Keto Egg Muffins are an easy low carb breakfast option for busy mornings. Packed with protein and chockfull of flavor, they help fuel you through the day!
Let’s talk about high protein breakfast foods, shall we? Because they are the ticket to feeling full and satiated throughout the morning. And as we age, we actually require more protein to offset the loss of muscle mass.
Keto Egg Muffins are a fabulous way to consume more protein in the mornings. Especially when life is hectic and we’re rushing about trying to get the whole household ready for the day.
I love making a big batch of these to keep in the fridge for the week. I switch up the fillings sometimes, but the basic recipe is the same. Then I can warm up a few as needed for myself or the kids. And my husband is loves them too.
My Chocolate Protein Muffins are also a delicious way to start your day!
Why this recipe is so awesome
Egg muffins are exactly what they sound like: beaten eggs baked in a muffin tin. They often include other tasty additions like bacon, sausage, cheese, and veggies.
They’re a fabulous way to get some high quality protein and fats into your diet. And they are easy to make in advance for a grab-and-go breakfast.
This recipe for Keto Egg Muffins take 5 basic ingredients and only 45 minutes to make. They freeze well, reheat well, and travel well too. It’s one of my favorite keto meal prep recipes!
And a serving of two egg muffins has 16 grams of protein and only 2.3 grams of carbs. It’s the perfect keto breakfast!
Reader reviews
“I made these for my husband’s lunch break. He is working from home- free access to the fridge. Two days later I am doing another batch! They are so yummy and totally easy to make. I made several egg muffins before- these are the best I had so far. Thank you for sharing this recipe” — Simone
“Realized I had nothing for breakfast tomorrow so whipped these up in 5 minutes. Made it with chicken sausage, peppers and cheese. Before we head to the beach for a week will make several different batches so that I can share with my grandkids. Thanks so much for your great recipes.” — Mary
“Easy and Delicious! I made these exactly as the recipe reads. I froze most of the batch for easy snacks. Once I knew how these would do, I made a batch with broccoli and ham; next I’ll try bacon.” — Kathy
Ingredients you need
- Sausage: You have so many options here. You can use Italian sausage, breakfast sausage, or even chicken sausage. Just make sure the sausage you choose has no added sugars. My husband loves these made with Mexican chorizo.
- Eggs: I recommend using whole eggs for this recipe, for flavor and healthy fats. If you do choose to do egg white only, you will need at least 10 of them.
- Heavy whipping cream: Adding some whipping cream makes the keto egg muffins fluffier. You can use coconut cream if you prefer.
- Cheese: Use shredded cheddar, Monterey Jack or Pepper Jack.
- Green onions: This is a great way to add flavor without a lot of carbs. But you could do minced garlic instead.
- Salt and pepper
Step-by-step directions
1. Cook the sausage: In a medium skillet over medium heat, sauté the sausage until cooked through and no longer pink, 7 to 8 minutes. While cooking, break up an clumps with the back of a wooden spoon. Set aside to cool.
2. Whisk the eggs: In a large bowl, whisk together the eggs and cream until well combined. Stir in the sausage, cheese, green onions, salt and pepper until well combined.
3. Bake the muffins: Divide the mixture between into a muffin tin with parchment or silicone liners and bake at 375ºF 25 to 30 minutes, until puffed and golden brown. Remove and let cool at least 10 minutes before serving.
Expert tips
I recommend using silicone liners set inside a muffin pan. Egg mixtures tend to stick to metal quite badly. This makes it easier to get the muffins out and protects your pan.
To store: Let the muffins cool completely after cooking. Then simply place in an airtight container in the refrigerator. The cooked muffins will last for up to 4 days.
To reheat: For muffins stored in the fridge, you can simply heat them for 30 to 60 seconds in the microwave. Frozen muffins should be thawed first, and then rewarmed.
To rewarm them in the oven, preheat to 300ºF and give them up to 5 minutes to warm through.
Egg Muffin Variations
You can easily modify this basic recipe and make all kinds of egg muffins. Here are a few ideas to get your creative juices flowing:
- Replace the sausage with Mexican chorizo (one of my husband’s favorites!)
- Denver Omelet Muffins with peppers, ham, and cheese.
- Spinach and Feta
- Tomato Basil – feel free to add some mozzarella!
- Broccoli Cheddar
- Bacon And Mushroom
Egg muffins can be veggie packed and meatless, or a meat lover’s paradise. The sky’s the limit!
Frequently Asked Questions
This keto egg muffin recipe has 1.1g of carbs and 0.1g of fiber per serving. That comes to 1g net carbs per muffin.
You can store these keto egg muffins in an airtight container in the fridge for up to 4 days. Reheat gently in the oven or microwave.
Yes! Let the muffins cool completely and then place on a cookie sheet in the freezer for 1 to 2 hours. This flash freezing will help them keep their shape and also keep them from sticking together. Then take the frozen muffins and store in a sturdy freezer bag or an airtight container. Frozen egg muffins should last up to 3 months.
