These Keto Breakfast Egg Muffins are packed with protein and easy to make, even on busy mornings. They can even be made in advance and reheated.
We make omelets a lot at my house, and everyone is happy because they can have their favorite toppings. If only there were something easier than omelets. Well, these egg muffins are just the thing. Just like an omelet, packed with all your favorite toppings, but way easier to make!
Why You’ll Love It
- The best thing about these breakfast egg muffins to me is that they can be made with all kinds of different ingredients, so everyone can have what they want. This recipe has tomato and green onion. Feel free to add whatever toppings you like.
- Each muffin contains less than 1 gram of net carbs. Serving size is 2 muffins. If you add additional ingredients, like cheese, ham or sausage, remember that the calorie count and carbs may increase. For some of the same flavors try these keto ham and cheese bites.
- These muffins are the perfect meal prep recipe. Simply make a batch or two ahead of time and throw them in the freezer. Thaw a few and warm them up in the microwave on the way out the door.
Beth says: 
These are so delicious and so easy to make! I’m making a bunch more this weekend!
Ophelia says: As someone who’s always on the go, having a batch of these prepared ahead of time has been a total lifesaver.
Carbs in Keto Egg Muffins
I’m also thrilled with these keto egg muffins because they’re like the ultimate keto breakfast food. Not only are they high in protein, so they’ll keep you full longer, they have next to no carbs. Two egg muffins have just 2 grams of carbs and 1 gram of fiber, so you’re only getting 1 net gram of carbs in a serving (2 muffins).
» You might also like these Low Carb Berry Smoothies and 17 Keto / Low Carb Breakfast Ideas.
Ingredients You’ll Need
The great part about this recipe is that you can use whatever you have on hand. There are so many delicious combinations to try.
- Eggs – Whisked.
- Salt & ground black pepper – Season to taste.
- Tomato – Diced. If you don’t have fresh tomatoes you could you diced canned tomatoes.
- Green onion – Chopped.
Equipment Needed
- Muffin pan – This recipe makes 12 muffins. You could use a mini muffin pan to make smaller bite-sized muffins.
- Whisk – A whisk will add air to the egg mixture and add some lightness to the muffin.
- Medium bowl – Big enough to hold the eggs and toppings. A large measuring cup will work too.
Tips for Perfect Egg Muffins
- To keep these muffins healthy and delicious, be sure to use only the best ingredients. I’m always skeptical of store-bought bacon and sausage with all the extra nitrates that are added.
- These muffins go from perfect to overcooked in a flash, so be sure to keep an eye on them in the oven. When overcooked, they take on a not-entirely-pleasant toughness.
- If you’re planning to reheat them later, it helps to slightly undercook them, so they won’t become chewy when reheated.
- All ingredients should be pre-cooked. Don’t add sausage, bacon or potatoes that aren’t already cooked. The baking time for the muffins isn’t long enough to cook these ingredients from raw.
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How to Make Keto Breakfast Egg Muffins
Step One: Whisk the Eggs
Start by preheating the oven to 375° F(190°C).
To make keto egg cups, whisking up your eggs. To make a dozen muffins, you need 10 large eggs. Put them in a bowl or a large measuring cup, with the salt and pepper and whisk away.
Step Two: Prepare the Toppings
Chop and prepare the ingredients you’ll be using. If you’re making bacon and cheese muffins, cook the bacon and shred the cheese. Chop any vegetables, like green peppers and onions, into small pieces.
PRO TIP: All ingredients should be pre-cooked. Don’t add sausage, bacon or potatoes that aren’t already cooked. The baking time for the muffins isn’t long enough to cook these ingredients from raw.
Step Three: Prepare the Muffins
I like to line my muffin tin with these silicone muffin liners so the muffins don’t stick to the pan and they pop out easily. If you don’t have silicone liners, be sure to grease the muffin tins with non-stick cooking spray.
Pour the eggs into each muffin cup, filling about 1/2 full. Add the ingredients you want into each cup. If there’s extra egg, pour it on top of the ingredients, but not more than 3/4 full.
Step Four: Bake the Muffins
Bake these at 375° F(190°C) for 15 minutes, or until they’re fully set. You can tell by jiggling one of the muffins. If it feels jiggly at all, it’ll need a few more minutes. When done, they should feel firm and spongy to the touch.
Remove from the oven and eat while hot.
Variations & Combinations
If you’ve got some picky eaters in your family, you know how hard it is to please everyone when it comes to breakfast. That’s not a problem with these egg muffins. You can make one batch of a dozen muffins and each one of them can include different toppings, if you want.
Some of our favorite ingredient combos are:
- Ham, bacon or sausage & cheese
- Bacon & cheese
- Sausage, mushroom, onion
- Tomato & green onion
- Tomato, basil and feta
- Sausage, green pepper, and onion
- Potato & onion
- Cheese & Potato
Really, there’s no end to the combinations you can make. I always mix up a batch of 12 muffins and make 3 different combos, so we can have something different every day. Use your imagination and create something delicious!
