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.
Author: Ariel Warren, RDN, CD, CDCES
Prep Time: 10 minutesminutes
Cook Time: 12 minutesminutes
Total Time: 22 minutesminutes
Servings: 3
Ingredients
8egg yolks
1cupmixed greens , chopped
4cherry tomatoes, diced
¼cupred onion, chopped
⅓cupbacon, approximately 4 slices, cooked and crumbled
Preheat the oven to 400°F (200°C). Grease the muffin pan with oil or add liners.
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.
8 egg yolks
Wash and finely chop the mixed greens, tomatoes, and onion. Add to the egg yolk mixture.
1 cup mixed greens, 4 cherry tomatoes, ¼ cup red onion
Add the crumbled bacon, cheese (reserve 3 tablespoons for later), unsweetened almond milk, and garlic salt to the bowl. Mix well.
⅓ cup bacon, 1 ¼ cup cheddar cheese, shredded, 3 tablespoons unsweetened almond milk, ½ teaspoon garlic salt
Pour the egg mixture evenly into 6 muffin cavities, approximately ¼ cup each.
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.
Notes
There are 3 servings in this recipe. Each serving is 2 egg muffins.Variations: 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.Storage instructions: These can be stored in an airtight container in the refrigerator for 3-4 days or in the freezer for up to 4 months.
Nutrition Info Per Serving
Nutrition Facts
Keto Egg Muffins
Serving Size
2 egg muffins
Amount per Serving
Calories
470
% Daily Value*
Fat
39
g
60
%
Saturated Fat
17
g
85
%
Trans Fat
0.03
g
Polyunsaturated Fat
4
g
Monounsaturated Fat
14
g
Cholesterol
583
mg
194
%
Sodium
919
mg
38
%
Potassium
233
mg
7
%
Carbohydrates
6
g
2
%
Fiber
0.4
g
2
%
Sugar
2
g
2
%
Protein
23
g
46
%
Vitamin A
1436
IU
29
%
Vitamin C
9
mg
11
%
Calcium
422
mg
42
%
Iron
2
mg
11
%
Net carbs
5.6
g
* Percent Daily Values are based on a 2000 calorie diet.