Super easy to make and absolutely delicious, these keto egg muffins are the perfect make-ahead breakfast for busy mornings. Packed with protein, naturally gluten-free, and low in carbs, they’re a healthy grab-and-go option that fits into any keto, paleo, or low-carb lifestyle.
Whether you’re meal prepping for the week or need a quick breakfast to fuel your day, these savory muffins are always a hit. You can customize them with your favorite veggies, meats, or cheese—so they never get boring. Plus, they’re kid-approved and ideal for the whole family.
These keto egg muffins are a quick and easy breakfast you can fully customize with your favorite ingredients. Whether you’re into cheese and bacon, spinach and mushrooms, or something spicy like jalapeños and sausage, these muffins adapt to your taste in just minutes.
Say goodbye to boring, repetitive breakfasts—these gluten-free, low-carb egg muffins come together in just 25 minutes, making them perfect for meal prep or busy weekday mornings.
Don’t have time to cook in the morning? No problem. You can make a batch ahead of time, store them in the fridge or freezer, and simply reheat when you’re ready to eat. They’re loaded with flavor, packed with protein, and guaranteed to keep you feeling full and energized for hours.
Whether you’re eating on the go, packing a lunchbox, or just want something simple and satisfying, these keto egg muffins are the perfect solution.
- 1 Why You’re Going to Love This Keto Egg Muffins Recipe
- 2 Ingredients for Keto Egg Muffins
- 3 How to Make Keto Egg Muffins
- 4 Recipe Variations for Keto Egg Muffins
- 5 Tips for Making the Best Keto Egg Muffins
- 6 Storing Ideas
- 7 Frequently Asked Questions
- 8 Can I Make These Egg Muffins With Other Toppings?
- 9 Can I Make This Recipe Ahead Of Time?
- 10 More Breakfast Recipes
- 11 Keto Egg Muffins
Why You’re Going to Love This Keto Egg Muffins Recipe
- Perfect for Meal Prep – These egg muffins can be made ahead of time and stored in the fridge or freezer, making busy mornings easier and stress-free.
- Totally Customizable – Whether you love bacon and cheddar, spinach and feta, or sausage and bell peppers, this recipe is endlessly adaptable to your taste.
- Quick and Easy – Ready in just 25 minutes, these muffins are ideal when you need a fast, no-fuss breakfast or snack.
- Naturally Low-Carb and Gluten-Free – Made with real, wholesome ingredients—no flour, grains, or added sugars—perfect for those following a keto, paleo, or gluten-free diet.
- Great for On-the-Go – Grab a few for a protein-packed breakfast, toss one in a lunchbox, or enjoy as a midday snack at school, work, or the gym.
- Family-Friendly – These muffins are kid-approved and a fun way to sneak in veggies or healthy fats without anyone noticing.
Ingredients for Keto Egg Muffins
You’ll only need a handful of naturally low-carb ingredients to make these flavorful, protein-packed egg muffins. Here’s everything you’ll need:
- Eggs – Use large, room-temperature eggs for the best texture and even baking.
- Salt&Pepper – Season to taste. Start with a pinch and adjust depending on your add-ins.
- Onion&Garlic Powder – Adds depth and a savory base flavor. You can also sprinkle in extras like paprika, Italian seasoning, or red pepper flakes for more spice.
- Ham – Chop up your favorite ham, or switch it out for cooked bacon, turkey, or pepperoni for variety.
- Bell Pepper – I used red bell pepper for a pop of color and mild sweetness, but any variety will work.
- Mozzarella Cheese – A mild, melty cheese that keeps the muffins moist. Feel free to sub with provolone or Swiss.
- Monterrey Jack Cheese – Adds richness and a slightly creamy texture. You can also use cheddar, Colby Jack, or any shredded cheese you love.
- Chives – Chopped fresh chives make a perfect garnish for a fresh, herby finish. You can also use green onions.
How to Make Keto Egg Muffins
These gluten-free, low-carb egg muffins are incredibly simple to make and come together in just a few easy steps. Once you try them, they’ll become your new go-to for quick, protein-packed breakfasts.
Preheat the Oven
Preheat your oven to 375°F (190°C).
Prep Your Muffin Tray
Lightly spray a 12-cup muffin pan with coconut oil cooking spray or grease with your preferred oil to prevent sticking.
Beat the Eggs
In a large mixing bowl, crack the eggs and whisk until light and frothy. This adds air to the mixture and helps the muffins rise.
Season the Egg Base
Add salt, pepper, onion powder, garlic powder, and any additional seasonings (like paprika or chili flakes). Whisk again until fully combined.
Fill the Muffin Cups
Pour the egg mixture evenly into each muffin cup, filling them about two-thirds full. Then add your chopped ham, bell pepper, cheeses, or any other mix-ins you like on top.
