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.
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!
How to Make Low Carb Egg Muffins: Step By Step Instructions
Time needed: 28 minutes.
These take less than 30 minutes!
- 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.
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.
Chop the spinach and transfer to a bowl.
- Fill Muffin Cups with Spinach
Divide the chopped spinach among the prepared muffin cups.
- Top with Cheese
Top the spinach with the cheeses.
Whisk together eggs, cream, salt, pepper and cayenne in a large bowl.
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.)
- 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.)
Frequently Asked Questions:
You can refrigerate egg muffins in an airtight container for up to a week.
No. In fact, you can cook the eggs directly in the muffin tin without using a liner and they will still release easily.
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.
If You Like These Low Carb Egg Muffins You May Also Like:
Keto Egg Muffins
Keto Egg Muffins
- 5 ounces spinach
- ¼ cup chopped onions
- 4 ounces goat cheese crumbled
- 2 ounces cheddar cheese grated
- 10 large eggs
- ⅓ cup heavy cream
- ¾ teaspoon sea salt
- ¼ teaspoon fresh ground black pepper
- ⅛ - ¼ teaspoon cayenne pepper
- 12 grape tomatoes halved
- 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.