This post may contains Amazon affiliate and other affiliate links. If you make a purchase through these links, I may earn a small commission at no extra cost to you. Your support helps me continue to provide quality content. I only recommend products I personally trust and believe will add value to your experience. For more details, please visit my Privacy Policy.
Busy mornings don’t have to mean skipping breakfast or settling for something that throws you off your keto goals. These Keto Egg Muffins are the perfect solution — high in protein, low in carbs, quick to make, and incredibly easy to customize. Soft, fluffy, cheesy, and packed with your favorite add-ins, they’re like mini portable omelets you can prep once and enjoy all week.
Whether you’re feeding a family, meal prepping for yourself, or just need something you can grab on your way out the door, these egg muffins will quickly become a breakfast staple in your home.
Why You’ll Love These Keto Egg Muffins
✔ Quick & Easy
Ready in under 30 minutes — no morning chaos, no fuss.
✔ Only 2g Net Carbs
A perfect low-carb breakfast that keeps you fueled and in ketosis.
✔ Ultra-Customizable
Add bacon, sausage, spinach, peppers, mushrooms, herbs, cheese… endless combos.
✔ Meal Prep Friendly
Make a batch today and enjoy breakfast for the next 5 days.
✔ Freezer-Friendly
Great for long-term meal prep — freeze, thaw, reheat, done.
✔ Kid-Approved
Soft, cheesy, and easy to eat — they disappear fast!
My Personal Experience
Egg muffins are one of those recipes I rely on again and again because they save so much time. For me, Sundays have become “egg muffin prep day” — I chop my veggies, cook the bacon, whisk everything together, and in 20 minutes my breakfasts for the week are DONE.
My personal favorite combo?
Bacon + sharp cheddar + spinach.
It smells like a mini café in my kitchen every time they bake.
They’re also perfect for brunch gatherings or when I need something portable. I’ve taken them to picnics, packed them for road trips, and even served them to friends who aren’t keto — everyone loves them. They’re simple, satisfying, and incredibly versatile.
Essential Equipment You’ll Need
Non-Stick Muffin Pan
A high-quality muffin pan makes all the difference. The muffins pop right out without tearing.
Mixing Bowl
A sturdy bowl for whisking eggs and mixing add-ins.
Whisk
Ensures the eggs and cream blend into a smooth, fluffy mixture.
Measuring Cups & Spoons
Essential for the perfect ratio of cream, cheese, and seasoning.
Ladle or Pouring Cup
Makes filling muffin cups neat and spill-free.
Ingredients & Substitutions
Base Ingredients
12 large eggs
(You can use egg whites, but muffins will be less filling and less flavorful.)
½ cup heavy cream
Substitute: unsweetened almond milk or coconut milk.
½ tsp salt
Adjust to your liking.
¼ tsp black pepper
Optional but recommended for flavor.
Add-Ins (Choose Your Favorites!)
Cheese — 1 cup
• Cheddar (classic)
• Mozzarella (melty and mild)
• Feta (tangy and bold)
• Pepper Jack (spicy and flavorful)
Protein — 1 cup
• Cooked bacon
• Sausage crumbles
• Diced ham
• Turkey sausage
Veggies — 1 cup
• Spinach
• Bell peppers
• Mushrooms
• Onions
• Zucchini
• Broccoli bits
Herbs — ¼ cup
• Chives
• Parsley
• Basil
• Dill
Tip: Always cook watery vegetables (like mushrooms or peppers) first so your muffins don’t get soggy.
📄 Want Weekly Meal Plans + Printable Bundles?
Join my Patreon to unlock 7-day meal plans, printable grocery lists, themed 10–15 recipe bundle PDFs, and a new members-only recipe every week — all ad-free.
Plus instant access to all previous meal plans & recipe bundles.
👉 Unlock Weekly Plans & Recipe BundlesHow to Make Keto Egg Muffins
Step 1: Preheat the Oven
Preheat the oven to 375°F (190°C). Grease a 12-cup muffin pan or line with silicone cups.
Step 2: Whisk the Egg Mixture
In a large mixing bowl, whisk together:
• eggs
• heavy cream
• salt
• pepper
Whisk until the mixture is smooth, pale, and slightly frothy.
Step 3: Add the Fillings
Fold in your chosen cheese, cooked meats, veggies, and herbs. Mix gently — you want everything evenly distributed but not overmixed.
Step 4: Fill the Muffin Pan
Using a ladle or pouring cup, fill each muffin cavity about ¾ full. This allows room for expansion.
