don't even get me started at how cranky starting the day with sugar makes me.

Even something as "healthy" as oatmeal often leaves me hangry in a couple of hours. (Usually, standing in front of the pantry by 10 am trying to figure out what I could snack on.)

So, I've always been on team savory breakfast.

These days, I often opt to put butter, MCT oil, and collagen protein in my coffee, and that will hold me over until I can grab an early lunch.

But when I work out first thing, I need something more.

Enter these Keto Egg Muffins.

I think you are going to be just as wild about them as I am. They are literally the easiest way I've found to get veggies into my morning meal.

Plus they are absolutely perfect for meal prep because they will hold in the fridge for about a week. (If you need to store them for longer, they also freeze beautifully. #SCORE)

They are perfect when you are racing around with the kids in the morning and need a quick bite!

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    How to Make Low Carb Egg Muffins: Step By Step Instructions

    Time needed: 28 minutes.

    These take less than 30 minutes!

    1. Preheat and Prep

      Preheat your oven to 425 degrees. Coat a nonstick 12-cup muffin pan or a 24-cup mini muffin pan with cooking spray.

    2. Saute

      Spay a skillet with oil and heat to medium. Add onion and cook for 3 minutes. Add spinach and cook until wilted, about 2 to 3 more minutes.Photo of onion cooking in a skillet with the other ingredients for Keto Egg Muffins scattered around.

    3. Chop

      Chop the spinach and transfer to a bowl.Photo of cooked spinach being chopped with other ingredients for low carb egg muffins sitting nearby.

    4. Fill Muffin Cups with Spinach

      Divide the chopped spinach among the prepared muffin cups.Photo of spinach divided among the muffin cups in a mini-muffin pan.

    5. Top with Cheese

      Top the spinach with the cheeses.Photo of spinach topped with goat cheese and cheddar cheese to make Keto Egg Muffins.

    6. Whisk

      Whisk together eggs, cream, salt, pepper and cayenne in a large bowl.Photo of eggs, cream, and seasonings being whisked together to make Keto Egg Muffins.

    7. Pour

      Carefully pour the egg mixture on top of the cheeses in the muffin pan. (I recommend transferring the egg mixture to a liquid measuring cup with a spout.)Photo of eggs having been poured over spinach and cheese to make keto egg muffins.

    8. Top with Tomato & Bake

      Top with tomatoes and bake until set - about 15 to 18 minutes for large muffins and 10 to 12 for small ones.

    Variations for This Recipe:

    • Use steamed and chopped broccoli in place of the spinach. (Frozen chopped broccoli thawed and drained also works.)
    • Add in 1 teaspoon lemon zest to the eggs.
    • Use baby arugula or kale in place of the spinach.
    • Omit the cayenne pepper and instead use 1 teaspoon - 1 tablespoon of hot sauce. (The amount you use will depend on how spicy you like things and the type of hot sauce you use.
    • Use blue cheese in place of goat cheese.
    • Add cooked crumbled bacon or shredded chicken to the vegetable mixture. (This works best with large muffin cups.)
    These Keto Egg Muffins keep perfectly for breakfast all week!

    Frequently Asked Questions:

    How long will egg muffins last in the refrigerator?

    You can refrigerate egg muffins in an airtight container for up to a week.

    Will eggs stick to cupcake liners?

    No. In fact, you can cook the eggs directly in the muffin tin without using a liner and they will still release easily.

    Can you reheat egg muffins in the microwave.

    Yes, if you use the microwave, you can reheat them in about 30 seconds. The actual time will vary according the the power of the microwave.

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      If You Like These Low Carb Egg Muffins You May Also Like:

      • Keto Chicken Parmesan
      • Keto Ranch Dressing

      Keto Egg Muffins

      Photo of two wooden plates filled with Keto Egg muffins and garnished with parsley.
      Print Recipe

      Keto Egg Muffins

      These cheesy egg muffins are perfect for your busy work week. You can enjoy them hot from the oven, or eat them cold when you are rushing out the door. They freeze well, making them perfect for meal prep.
      Prep Time7 mins
      Cook Time21 mins
      Total Time28 mins
      Course: Breakfast
      Cuisine: American
      Keyword: eggs
      Servings: 6
      Calories: 252kcal
      Author: Wendy Polisi
      As an Amazon Associate I earn from qualified sales.

      Ingredients

      • 5 ounces spinach
      • 1/4 cup chopped onions
      • 4 ounces goat cheese crumbled
      • 2 ounces cheddar cheese grated
      • 10 large eggs
      • 1/3 cup heavy cream
      • 3/4 teaspoon sea salt
      • 1/4 teaspoon fresh ground black pepper
      • 1/8 - 1/4 teaspoon cayenne pepper
      • 12 grape tomatoes halved

      Instructions

      • Preheat oven to 425 degrees. Coat a nonstick 12-cup muffin pan or 24-cup mini muffin pan with cooking spray; set aside.
      • Spray a skillet with oil and heat to medium heat. Add onion, and cook for 3 minutes.
      • Add spinach, and cook until wilted, about 2 to 3 minutes.
      • Roughly chop spinach transfer to a bowl.
      • Divide the spinach and onion between the prepared muffin cups.
      • Top with goat cheese and cheddar cheese.
      • In a large bowl, whisk together eggs, cream, salt, pepper, and cayenne pepper.
      • Divide the egg mixture among the muffin cups.
      • Top with tomatoes.
      • Bake until set, about 15 to 18 minutes for large muffins and 10 to 12 minutes for mini-muffins. Allow to cool slightly in the pan, and then remove.

      Nutrition

      Calories: 252kcal | Carbohydrates: 3g | Protein: 16g | Fat: 19g | Saturated Fat: 10g | Cholesterol: 309mg | Sodium: 548mg | Potassium: 342mg | Fiber: 1g | Sugar: 1g | Vitamin A: 3380IU | Vitamin C: 11.8mg | Calcium: 171mg | Iron: 2.4mg

      More Great Low Carb Egg Recipes:

      • Low Carb Breakfast Casserole
      • Cream Cheese Egg Bake
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      Previous Post: « Keto Chocolate Pudding
      Next Post: Keto Enchilada Sauce »

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      Welcome

      I'm Wendy and I'm here to show you just how delicious a low carb, gluten free and keto diet can be! You are just as likely to find me obsessing over all things cheesy as you are getting excited by a full produce drawer. I'm a mom to three, obsessive planner and roller coasters are my happy place. Let's dig deeper →

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      Welcome to the Kicking Carbs website (“site“). Wendy Polisi is not a health professional and information on this blog, arising from this blog, or social media related to this blog is only her personal experience and opinions. You should always check with your health care provider before beginning any diet, health plan, or lifestyle change.

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