• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Kicking Carbs

  • Home
  • Recipe Index
  • About
    • Contact Me
  • Keto Quick Start Guide
menu icon
go to homepage
search icon
Homepage link
  • About Wendy Polisi
  • Affiliate Disclosure
  • Contact Me
  • Keto & Low Carb Recipes
  • Keto Chaffles
  • Keto Recipes for the Low Carb Lifestyle
  • Privacy Policy
  • Recipe Index
  • Resources
  • ×

    Home » Breakfast » Keto Egg Muffins

    Keto Egg Muffins

    Published: Jun 30, 2021 by Wendy Polisi Modified: Jun 30, 2021 · 1114 words. · About 6 minutes to read this article.

    Jump to Recipe Print Recipe

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

    Overhead photo of two plates of keto egg muffins.

    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. 

    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.

    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.

    I think you are going to be just as wild about them as I am.  

    Photo of a keto quickstart guide with the description of the guide on the right.

    Ingredients for Making Egg Muffins Keto

    • Shredded Chicken: You can cook your own or pick up a rotisserie chicken from the grocery store to save time.
    • Blue Cheese:  Crumbling a block of blue cheese will yield the most flavor, but buying blue cheese crumbles is a great time-saving tip.
    • Butter:  You can use salted or unsalted butter. If you use unsalted butter, make sure you don't overdo it when you season.
    • Hot Sauce:  I use Franks Buffalo sauce which has heat that is not overpowering.
    • Garlic:  Use ½ teaspoon garlic powder if you do not have fresh garlic on hand.
    • Eggs:  I used large eggs. Feel free to use what you have on hand.
    • Seasonings:  Adjust to your liking.

    Variations

    These Keto Egg Muffin Cups are the perfect low-carb breakfast because they are infinitely adaptable! I have done Buffalo Chicken Egg Muffins, but the ways to switch these up are endless.

    Try these flavor combinations in place of the chicken, blue cheese, butter, hot sauce, and garlic.

    • Broccoli Cheese Egg Muffins: 1 cup blanched broccoli florets, 3 chopped green onions, and ½ cup shredded cheddar cheese.
    • Spinach, Red Pepper, and Cheese: ½ sautéed red pepper, 1 cup sautéed baby spinach, ½ cup shredded cheddar cheese.
    • Broccoli Goat Cheese:  1 ½ cups frozen chopped broccoli (thawed and drained), 4 ounces crumbled goat cheese.
    • Bacon Mozzarella:  4 pieces cooked and crumbled bacon, 1 ½ cups sautéed chopped arugula, ½ cup shredded mozzarella, ½ teaspoon Italian seasoning
    • Ham and Cheese:  1 ½ cups cooked and cubed ham, ½ cup Swiss cheese
    • Zucchini Goat Cheese:  ¼ cup Sauteed onion, 1 grated zucchini, and 4 ounces crumbled goat cheese

    Serving Suggestions

    This keto egg muffins recipe makes a filling meal on its own, but if you would like to serve something alongside them, here are some suggestions.

    • Bacon
    • Keto Breakfast Sausage
    • Fresh Berries
    • Green Salad (perfect for brunch!)

    Subscribe and Get My Best Comfort Food Recipes!

      We respect your privacy. Unsubscribe at anytime.
      Built with ConvertKit

      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?


      They will stick to paper liners, but not silicone liners. 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 to 45 seconds. The actual time will vary according the the power of the microwave.

      How long will keto breakfast egg muffins last in the refrigerator?


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

      What is the best oil spray to use when making egg muffin cups keto?


      I recommend using avocado oil because it is keto-friendly and safe at high temperatures.

      What is the best way to reheat egg muffins?


      My favorite way is actually in the air fryer, but this is a matter of personal preference.

      Tools Needed to Make Keto Egg Muffin Cups

      As an Amazon Associate, I earn from qualifying sales.

      • 12 Count Muffin Pan
      • Silicone Liners
      • Mixing Bowl

      Storage

      You can store these in the refrigerator for up to one week. They may be reheated in the microwave, oven or air fryer. The microwave is the quickest and easiest way, taking just 30 to 45 seconds. Or, for a quick breakfast on the go, serve them cold.

      Freeze them for up to three months.

      How to Make Keto Egg Muffins

      First, start by preheating your oven and lining your muffin pan with silicone liners.

      If you don't have silicone liners, spray your muffin pan well. Paper liners tend to stick to eggs, so I don't recommend using them.