More high protein breakfast ideas
Keto Egg Muffins Recipe
Ingredients
- ½ lb bulk hot Italian sausage sub any sausage you like
- 8 large eggs
- ¼ cup heavy whipping cream
- ½ cup shredded Cheddar or Monterey Jack
- 2 medium green onions, sliced (white and light green parts only)
- ¾ teaspoon salt
- ½ teaspoon pepper
Instructions
- In a medium skillet over medium heat, sauté the sausage until cooked through and no longer pink, 7 to 8 minutes. While cooking, break up an clumps with the back of a wooden spoon. Set aside to cool.
- Preheat the oven to 375ºF and line a muffin tin with parchment or silicone liners.
- In a large bowl, whisk together the eggs and cream until well combined. Stir in the chorizo, cheese, green onions, salt and pepper until well combined.
- Divide the mixture between the prepared muffin cups and bake 25 to 30 minutes, until puffed and golden brown. Remove and let cool at least 10 minutes before serving.
Gail O says
These are so quick and easy to make and great for meal prepping. I did sub out breakfast sausage for the chorizo (could not find any at our grocer) YUM! I left 4 in the fridge (for 4 breakfasts) and the rest I wrapped up and froze for future breakfasts. I am not a real meal prepper but I do like to prep breakfasts…mornings are often hectic and it is great to just to take these out of the freezer and pop in the microwave. Thanks for another hit!
Jenn says
Can these be made into mini muffins? If so, how many and what would you say for the cook time? Thank you!
Mary says
Realized I had nothing for breakfast tomorrow so whipped these up in 5 minutes. Made it with chicken sausage, peppers and cheese. Before we head to the beach for a week will make several different batches so that I can share with my grandkids. Thanks so much for your great recipes.
Rhonda Biggs says
Love this recipe, this is our regular go to now. I have mixed it up with different meats, added peppers, used different cheeses. All kinds of combinations and it is always a hit.
Kathy says
Easy and Delicious! I made these exactly as the recipe reads. I froze most of the batch for easy snacks. Once I knew how these would do, I made a batch with broccoli and ham; next I’ll try bacon and ……. I really appreciate all you do while creating your recipes, and then taking the time to share them with us. I took your advice, and ordered the silicone cupcake liners several days ago. I rec’d them today, cleaned them and used for this recipe. The muffins fell out of them! I am thrilled with this recommendation. I have 3 of your books, and stars next to so many recipes that I have made.
Juenessa says
I have made these eggs twice this week! They are so good and easy. Both times I added veggies instead of the sausage. There are so many variations to be made with this recipe. It’s definitely a keeper. Thank you so much!
Carolyn says
Glad you enjoyed them! I have some Denver Omelet muffins that you might like as well!
Rennae says
Sorry, I’m new and a little confused. On te Nutritial chart… One cup equals ?one egg measurement/serving? so this recipe makes 8 muffins?
Carolyn says
No, the recipes TAKES 8 eggs, and MAKES 12 muffins. and the “cup” referred to the muffins (many people call them egg cups). I’ve changed it to make it less confusing.
Molly says
Hi….new to Keto. Starting for my 5 year old son with brain tumor and seizures. I apologize if this is obvious, but where do I find the sugar content? The nutrition info card does not have it that I can see..
Carolyn says
I don’t calculate sugar content, because carbs are sugars and that’s the critical issue here. But you can always use an online calculator if you need to know that nutrient.
Sheila says
Hi Carolyn,
So 1 muffin is equal to 159 kcal right?
Thanks in advancr
Carolyn says
Whatever it says in the nutritional card is correct!
Jeremy says
What size of muffin tin are we using? I used a 2.5″ and I was short some of the filling filling it up about 3/4 of the way.
Carolyn says
I use a standard muffin tin.
Anna says
These muffins are perfect for a grab-and-go breakfast! So delicious!
Natalie says
These are my go to for on the go!! With school starting, these are great, healthy, & yummy!
Stephanie says
These look amazing and I love that you used chorizo! Definitely going to whip up a batch tomorrow morning.
Monika says
Confused on 1 cup serving size? How many muffins? 1? 2?
Carolyn says
It means 1 “egg cup”
Judy says
Your book The Ultimate Guide to Keto Baking arrived yesterday. The first three chapters are worth the price of the book, and then……the Recipes!!
Brittany says
These look so amazing!! I love your blog!
Xiomara says
Look wonderful,what brand of chorizo did you use ?i can’t find a good clean brand , thanks
Carolyn says
I got mine at my local farmers market (Deck Family Farms, awesome grass-fed and pasture-raised meats) but I think Beeler’s has a good one too.
Simone says
I made these for my husband’s lunch break. He is working from home- free access to the fridge. Two days later I am doing another batch! They are so yummy and totally easy to make. I made several egg muffins before- these are the best I had so far. Thank you for sharing this recipe
Deborah M Kloss says
These are delicious! Thank you for the great recipe. We will definitely be making this again.
Robyn says
Can’t wait to make this muffins! Thanks so much for sharing, Carolyn! ????