Make your busy mornings easier and more delicious with these protein-packed Denver Omelet Muffins. Full of wholesome ingredients and with only 4 grams carbs per serving, they’re gluten-free, low carb, and keto friendly. And perfect for easy meal prep!
Nothing makes me happier than improving upon one of my favorite recipes to make it both tastier and more nutritious. This Denver Omelet Muffin recipe was always delicious, but I wanted to see if I could get even more protein into it. Lo and behold, I can – they now have a whopping 27 grams per serving. If you’re looking for more high protein low carb breakfast options, add them to your list!
Easy Muffin Tin Omelets
Weekday mornings can be insanely stressful. I sometimes find myself with a few minutes of peace to enjoy a cup of coffee, but then I have to go into manager mode. Walk dog, check email, make sure kids are awake, head out the door. Sound familiar?
Who has the time to whip up a fluffy omelet every morning? Certainly not me and I am willing to bet you don’t either. That’s where recipes like Denver Omelet Muffins come in handy. Baking all of the ingredients for your favorite breakfast in a muffin tin is nutritious, satisfying, and streamlines your morning routine.
I like to make these Denver Omelet Muffins or some keto egg muffins on the weekend when I know I have a busy week ahead. Then I can simply warm a few in the microwave and get on with my life.
★★★★★
Dianne says: “Who doesn’t love a Denver omelet? The flavors are great. I added some psyllium husky for extra fiber, used an extra sharp cheddar. Yum!“
Ingredients and Substitutions
- Eggs: You can’t make an omelet without cracking some eggs!
- Ham: You can use sliced deli ham or a larger piece like a ham steak. Just be sure to dice it relatively finely, and choose one without added sugar or honey. You can also use turkey if you avoid pork products.
- Peppers: Red and green peppers are always part of a classic Denver omelet.
- Onions: Chopped onion adds flavor but I keep it to the minimum so I don’t add unnecessary carbs.
- Cream: For the high protein version, use blended cottage cheese. You can also use coconut milk for dairy-free.
- Cheese: Cheddar is a classic, but try using pepper jack for a boost of flavor.
- Protein powder: Plain (unflavored) whey protein can boost the nutritional content of the muffins. This is optional.
How to Make Denver Omelet Muffins
- Sauté the ham: Melt the butter in a large skillet. Add the ham and cook until lightly browned all over.
- Add the veggies: Stir in the peppers and onion and cook until the veggies are tender.
- Prepare the egg mixture: Whisk the eggs, cream (or cottage cheese), salt, and pepper. Whisk in the protein powder, if using.
- Combine: Add the ham and vegetables to the egg mixture and stir to combine. Stir in the shredded cheese.
- Bake: Divide the mixture among 12 muffin cups lined with silicone liners. Bake until puffed and golden brown.
- Let cool and enjoy!
High Protein Variation
These days, I have a greater focus on low carb high protein recipes, and I like to get at least 25 grams of protein for breakfast. While these Denver omelet muffins already contain a good amount of high quality protein, they did not quite meet that threshold.
So I experimented with them, replacing the heavy cream with some blended cottage cheese and whisking in some protein powder. They were just as good as the original recipe and now I can meet my protein goals. I have provided the high protein version in the recipe notes.
Carolyn’s Tips for Success
Use silicone liners. Omelet muffins can stick badly if you add them straight into the pan so I highly recommend lining with silicone or parchment paper liners. Never use regular paper liners, as they won’t come out easily.
Don’t skip pre-cooking the ham and vegetables. Sautéing them brings out better flavor and softens the veggies, making the overall texture more appealing.
For the high protein variation, I believe that whey protein works best. Egg white protein powder will make the muffins very rubbery. You can also try plant based protein powders, but they may affect the appearance.