      Next, stir together the chicken, blue cheese, melted butter, hot sauce, and garlic in a large bowl.

      • A bowl with hot sauce, chicken, melted butter, and blue cheese, sitting next to a bowl of seasoned eggs.
      • A muffin tin with quinoa egg muffins being made in it.

      In a separate bowl, beat the eggs and season with salt and pepper.

      Divide the chicken mixture between the prepared cups.

      Pour the egg mixture over it.

      Bake until the tops are lightly brown and the eggs are just set. (They should still jiggle a little.)

      Allow to cool for 5 to 10 minute and then serve. (I like to top them with green onions.)

      More Keto Breakfast Recipes

      • Start your day right with this delicious Keto Coffee Creamer. No need to miss all of your favorite flavors.
      • Make this Keto Egg Casserole and the whole family will be happy.
      • This Keto Crustless Quiche works just as well for brunch as it does to make ahead for meal prep!
      • Missing bagels? You are going to love these Fathead Bagels!

      Subscribe and Get My Best Comfort Food Recipes!

        We respect your privacy. Unsubscribe at anytime.
        Built with ConvertKit
        If you like this recipe don't forget to leave a 5 star rating and let me know how it went in the below comments, I love hearing from you! You can also FOLLOW ME on FACEBOOK, INSTAGRAM, and PINTEREST to see all my delicious recipes.
        Close up photo of a plate of two keto egg muffins with a green salad next to it.
        Close up overhead square photo of quinoa egg muffins on a plate next to salad greens.
        Print Recipe

        Keto Egg Muffins

        These breakfast muffins are one of my go-to recipes for meal prep. If blue cheese is a bit much for you in the morning, you can substitute a milder cheese like shredded cheddar or mozzarella.
        Prep Time5 mins
        Cook Time25 mins
        Total Time30 mins
        Course: Breakfast
        Cuisine: American
        Keyword: eggs
        Servings: 6
        Calories: 264.24kcal
        As an Amazon Associate I earn from qualified sales.

        Ingredients

        • 1 ½ cups cooked shredded chicken
        • 4 ounces blue cheese crumbled
        • 2 tablespoons melted butter
        • ⅔ cup Buffalo Hot sauce like Frank's
        • 1 teaspoon minced garlic
        • 10 large eggs
        • Salt and pepper to taste

        Instructions

        • Preheat your oven to 350° F. Line a muffin pan with silicone liners and spray with cooking spray.
        • Stir together the chicken, blue cheese, melted butter, hot sauce, and garlic in a large bowl.
        • Beat the eggs in a separate bowl and season with salt and pepper.
        • Divide the chicken mixture between the cups and pour the egg mixture over it.
        • Bake until the eggs are just set, and the tops are lightly brown about 20 to 25 minutes.
        • Allow to cool for 5 to 10 minutes.

        Nutrition

        Calories: 264.24kcal | Carbohydrates: 1.14g | Protein: 22.08g | Fat: 18.51g | Saturated Fat: 8.85g | Polyunsaturated Fat: 2.23g | Monounsaturated Fat: 6.01g | Trans Fat: 0.18g | Cholesterol: 323.26mg | Sodium: 1245.04mg | Potassium: 232.86mg | Fiber: 0.01g | Sugar: 0.38g | Vitamin A: 671.22IU | Vitamin C: 0.16mg | Calcium: 147.08mg | Iron: 1.78mg
        « Easy Keto Chicken Carbonara
        Keto Balsamic Vinaigrette »

        Reader Interactions

        Leave a Reply Cancel reply

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

        Recipe Rating




        Primary Sidebar

        • Facebook
        • Instagram
        • Pinterest
        • Twitter

        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 →

        Favorites

        Photo of two steaks in a white 8x8 casserole dish with keto steak marinade poured over them and lemons, tomatoes, and parsley around the dish.
        Overheat photo of Keto Instant Pot Chicken and Mushrooms in a bowl sitting on a white napkin on a wooden background.
        Square photo of a meatball casserole in a white casserole dish with a wooden spoon scooping out a meatball with stringy cheese.
        Overhead photo of a large skilled of Keto Beef Stroganoff garnished with fresh thyme and mushrooms.
        Square overhead photo of a saute pan with keto lemon chicken in it.
        Photo of a Keto Reuben Sandwich cut in half and stacked on a white cutting board.

        More Posts from this Category

        Footer

        Privacy Policy

        Affiliate Disclosure

        Disclaimer

        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.

        Copyright © 2023 Kicking Carbs 2020