Step 5: Bake
Bake for 18–20 minutes, or until the muffins are puffed, firm in the center, and lightly golden around the edges.
Step 6: Cool & Serve
Let the muffins cool for a few minutes before removing from the pan. Serve immediately or cool completely for storage.
Optional Additions
• Crumbled goat cheese
• Diced jalapeños
• Sun-dried tomatoes
• Smoked paprika on top
• A dollop of cream cheese in the center
• Everything bagel seasoning
Serving Ideas
With avocado slices
A creamy, satisfying keto breakfast.
With a simple salad
Makes an easy brunch or light lunch.
On the go
Wrap in parchment and take it with you — no mess, no fuss.
Storage Recommendations
Refrigerator
Store in an airtight container for up to 5 days.
Reheat 20–30 seconds in the microwave.
Freezer
Freeze individually for up to 2 months.
Thaw overnight and reheat gently.
FAQs
Can I use egg whites only?
Yes, but muffins won’t be as filling or flavorful.
Do veggies need to be cooked first?
For watery veggies (mushrooms, peppers, zucchini) — YES.
How do I keep them from sticking?
Use a non-stick pan, silicone liners, or grease generously.
Why did my muffins deflate?
Totally normal — eggs puff up then settle as they cool.
Nutritional Breakdown (Per Muffin)
Calories: ~140
Fat: 10g
Protein: 10g
Net Carbs: 2g
📌 Recipe Snapshot
Name: Keto Egg Muffins
Prep Time: 10 minutes
Cook Time: 18–20 minutes
Total Time: 30 minutes
Servings: 12 muffins
Difficulty: Easy
Texture: Soft, fluffy, cheesy, protein-packed
Net Carbs: 2g per muffin
Best For: Meal prep, grab-and-go breakfast, keto brunches
Category: Keto breakfast, high-protein, low-carb
Keto Egg Muffins Recipe
Equipment
- Non-Stick Muffin Pan
- Mixing bowl
- Whisk
- Measuring cups and spoons
- Ladle or Measuring Cup with Spout
Ingredients
- 12 large eggs
- ½ cup heavy cream or unsweetened almond milk
- ½ tsp salt
- ¼ tsp black pepper
- Add-ins choose 2–3 cups total:
- 1 cup shredded cheddar cheese
- 1 cup cooked bacon sausage, or ham
- 1 cup chopped veggies spinach, peppers, mushrooms, zucchini
- ¼ cup fresh herbs parsley, chives, basil
Instructions
- Preheat your oven to 375°F (190°C) so it’s fully heated by the time the mixture is ready. Lightly grease all 12 cups of a muffin pan with oil or nonstick spray, or place silicone liners into each cup to prevent sticking.
- Crack all the eggs into a large mixing bowl. Add the heavy cream, along with the salt and pepper. Whisk the mixture thoroughly for 30–45 seconds until the eggs look smooth, evenly combined, and slightly frothy on top — this helps the muffins bake up light and fluffy.
- Add your chosen fillings to the bowl — cooked bacon or sausage, chopped veggies, shredded cheese, and fresh herbs. Use a spatula or large spoon to gently fold everything together, making sure the meats and veggies are evenly distributed throughout the egg mixture.
- Use a ladle or a measuring cup with a spout to scoop and pour the mixture into each muffin cup. Fill each cup to about ¾ full so the muffins have space to rise without overflowing.
- Place the filled muffin pan onto the center rack of your preheated oven. Bake for 18–20 minutes, or until the muffins puff up, the tops turn lightly golden, and the centers feel set when gently touched with your finger.
- Remove the pan from the oven and let the muffins cool inside the pan for 3–5 minutes. This helps them firm up and release more easily. Carefully lift each muffin out and serve warm, or let them cool completely before storing for meal prep.
🥑 Transform Your Healthy Eating Routine
Inside my Patreon, you’ll get weekly 7-day meal plans, printable grocery lists, and exclusive recipe bundles designed for keto, bariatric, WW, high-protein, airfryer & weight-loss diets — all in a clean, ad-free space.
- A brand-new 7-day meal plan every week
- Printable grocery list
- 10–15 recipe bundle PDF
- 1 members-only weekly recipe
- Ad-free printable PDFs
PLUS: full access to all previous meal plans & recipe bundles — an ever-growing ad-free archive.
👉 Join KetoFlavorHouse on PatreonSubscribe to our newsletter!
