Keto-Friendly Breakfast Egg Muffins

Prep Time 10 mins

Cook Time 20 mins

Total Time 30 mins

Cooking Method: Baking

Cuisine: American

Courses: Breakfast, Brunch

Difficulty: Beginner

Servings: 12

Calories: 120

Description

These keto breakfast egg muffins are the ultimate high-protein, low-carb breakfast option, quick and very easy to make and ready within just 30 minutes.

Ingredients

Base Ingredients

10 large eggs
1/4 cup of heavy cream (or unsweetened almond milk for dairy-free)
1/2 teaspoon of salt
1/4 teaspoon of black pepper
1/2 teaspoon of garlic powder
1/2 teaspoon of onion powder

Flavor Boosters (Choose Your Favorites)

1/2 cup of shredded cheddar cheese (or mozzarella, feta, or goat cheese)
1/2 cup of diced bell peppers (any color)
1/4 cup of diced onions
1/2 cup of fresh spinach, chopped
1/4 cup of mushrooms, finely diced
1/4 teaspoon of paprika
1/2 cup of chopped fresh parsley or chives

Cooking Instructions

1
Preheat the Oven
- Preheat your oven to 375°F (190°C).
- Lightly grease a 12-cup muffin tin with nonstick spray or use silicone muffin liners for easy removal.
2
Whisk the Eggs
- Crack the 10 large eggs into a mixing bowl.
- Add heavy cream, salt, and pepper.
- Whisk until the mixture is fully combined and slightly frothy.
3
Add Your Ingredients
- Evenly distribute your cheese, vegetables, and meat into each muffin cup.
- Pour the whisked egg mixture over the fillings, filling each muffin cup about 3/4 full.
- Gently tap the muffin tin on the counter to remove any air bubbles.
4
Bake to Perfection
- Place the muffin tin in the preheated oven and bake for 18–20 minutes or until the egg muffins are fully set and slightly golden on top.
- To check for doneness, insert a toothpick into the center of a muffin, it should come out clean.
5
Cool and Serve
- Let the muffins cool in the pan for 5 minutes before removing them.
- Use a butter knife to gently loosen the edges and remove the muffins from the tin.
- Garnish with fresh parsley if desired.
- Serve warm or store for later.

Nutrition Facts

Servings 12

Serving Size 1 Egg Muffin

Amount Per Serving
Calories 120kcal

% Daily Value *
Total Fat 9g14%
Saturated Fat 4g20%
Cholesterol 140mg47%
Sodium 190mg8%
Potassium 100mg3%
Total Carbohydrate 2g1%
Dietary Fiber 0.5g2%
Sugars 1g
Protein 9g18%

Vitamin A 150 IU
Vitamin C 5 mg
Calcium 60 mg
Iron 1 mg
Vitamin D 15 IU
Vitamin K 10 mcg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

To refrigerate, store in an airtight container for up to 5 days.
Wrap in plastic wrap and freeze for up to 3 months to freeze.
Microwave for 30–40 seconds or reheat in the oven at 300°F (150°C) for 5 minutes.
Use silicone muffin liners to prevent sticking and make clean-up easier.
Don’t overfill the muffin cups, eggs expand while baking.
Whisk well for fluffy, evenly textured egg muffins.
Customize flavors with different cheeses, meats, and veggies.