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Home » Recipes » Keto Egg Muffins

Ariel Warren, RDN, CD, CDCESBy Ariel Warren, RDN, CD, CDCES on April 8, 2018, Updated May 14, 2020
Recipes

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Keto Egg Muffins

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Keto egg muffins

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.

Muffin pan with keto egg muffins

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, except there’s no need to worry about flipping the omelet at just the right time. All you have to do is load your ingredients into a greased muffin tin and pop them in the oven!

While most egg muffin recipes are fairly low in carbs, these keto egg muffins also pack in healthy fats like egg yolks, crumbled bacon, and shredded cheddar cheese to keep you satisfied and full until your next meal.

This recipe also includes nutritious, fiber-rich vegetables like cherry tomatoes, red onions, and 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 low carb egg muffins couldn’t be easier to make. Simply combine the ingredients, pour into your muffin pan, and bake!

How to make keto egg muffins

This delicious, low-carb, high-fat dish comes together in just a few easy steps. 

Step 1: Preheat the oven to 400°F (200°C).

Step 2: Separate the egg yolks from the whites and add the yolks to a large mixing bowl. Discard the egg whites or save them for another recipe.

Step 3: Wash and finely chop the mixed greens, tomatoes, and onion. Add to the egg yolk mixture.

Step 4: Add the bacon, cheese (minus 3 tbsp, set aside for later), unsweetened almond milk, and garlic salt to the bowl. Mix well.

Step 5: Grease the muffin pan with oil or add liners. Pour egg mixture evenly between the 6 muffin slots, about ¼ cup + 1 tbsp of batter per muffin.

Step 6: Pop the muffin pan into the oven for about 12 minutes or until the edges are slightly brown and toasty.

Step 7: Remove egg muffins from the oven and immediately sprinkle the tops with the reserved shredded cheddar cheese.

Step 8: Let cool for 2 minutes before serving.

There you have it! In less than 30 minutes, you’ll have a keto-friendly breakfast or snack ready to go.

This easy, delicious recipe will have you feeling so good, you may just want to start every day this way.

Ingredients for the egg muffins on a table

How many muffins are in one serving?

This recipe makes three servings, and each serving will give you two muffins.

In case you’re worried that two won’t be enough to fill you up, let me put your fears to rest! Each egg muffin contains a moderate amount of calories and plenty of fat – 37 grams per serving!

The high-fat ingredients in this recipe will do a great job of keeping you satisfied until your next meal, while the flavor and crunch from the vegetables will help your brain register this as a well-rounded, complete meal.

How many carbs are in one serving?

Each muffin serving contains 5 grams of carbs and 1 gram of fiber. This means that you’ll get about 4 grams of net carbs per serving.

The low carb count make this breakfast a delicious, healthy way to start the day that won’t kick you out of ketosis! You’ll have energy for hours without any spike in blood sugar. Plus, you’re even sneaking in a few nutritious veggies.

Whether you’re enjoying these to start the day or as an afternoon snack, they’re a great option for anyone following a ketogenic lifestyle.

Egg yolks, veggies, and bacon in a bowl

Switching up your ingredients

Looking to play around with different flavors in your egg muffins? Good news: there are tons of Keto-friendly ingredients that would be a great addition!

Instead of bacon, you could try using ground sausage for some added flavor. Just be sure to check the ingredients to make sure there aren’t any added fillers or sugar.

You could also play around with the cheese. Some shredded pepperjack would add a nice kick, or you could use blue cheese to really bring out a different flavor.

If you decide to try different vegetables, just be sure to calculate the macros to make sure you’re keeping the carb count low.

Tips for making this recipe

The beauty of these keto muffins is that they are so simple to prepare. However, I do have two quick tips to ensure the process is as smooth as possible!

  • 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. This adds a burst of cheesiness that take the muffins to a whole other level.
  • 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. They also look so cute in their little liners.
Close-up of egg muffin with a bite missing

Storage

You can store your egg muffins in an airtight container in the refrigerator for 3-4 days. 

They reheat very well, so this recipe is a great option for prepping a keto-friendly breakfast or snack ahead of time!

You can also try freezing them for longer storage.

More keto-friendly breakfast ideas

Looking for a few more low-carb, high-fat recipes to start your day the right way? Here are some delicious keto-friendly breakfast recipes that will help you stay in ketosis:

  • Chocolate Protein Pancakes
  • Easy Keto Egg Bake
  • Bulletproof Coffee Keto Milkshake

For even more healthy low-carb breakfast recipes, be sure to check out my roundup of the best low-carb breakfast ideas for diabetics.

When you’ve tried this recipe, please don’t forget to let me know how you liked it and rate the recipe in the comments below!

Recipe Card

Keto Egg Muffins

Looking for a satisfying and keto-friendly breakfast or snack? Try these tasty Keto Egg Muffins! They’ll fill you up without kicking you out of ketosis.
Prep Time:10 minutes
Cook Time:12 minutes
Total Time:22 minutes
Author:Ariel Warren, RDN, CD, CDCES
Servings:3
Keto Egg MUffins
4.06 from 17 votes
Review Print

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
US Customary – Metric

Instructions

  • Preheat the oven to 400°F (200°C).
  • Separate the egg yolks from the whites and add the yolks to a large mixing bowl. Discard the egg whites or save them for another recipe.
  • Wash and finely chop the mixed greens, tomatoes, and onion. Add to the egg yolk mixture.
  • Add the bacon, cheese (minus 3 tbsp, set aside for later), unsweetened almond milk, and garlic salt to the bowl. Mix well.
  • Grease the muffin pan with oil or add liners. Pour egg mixture evenly between the 6 muffin slots, about ¼ cup + 1 tbsp of batter per muffin.
  • Pop the muffin pan into the oven for about 12 minutes or until the edges are slightly brown and toasty.
  • Remove egg muffins from the oven and immediately sprinkle the tops with the reserved shredded cheddar cheese.
  • Let cool for 2 minutes before serving.

