Keto Egg Muffins

If you follow a low-carb or keto diet, you may have found that sometimes it can be a challenge to come up with easy breakfast ideas that are also tasty. These keto egg muffins are just the thing, though, to start the morning off right.

These are basically mini-frittatas that you make in a muffin tin. They’re incredibly easy to make and even easier to reheat before you run out the door (or once you get to work).

They’re also extremely customizable. You can add or swap any number of veggies, cheeses, or other ingredients to make it the perfect breakfast (or snack) for you.

If this is your first time making egg muffins, you’re going to love this recipe! It’s easy, fast, and fits in well with keto, low-carb, and other healthy diets.

Common Questions about Easy Keto Egg Muffins

How many carbs are in an egg muffin?

These egg muffins have only 3 grams of net carbs per muffin. 

Why are my egg muffins rubbery?

Sometimes when reheated, egg muffins can become rubbery if they’re overheated or when water combines with the egg. To prevent that, allow egg muffins to come to room temperature before packaging to store them to avoid condensation from accumulating.

Also, reheat the egg muffins in 10-second increments in the microwave to prevent overheating.

Will egg muffins stick to paper liners?

Egg muffins will stick to cupcake liners that you might typically use in a muffin pan. It’s a better idea to spray the pan with non-stick spray.

If you already cooked up some bacon (or you keep grease on hand) you can use bacon grease which will help prevent sticking and add bacon-y flavor to the muffins. You can also experiment with using silicone liners.

Storage

These egg muffins keep well in both the fridge and the freezer.

Refrigerator: Store egg muffins in an airtight container or ziplock bag in the fridge for up to 4 days. You can also tightly wrap them individually in plastic wrap.

Freezing: Freeze egg muffins in a freezer-safe container or freezer bag for up to 3 months. To prevent them from sticking together, separate them with parchment paper.

Tips for the Best Keto Egg Muffins

• Avoid overcooking so that the eggs do not become rubbery. 
• Grease all sides and the bottom of the molds in the muffin tin to avoid having the muffins stick. 
• Wrap individually in parchment paper or a paper towel before placing in a storage container or bag — it avoids having to dirty a plate when reheating.

Ingredients

A quick visit to the produce and refrigerated sections at your local grocery store is all you need to grab the basic ingredients for this easy recipe.

• Broccoli florets – We use fresh broccoli in this recipe but you can use frozen as well. Just thaw it in the microwave ahead of making the rest of the recipe.
• Mushrooms – We prefer the flavor and texture of fresh mushrooms but you can use a canned or jarred variety as well.
• Olive oil – Using a higher quality olive oil will get the best results.
• Garlic cloves – Mince the cloves finely or purchase jarred minced garlic.
• Eggs – Large eggs are the best size to use for this recipe.
• Baking powder – You only need a little bit of baking powder — be sure to use it, and not baking soda.
• Salt – Your regular table shaker of salt will work for this but you can use other varieties, like sea salt, too.
• Ground black pepper – Freshly grind the pepper for the best flavor or use a shaker of ground pepper instead.
• Shredded cheddar cheese – To save time, you can use the prepackaged shredded cheese (though shredding your own will make it more flavorful). 
• Shredded parmesan cheese – Using two cheeses gives these egg muffins layers of flavor.

Kitchen Supplies You’ll Need

All you need are some basic kitchen supplies. 

• Large skillet
• Large pot
• Large bowl
• Muffin tin
• Rubber spatula
• Cutting Boards
• Knives

How to Make Keto Breakfast Egg Muffins

These easy egg muffins are perfect for meal prepping.

1. Add broccoli florets to a pot of boiling water and cook until fork tender.
2. Chop the cooked broccoli into small pieces.
3. Add the mushroom to a preheated skillet with olive oil and saute until soft.
4. Pour the minced garlic into the pan with the mushrooms and continue to saute.
5. After removing the cooked garlic and mushrooms from the stove, add the eggs to a bowl and beat until well combined.
6. Stir the baking powder, salt, and black pepper into the eggs until incorporated.
7. Use a rubber spatula to fold in the cooked vegetables and shredded cheese.
8. Pour the egg mixture into the prepared muffin pan ensuring that each mold is filled evenly.
9. Place the pan in the preheated oven and bake until golden.
10. Remove from the muffin tin and allow to cool on a wire rack or serve.

What to Serve With Low-Carb Egg Muffins

These little muffins are great all on their own but you can pair them up with other things as well. 

• Bread substitutes – Sandwich these muffins in between cauliflower-based sandwich thins or keto bagels for a heartier meal. 
• Salad – A simple green salad is great for lunch or dinner or you can serve it alongside a small bowl of berries. 
• Coffee – Brew a regular cup of coffee or pair it with a keto-friendly Bulletproof iced coffee.
• Soup – Serve alongside a steaming bowl of soup.

Why You Should Make Keto Egg Muffins

If you’re an egg lover, you’re going to love making these simple egg muffins!

• Healthy – With healthy fats and veggies, this is a nutritious, quick breakfast that’s perfect for busy mornings.
• Tasty – There’s tons of flavor from the olive oil, eggs, and cheese and their smooth texture is perfect. 
• Low carb – Whether you’re living a keto lifestyle or you’re just looking to cut carbs, these are a great way to meet your goals. 
• Portable – These cute little egg muffins are ideal for people on the go — you can easily pack them or heat and eat on the way to work or school.

Variations and Add-ins

You can add or swap all kinds of things to change them up from week to week or just make your own signature style egg muffins. 

• Vegetables – Try adding other keto-friendly vegetables like fresh spinach, green onions, or small quantities of diced cherry tomatoes, red peppers, or green peppers. 
• Cheese – Use any cheese that you like instead of cheddar or parmesan. If you want a funky punch of flavor in the morning, try blue cheese or feta.
• Spices – For a spicy start to the day, try increasing the black pepper or adding crushed red pepper flakes or cayenne pepper powder. You can also try adding onion powder, garlic powder, or your own favorite spices.
• Meat – Add in crumbled breakfast sausage or bacon bits for meaty flavor.

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If you love this easy Keto Egg Muffins recipe, you’re going to love these other low-carb egg options too. Please click each link below to find the easy, printable recipe!

Other Keto Recipes

Keto Marinara Sauce

LOW-CARB Keto Fudge

Keto BBQ Sauce

Keto Sugar Cookies

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