Storing the Muffins
If you aren’t eating them right away, let them cool completely before adding them to a container or Ziplock bag to store in the refrigerator or freezer.
They’ll keep in the refrigerator for 5-7 days. It only takes about 15-20 seconds to reheat them in the microwave.
If you freeze them, they will keep for 3-4 weeks. When you’re ready to eat them, just heat them in the microwave for about 45 seconds.
Questions About the Recipe
How many carbs in keto egg muffins?
Two egg muffins have just 2 grams of carbs and 1 gram of fiber, so you’re only getting 1 net gram of carbs in a serving (2 muffins).
How many eggs can you eat on the keto diet?
Eggs are the perfect food for a ketogenic diet because they have no carbs and are high in protein. Research shows that it is safe to eat from 3 to 7 eggs per day, but it’s always best to consult with a nutritionist to see what the right quantity would be for you personally.
How can I add more fat to this breakfast?
If you’re trying to hit a higher fat ratio with this breakfast, you can add things like cheese, cottage cheese, or meats like bacon or sausage, to the muffins. This will balance out the fat and protein in the muffins.
Other Breakfast Recipes To Try
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Keto Breakfast Egg Muffins
Equipment
- Mixing bowl
Ingredients
- 10 large eggs
- 1 teaspoon (6 g) salt
- 1 teaspoon (2 g) pepper if desired
- 1/2 cup (75 g) tomatoes chopped
- 1/4 cup (25 g) green onions chopped
- Other ingredients as desired
Instructions
- Preheat oven to 375° F(190°C). Line a 12-count muffin pan with silicone liners or coat with non-stick cooking spray.
- In a large bowl or measuring cup, crack the eggs, add the salt and pepper, and whisk together.
- Fill each well halfway up with the egg mixture. Add the filling ingredients on top. If there’s egg left over, pour it on top to fill the wells up to 3/4 full.
- Bake for 15 minutes or until the muffins are set (no jiggle when touched).
Notes
- To keep these muffins healthy and delicious, be sure to use only the best ingredients. I’m always skeptical of store-bought bacon and sausage with all the extra nitrates that are added.
- These muffins go from perfect to overcooked in a flash, so be sure to keep an eye on them in the oven. When overcooked, they take on a not-entirely-pleasant toughness.
- If you’re planning to reheat them later, it helps to slightly undercook them, so they won’t become chewy when reheated.
- All ingredients should be pre-cooked. Don’t add sausage, bacon or potatoes that aren’t already cooked. The baking time for the muffins isn’t long enough to cook these ingredients from raw.
- This recipe makes 12 egg muffins.
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.
Laura is dedicated to a low-carb lifestyle after losing 52 pounds on the keto diet. As many of us do, she struggles with her weight and has found that one of the only diet lifestyles that allows her to maintain a healthy weight is a low-carb diet. She shares her favorite low-carb recipes here that are both easy to make and full of flavor, so you don’t even miss the carbs.
These have hands down become my favourite breakfast recipe!
These are so delicious and so easy to make! I’m making a bunch more this weekend!
Best breakfast option when guest are around. So easy and yet so yummy and love that I can make it ahead and store for easy mornings.
That’s a great point. You can make these in advance for guests to enjoy whatever combination they want.
Protein packed breakfast muffins. Can’t wait to try this version
These are so easy to make and a delicious, healthy way to start the day.
This was an easy recipe to follow and very tasty. I used onions, sausage and mushrooms with cheddar cheese. Very yummy! The only thing I did different, is I mixed all the ingredients together (after cooling the sausage) and spooned into the muffin pan.
Hi Elaine, this recipe is perfect for whatever ingredients you have on hand. So glad you liked the recipe!
I’ve been searching for a delicious and healthy morning option, and these muffins hit the spot perfectly.
Glad to hear that Saunt.
I switched up the veggies and cheese to keep things exciting
That’s a great idea!
It’s such a convenient way to start the day with a balanced breakfast
s someone who’s always on the go, having a batch of these prepared ahead of time has been a total lifesaver.
They’re not only super convenient but also ridiculously delicious.
can I use egg whites instead of whole eggs
Sure, you can use egg whites. The texture may be a little different but otherwise it should work great.
can I freeze a batch of these muffins? And if so, what would be the best way to reheat them while keeping the texture and taste intact?
These muffins are great from the freezer. For the best outcome I would thaw them overnight in the refrigerator and then pop them in the microwave wrapped in a paper towel or in the air fryer for a minute or two.
I added some diced turkey bacon, and the flavors are perfect
Sounds delicious!
Since I had spinach on hand, I swapped out the bell peppers and added a sprinkle of feta cheese on top.
There are so many great combinations for these egg muffins.
Your recipe served as the perfect canvas for my culinary experimentation!
I’m happy to hear that Terry.
I’m adding a mix of sautéed mushrooms and diced zucchini to this