More Delicious Make-Ahead Breakfast Recipes
Denver Omelet Muffins Recipe
Equipment
Ingredients
- 1 tbsp butter
- 1/2 lb (226.8 g) ham, diced
- 1/2 medium red pepper, finely chopped
- 1/2 medium green pepper, finely chopped
- 1/4 cup (40 g) onion, diced
- 6 large eggs
- 1/4 cup (59.5 g) whipping cream
- 1/2 tsp salt
- 1/4 tsp pepper
- 4 ounces (113.4 g) cheddar cheese, grated
Instructions
- Preheat the oven to 350ºF and line a standard muffin pan with 12 silicone liners.
- Melt the butter in a large skillet over medium heat. Once hot, add the ham and sauté until browned and crispy, about 2 minutes.
- Add the bell peppers and onions and continue to cook, stirring frequently, until tender, about 4 minutes more. Let cool while preparing the egg mixture.
- In a large bowl, whisk together the eggs, cream, salt, and pepper. Stir in the ham/vegetable mixture and then stir in the grated cheese.
- Divide the mixture among the prepared muffin cups and bake about 20 minutes, until puffed and golden brown. Remove and let cool at least 10 minutes before serving.
Notes
Nutrition
Frequently Asked Question
There certainly is. Cook the vegetables in coconut or avocado oil, leave out the cheese, and replace the heavy cream with coconut cream.
Absolutely! I have some delicious chorizo egg muffins to try. But you can also add other meats or vegetables. Broccoli cheese would be great, and bacon or breakfast sausage go well too.
Egg muffins can be made ahead and stored in the fridge for up to a week. You can also freeze them for up to a month. If you choose to freeze them, make sure to wrap them up tightly to avoid freezer burn.
Nutritional Disclaimer
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
Free Bonus: Secrets to Keto Baking!
Sign up for your favorite recipes delivered straight to your inbox plus get our FREE bonus: Secrets to Keto Baking!
Thank you for the high protein version!
Loved this recipe! Delicious is the only word I have for it. I am ketovore so I removed the onions so I could have 3 muffins per serving. I used what I had on hand, which was canadian bacon and pepper jack cheese. You were right,though, only use silicone liners. I used paper and it was hard to remove the paper.
Who doesn’t love a Denver omelet? The flavors are great. I added some psyllium husky for extra fiber, used an extra sharp cheddar. Yum!
these were fantastic! everyone loved them. so easy to prep for the week
Hi Carolyn, this recipe sounds great. My question is, should I prepare my silicone muffin pan by greasing it with butter? Thank you for your recipes!
No need to grease the silicone. I always specify things like that!
Do you think this recipe would work in an Instant Pot Silicone Egg Bite pan?
I love these and try to keep them on hand. (my non-keto husband loves them as well!) I find that dividing the vegetable and ham mixture into the muffin cups and then pouring the egg mixture over it makes them more evenly divided. I have used breakfast sausage and bacon for variety. Thank you so much for such a great recipe!
Agree. I do this too. Distribute the ‘filling’ evenly, pour the custard over top and then give it a little swirl with a spoon.
These are amazing! Thank you so much. The hubs just asked, “why haven’t these been in our lives before?”
This has become one of my favorite recipes. Thank you so much!
These taste good but the bottoms are soggy. Is that from the silicone? I had to leave home so let them cool all the way in the silicone liners….
Great recipe, thank you. If I wanted to save time and buy the frozen onion and bell pepper mixture would it be best to thaw and use or still saute them?
I think you will get more flavour from sautéing them. But they will release additional liquid so just make sure not to scoop that into your egg mixture.
It’s your whole breakfast in one muffin!! So many delicious flavors, they are soft, & great for on-the-go mornings!!
These sound delicious! I’m always looking for make-ahead breakfasts since that seems to be the most chaotic meal of the day for our family.
I looooove Denver omelets….this was such a fantastic way to make them! Perfect for our busy mornings. 🙂
Can I omit the cream completely? And not replace it with anything else?
I guess but it’s not going to have as nice a texture.
These muffins are awesome. So easy to make ahead & great for a breakfast on the go or just enjoy with your coffee on a quiet Sunday morning.