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.
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.
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!)
Frequently Asked Questions:
You can refrigerate egg muffins in an airtight container for up to a week.
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.
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.
You can refrigerate egg muffins in an airtight container for up to a week.
I recommend using avocado oil because it is keto-friendly and safe at high temperatures.
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
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- 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.
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!
Keto Egg Muffins
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.
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