Recipe Notes

There are 3 servings in this recipe. Each serving is 2 egg muffins.
Each serving has 37 grams of fat and 4 net carbs.
To mix up the ingredients, try using a different protein, another kind of cheese, or alternate vegetables. Just be sure to calculate the new macros to ensure the muffins are still low in carbs.
These can be stored in an airtight container in the refrigerator for 3-4 days or in the freezer for several months.

Nutrition Info Per Serving

Nutrition Facts
Keto Egg Muffins
Amount Per Serving (2 egg muffins)
Calories 408 Calories from Fat 286
% Daily Value*
Fat 31.8g49%
Saturated Fat 14.9g75%
Trans Fat 0g
Polyunsaturated Fat 2.6g
Monounsaturated Fat 9.5g
Cholesterol 560.5mg187%
Sodium 1864.4mg78%
Potassium 164mg5%
Carbohydrates 5g2%
Fiber 0.5g2%
Sugar 1.7g2%
Protein 25g50%
Vitamin A 2415IU48%
Vitamin C 10.1mg12%
Calcium 437mg44%
Iron 1.9mg11%
Net carbs 4.5g
* Percent Daily Values are based on a 2000 calorie diet.
Course: Breakfast
Cuisine: American
Keyword: keto breakfast, keto egg muffins, ketogenic breakfast
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Categories: Recipes Tags: Gluten Free, Keto, 30 min or less, Breakfast, Chicken & Turkey

Ariel Warren, RDN, CD, CDCES

About Ariel Warren, RDN, CD, CDCES

Ariel was diagnosed with Type 1 when she was 4 years old. She holds a B.S. in Nutrition and Dietetics and works as a Registered Dietitian, a Certified Diabetes Care & Education Specialist, and a Certified Pump Trainer. Ariel is the elected chair-elect of the board in the Association of Diabetes Care & Education Specialists (ADCES). In her free time, she enjoys giving back to the community by volunteering at diabetes kid camps and working as a youth mentor ambassador through JDRF. Outside of work, Ariel is a freelance writer for publications such as Diabetes Daily and the Granger Gazette and has been featured on several nutrition segments on Studio 5 Daytime TV. Ariel is the author of the book Type 1 Diabetes for the Newly Diagnosed: What to Expect, What to Do, and How to Thrive.

View all posts by Ariel Warren, RDN, CD, CDCES

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Next Post: Instant Pot Chicken Chili »

Reader Interactions

Comments

  1. AvatarShauna says

    January 18, 2020 at 4:12 am

    These were absolutely delicious! I loved that they were quick and easy for a morning breakfast. Super flavorful too! I used a few egg whites and the left overs I used to make low carb bread rolls. Thanks for this recipe! The best part- zero impact on my blood sugar!

    Reply
    • Christel OerumChristel Oerum says

      January 18, 2020 at 2:37 pm

      Awesome, so good to hear

      Reply
  2. AvatarCJ says

    July 17, 2019 at 5:12 am

    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?

    Reply
    • Christel OerumChristel Oerum says

      July 17, 2019 at 12:24 pm

      You’re absolutely right, only use the yolks

      Reply
      • AvatarMia says

        May 26, 2020 at 4:57 pm

        Just curious… Why only the yolks?

        Reply
        • Christel OerumChristel Oerum says

          May 27, 2020 at 9:55 pm

          Only the yokes were used since it’s keto recipe and the goal is to keep the fat high and the protein low.

  3. AvatarAlan Haverty says

    June 8, 2019 at 1:56 am

    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?

    Reply
    • Christel OerumChristel Oerum says

      June 9, 2019 at 8:36 am

      I would only keep it in the fridge for ~2 days. Another option is to prebake the egg muffins and freeze them

      Reply
  4. AvatarPaula says

    May 27, 2019 at 10:15 pm

    This is so good you will want it all the time!
    Big hit with my family!

    Reply
  5. AvatarDiane says

    February 1, 2019 at 8:51 pm

    OMG, why so much sodium???

    Reply
    • Christel OerumChristel Oerum says

      February 1, 2019 at 10:56 pm

      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

      Reply
  6. AvatarAnn says

    January 23, 2019 at 5:19 pm

    These are amazing! I used swiss cheese, spinach, dry mustard, garlic powder (no tomatoes -i was out). Thank you so much for sharing!

    Reply
  7. AvatarCorey says

    January 15, 2019 at 9:22 am

    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!!

    Reply
    • Christel OerumChristel Oerum says

      January 15, 2019 at 10:56 am

      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

      Reply
  8. AvatarSusan says

    January 2, 2019 at 11:20 am

    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!

    Reply
  9. AvatarKiran says

    November 28, 2018 at 9:28 pm

    I made a batch today for breakfast. They turned out to be very delicious. Thanks for the recipe.

    Reply
    • Christel OerumChristel Oerum says

      November 29, 2018 at 10:14 am

      So glad to hear that!

      Reply
  10. AvatarColleen says

    April 8, 2018 at 4:37 pm

    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.

    Reply
    • Christel OerumChristel Oerum says

      April 9, 2018 at 9:56 pm

      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.

      Reply

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