Looking for a satisfying and keto-friendly breakfast or snack? Try these tasty Keto Egg Muffins! With only 5 grams of carbs per serving, they’ll fill you up without kicking you out of ketosis.
These muffins are part of my ketogenic meal plan. It’s an easy-to-follow keto meal plan that is optimized with the right macro ratios already calculated for you so that all you need to do is make your meals.
I’m a big fan of egg muffins. They’re basically mini, portable omelets that you can conveniently make in the oven using your favorite omelet ingredients. No need to worry about flipping the omelet at just the right time – with egg muffins, all you have to do is load your ingredients into a greased muffin tin and pop them in the oven!
While egg muffin recipes are often fairly low in carbs, these Keto Egg Muffins aren’t just low in carbs – they’re also high in fat thanks to ingredients such as:
- Egg yolks (no egg whites make an appearance in these muffins!)
- Crumbled bacon
- Shredded cheddar cheese
What I especially like about this Keto Egg Muffins recipe is the fact that it also includes nutritious, fiber-rich vegetables. Some keto recipes are all about the meat and fat without a veggie in sight. Not Keto Egg Muffins! The recipe packs in:
- Cherry tomatoes
- Red onion
- Mixed greens
The vegetables help give the muffins a fresh flavor and keep them feeling a bit lighter than egg muffins that contain only eggs and meat.
Even better, these delicious Keto Egg Muffins couldn’t be easier to make! All you have to do is combine the ingredients in a large mixing bowl, evenly portion the batter into six muffin slots, and place the muffin pan in a preheated 400°F (200°C) oven for about 12 minutes.
When they’re done, sprinkle the still-warm muffins with shredded cheese (which will promptly melt – yum!), let the muffins cool, then serve.
In less than 30 minutes, you’ll have keto-friendly breakfast or snack ready to go!
How many muffins are in a serving of Keto Egg Muffins?
This recipe makes three servings, and each serving will give you two muffins. Don’t be fooled by the idea of “only” eating two muffins. Keto Egg Muffins contain a moderate amount of calories and plenty of fat – 37 grams per serving! There are enough keto-friendly fats in each serving to keep you satisfied until your next meal.
How many carbs are in a serving of Keto Egg Muffins?
Each muffin serving contains 5 grams of carbs and 1 gram of fiber, which gives you 4 grams of net carbs (carbs minus fiber) per serving. Their low carb count makes them an ideal choice for a keto meal.
Tips for making Keto Egg Muffins
Two quick tips to follow when making this recipe:
- Of the 1⅕ cups of shredded cheese the recipe calls for, reserve about 3 tbsp. of cheese to sprinkle on top once the Keto Egg Muffins have baked.
- Instead of putting the batter directly in the muffin tin, you can use muffin cups to line the muffins to save time during clean up.
If you’re on the keto diet (or if you just want a really good egg muffins recipe), I think you’ll love the flavor of Keto Egg Muffins. Enjoy!
For more healthy low-carb breakfast recipes, please check out my roundup of the best low-carb breakfast ideas for diabetics.
When you’ve tried these Keto Egg Muffins, please don’t forget to let me know how you liked them and rate the recipe in the comments below!
If you live with diabetes, please check out our guide to the ketogenic diet and diabetes. It explains everything you need to know about following a ketogenic diet when you live with diabetes.
Keto Egg Muffins
Ingredients
- 4 cherry tomatoes
- ¼ cup red onion, chopped
- 1 cup mixed greens (spinach is great too!)
- 8 egg yolks
- ⅓ cup cooked bacon, crumbled
- 1⅕ cup cheddar cheese, shredded
- 3 tbsp. unsweetened almond milk (optional)
- ½ tsp. garlic salt
Instructions
- Preheat the oven to 400°F (200°C).
- Separate the egg yolks from the whites into a large mixing bowl. Discard or save the egg whites for another occasion.
- Wash and finely chop the mixed greens, tomatoes, and onion. Add to the egg yolk mixture.
- Add bacon, cheese, unsweetened almond milk, and garlic salt to the large mixing bowl with the veggies (personal recommendation: Keep out about 3 tbsp. of cheese to sprinkle on top once muffins have baked). Mix well.
- Grease the muffin pan with oil and pour a ¼ cup + 1 tbsp. of the egg mixture evenly into the muffin slots, which should yield 6 muffins. NOTE: You can use muffin cups to line the muffins to save time during clean up.
- Pop the muffin pan into the oven for about 12 minutes or until the edges are slightly a toasty brown.
- Immediately after taking the egg muffins out of the oven, sprinkle tops of muffins with remaining cheese.
- Let cool for 2 minutes before serving.
Nutrition Info Per Serving
In the picture with the bowl of eggs, it looks like it’s both the yolks and the whites. But this recipe only uses the yolks, correct?
You’re absolutely right, only use the yolks
Could I make a large batch of the mix and keep it in the fridge, and just pour and bake 2 every morning. If so, how long would the mix hold for in the fridge?
I would only keep it in the fridge for ~2 days. Another option is to prebake the egg muffins and freeze them
This is so good you will want it all the time!
Big hit with my family!
OMG, why so much sodium???
The sodium is from the cheddar cheese and the bacon. If you use reduced sodium alternatives, you can reduce the total amount of sodium considerably
These are amazing! I used swiss cheese, spinach, dry mustard, garlic powder (no tomatoes -i was out). Thank you so much for sharing!
This recipe looks awesome! I love how this can be made early in the week for quick breakfast on the go! Would using the whole egg drastically change how these turn out? Just wondering why just the egg yolks. Thanks!!
By adding just the egg yokes you keep the fat high and the protein relatively low. By adding the egg whites you add more protein as well as moisture. I think they’d still taste good but the macros will shift slightly
These are delicious. I added blue cheese in with the cheddar and added a little hot sauce. Will definitely make these again. Filling and tasty! Thanks for the great recipe!
I made a batch today for breakfast. They turned out to be very delicious. Thanks for the recipe.
So glad to hear that!
Have you tried freezing these and reheating in a microwave? I know they won’t be as good fresh.
I am traveling to conferences a lot over the next two months, so I am thinking of making these the night before travel, freezing them and packing them in my cold sack, storing them in my hotel fridge, and microwaving each morning while at the conference.
Thanks.
I haven’t tried freezing these egg muffins, but have tried freezing a very similar recipe and it worked great. I am pretty sure you can freeze and re-heat these as well.