These keto egg muffins are a delicious, easy, savory, low carb breakfast that you can make with a variety of fillings and is great for meal prep.
Ingredients and substitutes
Eggs - Use large eggs at room temperature to make our keto egg muffins.
Heavy cream - Heavy cream should be anywhere from 36-40% fat and at room temperature, of course.
Cheese - I use grated parmesan cheese, but you can use cheddar cheese or mozzarella if you like them more.
Bacon and veggies - As a filling for my egg muffin cups, I chose simple and delicious ingredients that fit together well. Bacon, bell peppers, and spinach can all be enjoyed on a low carb diet! Just make sure that you use sugar-free bacon.
Seasoning - You need only salt and cracked black pepper to make this breakfast egg recipe. However, you can add other spices to bring more flavor to the dish. Taco seasoning, chili flakes, onion powder, garlic powder, or a pinch of cayenne pepper; the choice is yours!
Step by step instructions
Preheat the oven to 370F (185C) and line the muffin pan with 9 muffin liners.
Sautee the veggies in a little bit of olive oil over a medium heat until softened. When done, remove onto a plate.
Then, cook the bacon until golden brown and crisp. When done, remove onto a paper towel to cool down. When safe to handle, crumble.
Put the eggs, heavy cream, parmesan cheese in a large bowl. Season with salt and pepper and whisk well.
Add the vegetables and bacon and whisk until incorporated. Divide the mixture between the muffin liners (around ⅓ cup each) and bake for 13-15 minutes or until set and golden on the top.
Remove from the oven and let cool down to warm before serving.
I already covered that I use bacon bits and veggies, like bell peppers and spinach, for my keto breakfast muffins, but that's not the only way you can make this recipe.
Ground beef and taco seasoning - Cook up some ground beef with taco seasoning and add it to your egg mixture before dividing it between muffin liners and baking.
Mediterranean vibes - Add some chopped olives, sun-dried tomatoes, and feta crumbs to the egg mixture.
Shrimps - Seafood lovers can add pre-cooked baby shrimps.
Veggies - Use finely chopped, broccoli, zucchini, asparagus, tomatoes, and mushrooms to add more vegetables to your diet. However, I would recommend searing the veggies in a little bit of olive oil with some salt before adding them to the muffin's batter to make sure that they will cook through and be seasoned to deliciousness.
These egg cups can be served on their own or with other dishes. I love to serve them with some KETO BROCCOLI SALAD or KETO COLESLAW; these combinations make a perfect lunch in my opinion. Another way to devour my low carb keto egg cups is to serve them with some soup in place of bread. My personal favorites are KETO CAULIFLOWER SOUP and CREAMY KETO BUTTERNUT SQUASH SOUP RECIPE.
Carbs in keto egg muffins
This easy keto breakfast is not only delicious but low in carbs. The recipe will make 9 muffins with only around 2g net carbs per muffin.
A too-high temperature in the oven can make your muffins rising too high. All ovens are different and 370F in your oven may be different to 370F in another oven. If your muffins rose too high, try to decrease the temperature by 10-20F and add 5 minutes to your baking time next time.
After the muffins are fully baked, turn off the oven and crack the door open. Let them sit like this in the oven for 10 minutes to cool down slowly. Then, remove them from the oven and let them cool down in the muffin tins until just warm.
Store completely cooled muffins in an air-tight container in the fridge for up to 5 days.
More low carb recipes
3 INGREDIENT KETO CLOUD BREAD RECIPE
Keto egg muffins
- Muffin pan
- 6 large eggs
- ⅓ cup 75g heavy cream
- ¼ cup 30g grated parmesan cheese
- 4 slices bacon
- 1 small 140g red bell pepper seeds removed and cubed
- 1 cup 35g baby spinach packed
- Black pepper to taste
- Salt to taste
- Olive oil for frying
- Preheat the oven to 370F (185C) and line the muffin pan with 9 muffin liners. Set aside.
- Heat a little bit of oil in a non-stick skillet over a medium heat. When hot, add the bell pepper, season with salt and pepper, and cook until softened. Then, add the spinach and cook for one more minute. Remove from the heat into a bowl or onto a plate to cool down a little bit.
- To the same skillet, add the bacon and cook until golden brown and crisp. When done, remove onto a paper towel to cool down. When safe to handle, crumble.
- Put the eggs, heavy cream, parmesan cheese in a large bowl. Season with salt and pepper, then whisk well.
- Add the vegetables and bacon and whisk until incorporated. Divide the mixture between the muffin liners (around ⅓ cup/each) and bake for around 15 minutes or until set and golden on the top.
- Remove from the oven and let cool down to warm before serving.
This website, https://heretocook.com, offers nutritional information for recipes contained on this site. This information is provided as a courtesy and should not be construed as a guarantee. This information is a product of online calculators such as Cronometer.com and MyFitnesPal.com
These muffins made a delicious savory breakfast!