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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To me, these muffins are similar to a frittta, which I often make. I probably wouldn’t do this because I’m not really fond of cold egg muffins.
But you can warm them up… 🙂 I usually eat them warmish.
This is perfect for busy mornings! When everyone else has chorizo and egg tacos (which is often living in S TX) I get these
Good stuff!
Fast and easy.
Thanks so much!
Do you, by chance, have a recipe for making chorizo out of meat? I went to buy some and saw that it was made from awful sounding meat-like stuff….anal glands…other offal. Not getting past these lips, LOL. Can you make your own with regular meat and certain spices? Thanksabunch.
I don’t have a specific recipe, but I have used ground pork and my friend’s chorizo spice blend (she’s Mexican) and it worked well. I did it in this recipe and I link to it in the blog post: https://alldayidreamaboutfood.com/chorizo-and-eggs/
These look delicious! Probably a dumb question, but… are these mini muffins? Like the 24 to a regular pan size? I swear I looked up and down the recipe before asking lol! The pics in the pan look like they may be, but I wanted to be sure. Definitely want to make them! Thanks!
Nope, 12 muffins! Standard size muffin pan unless the recipe specifically states otherwise. I had another photographer do the photos when I updated this blog post and she used a silicone muffin pan. But it’s one that holds 12 standard muffins, as you can see in one of the photos.
I have been doing this often sometimes with tuna, other times with turkey bacon or turkey ham to take as a lunch, easy and great taste
Great idea!
What is Chorizo? It is mentioned in the instructions, but not in the Ingredients.
Also, I think you meant to say “break up any clumps” instead of “break up an clumps”,
Chorizo is a spicy Mexican sausage and that’s what I originally used for this recipe. But I changed it to be more generic.
Loved these. Found that 20-22 minutes was plenty of time baking in my oven.
Delicious!! Suggestions for swaps to make lower calorie & fat?
Sorry, I have only tested it this way.
I loved this recipe! However I do not do sausage! Added Broccoli, Mushrooms, bell peppers and cheese, I also did mini muffins. Made extra so I scrambled up the mixture and had for breakfast! It is so good! Thank you for sharing!
I just made these for easy pre-made breakfast. I keep them on hand for my 20 month old granddaughter as well as for myself. Easy to prepare. Occasionally I substitute bacon for sausage. This is a great basic recipe and easy to switch up to your individual taste.
So glad you enjoy them!
Grandkids will love these!
Tried to add a picture of before and after! They turned out GREAT! Hubster loves them because they are only 1 net carb per! This is the second time I’ve made these and they never last… Thanks for the GREAT recipes! Keep ‘em coming.
So glad you liked them!
One thing I was curious about was the batch yield. For me, this made 12 egg muffins!!! I substituted half the sharp cheddar with Feta, added an extra 2 green onions, and some frozen spinach. None of these add many , if any, carbs!! ❤️ I needed a meal prep for my gestational diabetes test in a few days and these were sooo yummy. 1/4 cup in each muffin section. And added crumbled turkey sausage at the end bc it adds volume to the cups. Great recipe to make your own. 🙂
It’s supposed to make 12 muffins. But it serves 6 (2 muffins per serving).
I made these today and they were delicious! I made 2 batches, one with bacon, spinach and mozzarella cheese, and another with bacon, mushrooms and cheddar. Both are so good but I like the spinach ones more. the downside was they stuck to the paper liners pretty badly. I just used regular paper cupcake liners so maybe that is why. I wonder if they would have come out easier if I used silicone liners, or if I used some cooking spray.
These are not meant to be baked in paper liners.
I am an inexperienced baker so I thought paper liners were the same as parchment liners. I bought some silicone liners and tried the recipe again today with Italian sausage, cheese, and spinach since I don’t like green onions. They turned out amazing and came out of the liners perfectly! Thank you for the feedback.
Ah, that makes sense!
I follow you on Facebook and made the recipe for Easy Keto Egg Muffins exactly as you wrote it with only one exception. I did not have a full 1/2 cup of cream. I did have 3/8 and it worked just fine. I had tried a different keto recipe for sausage muffins and it was a BIG FAIL!! But my husband is so thankful for YOUR recipe. LOL. It is delightful and I have recorded it in my recipe box. Lots of protein and such low carbs. Can’t beat that!