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
- 1/2 lb (226.8 g) bulk hot Italian sausage, sub any sausage you like
- 8 large eggs
- 1/4 cup (59.5 g) heavy whipping cream
- 1/2 cup (56.5 g) shredded Cheddar or Monterey Jack
- 2 medium green onions, sliced, (white and light green parts only)
- 3/4 tsp (0.75 tsp) salt
- 1/2 tsp (0.5 tsp) 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 any 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 sausage, 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.
Notes
Nutrition
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.
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Yum, thank you! I used a mix of silverside, bacon and grated zucchini (squeezed dry-ish) for my egg muffins.
I make these so often with the basic recipe of eggs, cream, and some type of cheese. So delicious and easy to make. I have measurements, temp, and how long to cook memorized because I make them so often. If I feel a little hungry, I heat a couple as a snack. Ups my protein and keeps my carbs down!! Thank you!!!
If I want to add fresh mushrooms and bell pepper should I sauté them first or add in raw? Thank you for all the wonder recipes!!
Can you tell the best way to freeze these? Thank you.
Flash freeze them first so they don’t stick together. I recommend setting them on a tray in the freezer. Once frozen, you can pop them into a container together.
How long should I microwave them to reheat them? We tried the Jimmy Dean ones but so expensive! I am making these this weekend for the week ahead but am afraid to over-microwave them
Depends on whether they are frozen or not. I recommend reheating from already thawed, for even heating. Then just 30 to 45 seconds should be enough.
The silicon liners are a game changer. I love your recipes. Thank you for all you do to help us.
Wonderful recipe!! Quick, easy, and delicious. I can see mixing up the veggies, cheese and meats to make different options. Love the idea of freezing them for a quick breakfast or snack.
Delicious!
Oh my goodness sakes. These are perfect. I made the Denver omelet type with ham and peppers and onion. Monterey Jack cheese. I can’t rave enough. Silicone cups were a must. Light and scrumptious.
I don’t know how I missed this previously. I definitely have to try YOUR egg bites. All my go-to recipes are yours. I’ve been making egg bites for a few years now and I use a combo of cheese (cheddar &/or pepper jack, usually) and whole milk [whispers *cottage cheese*]. Is that a major keto no-no? It’s about a half-cup across 8 egg bites. Is that too carby? I imagine the heavy cream is lower/better and does the same thing?
btw, if you need an air fryer hack, I do mine in silcone muffin cups in my basket air fryer at 300 for 14 minutes (do NOT shake!) and they come out super-super-fluffy like sous vide.
I’ve made this twice. first, I followed the recipe exactly and made 12 egg muffins. By dividing the mix into 12 compartments though I was only able to fill each about halfway, so they turned out small. I cooked them for the minimum time, and they were really dry. I thought I overcooked them. The second time I made these, I divided the mix into 8 compartments.l instead of 12. They were bigger, which was nice, but still dry. I wonder if I need to change the chorizo I’m using, or if I should lower the temp on the oven. I really want to make these work.
I’ve never heard of egg muffins being dry. Are you using silicone liners?
Did you bake the egg muffins in a silicone muffin pan instead of using silicone liners in a metal muffin pan?
To be frank: I had a blogger friend help me update these photos. She used a silicone pan but I usually use the liners. Both work!
I haven’t made these yet, but ALL of your recipes that I have made are delicious (i.e. Keto Meatballs). My problem is that I follow a low-carb, low-FAT healthy keto plan and track my fat macros, but you don’t ever list that….
I am not sure what you mean. The fat macros are listed in the recipe card in all of my recipes.
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!
Can these be made into mini muffins? If so, how many and what would you say for the cook time? Thank you!
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.
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.