Bake
Bake in the preheated oven for 18–20 minutes, or until the muffins are set in the center and slightly golden on top.
Cool and Serve
Remove the muffin pan from the oven and let the egg muffins cool in the tray for a few minutes before transferring to a cooling rack.
Garnish
Top with freshly chopped chives and enjoy warm—or let them cool completely for a grab-and-go option later.
Recipe Variations for Keto Egg Muffins
One of the best things about these egg muffins is how easy they are to customize. You can switch up the ingredients based on what you love—or what you need to use up in your fridge. Here are some delicious flavor combinations to try:
- Canned Tuna and Black Olives – A Mediterranean-inspired combo that’s rich in protein and healthy fats.
- Smoked Salmon and Fresh Dill – Perfect for brunch vibes. Add a bit of cream cheese for a luxurious twist.
- Pepperoni and Mozzarella – A pizza-style muffin that’s kid-friendly and packed with flavor.
- Jalapeño and Cheddar – For a spicy kick! Add a few slices of fresh jalapeño and sharp cheddar for a bold breakfast.
- Broccoli and Parmesan – A great way to sneak in veggies. Light, savory, and packed with nutrients.
Tips for Making the Best Keto Egg Muffins
- Grease the Muffin Pan Well – To avoid sticking, be sure to spray your muffin tray generously with cooking oil spray or use silicone muffin liners or parchment paper cups. This makes cleanup easier and ensures your muffins come out cleanly.
- Don’t Overfill the Muffin Cups – Egg muffins rise slightly as they bake, so fill each cup only about two-thirds full to prevent overflow.
- Chop Ingredients Evenly – Dice your veggies, meats, and mix-ins into small, uniform pieces to help them cook evenly and distribute nicely throughout each muffin.
- Use Room Temperature Eggs – Room temp eggs whisk more smoothly and bake more evenly. If you’re short on time, just place them in a bowl of warm water for a few minutes.
- Pre-Cook Moist Veggies – If using watery vegetables like mushrooms, zucchini, or spinach, it’s best to lightly sauté them beforehand. This prevents excess moisture from making your muffins soggy.
- Cool Before Removing – Let the muffins cool in the pan for 5–10 minutes before removing. They’ll firm up slightly and be easier to lift without falling apart.
- Make Them in Bulk – These muffins are great for meal prep. Make a double batch and store extras in the fridge or freezer for quick, protein-rich breakfasts all week long.
Storing Ideas
- Fridge: Store any leftovers in an airtight container in the refrigerator for up to 5 days. Simply reheat in the microwave for 30–60 seconds when ready to eat.
- Freezer: These gluten-free egg muffins are freezer-friendly. Let them cool completely, then place them in a freezer-safe bag or container. They’ll keep well in the freezer for up to 2 months.
When you’re ready to enjoy, thaw overnight in the fridge. Reheat in the microwave for about 1–2 minutes, or until warmed through.
Frequently Asked Questions
Can I Make These Egg Muffins With Other Toppings?
Sure, the ingredients used can be replaced according to taste and liking. For example, you can use chicken breast meat, cauliflower, broccoli, or any other ingredients you and your family like.
Can I Make This Recipe Ahead Of Time?
Sure, these keto egg muffins can be made in advance and enjoyed in the morning for breakfast. However, they are also great for work or school, along with some vegetables and crackers.
More Breakfast Recipes
Keto Egg Muffins
Description
Ingredients
- 8 eggs large
- 1/2 tsp salt
- 1/4 tsp pepper
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1 cup ham diced
- 1/2 cup red bell pepper
- 1/2 cup mozzarella cheese shredded
- 1/2 cup monteray jack cheese shredded
- 2 tbsp chives
Instructions
- Preheat the Oven. Preheat your oven to 375°F (190°C) and lightly spray a muffin tray with cooking spray or grease with your preferred oil.
- Prepare the Egg Mixture. In a large mixing bowl, add the eggs, salt, pepper, onion powder, and garlic powder. Whisk until the mixture is light, frothy, and fully combined.
- Chop the Add-Ins. Dice the red bell pepper and ham into small, even pieces for even distribution and cooking.
- Assemble the Muffins. Fill each muffin cup about halfway with the egg mixture. Then sprinkle your chopped bell pepper, ham, and cheese or other toppings on top.
- Bake. Bake in the preheated oven for 20 minutes, or until the muffins are puffed up and golden brown on top.
- Cool and Serve. Remove from the oven and let cool in the tray for 2 minutes. Transfer to a cooling rack if needed.
- Garnish. Finish with a sprinkle of freshly chopped chives, and enjoy warm—or save for later.
How do we calculate the nutrition info?
These nutrition facts listed are determined using nutrition information from the USDA Food Database. Our nutrition facts are accurate, but if you are using different products, please make your calculations. Net carb count is calculated by subtracting both fiber and sugar alcohols because they don’t raise blood sugar.