Keto Egg Muffins are excellent for a grab-and-go breakfast, and my grasp recipe will provide help to make them out of no matter you’ve got within the fridge! Or for those who want to comply with a extra particular recipe, this put up has hyperlinks to all my low-carb and Keto egg muffin recipes.
PIN the Keto Egg Muffins Grasp Recipe to attempt some later!
Years in the past I got here up with the identify Egg Muffins for these little little Keto breakfast muffins baked in silicone muffin cups, and I feel they’re the right factor for a grab-and-go breakfast. I’ve been making egg muffins since 2005, going by fairly a number of variations to get the recipe good, and there’s little question that this is likely one of the hottest recipes on my weblog.
And I’m fairly assured that Kalyn’s Kitchen is the primary website that known as these baked egg cups by the identify “Egg Muffins,” though now that identify has unfold throughout the online. If that is your first time making one thing like this, I’ve picked up a number of methods that I feel you’ll like that will help you make Keto Egg Muffins completely from no matter substances you’ve got available.
Making Keto Egg Muffins for Meals Prep:
After I taught faculty I cherished to make these for Weekend Meals Prep each weekend. After the muffins cooled, I’d put two at a time into small plastic luggage, and put the luggage within the fridge. Then after I was prepared to depart for varsity I’d open the bag, pop within the microwave till they have been sizzling, and seize the bag and run out the door with a fast breakfast. That was years in the past so for those who’re anti plastic or wouldn’t warmth in a microwave, make your individual decisions about how you can reheat them!
Need extra grab-and-go breakfast concepts?
Take a look at Low-Carb and Keto Seize-and-Go Breakfasts for extra fast breakfast decisions like this one.
Who Will Like Egg Muffins for Breakfast?
I don’t consider egg muffins as just for people who find themselves following a low-carb or Keto consuming plan, though they’re excellent for any carb-conscious eater. These breakfast treats are excessive in protein and excellent to feed to children. This can be a nice concept for breakfast for anybody who’s busy within the morning and needs one thing that may be made forward and eaten on-the-go.
What Baking Cups Do I Use for Egg Muffins?
I all the time use silicone baking cups for making egg muffins. I’ve had varied sizes by the years, however now this Jumbo Muffin Cup from Chambers Bay (affiliate hyperlink) is the one I exploit most persistently. (These are the pastel ones proven on the best and within the bundle, and this firm is just not compensating me in any approach for mentioning them right here.)
Fundamental Steps for Making Keto Egg Muffins:
(Scroll down for printable grasp recipe which has extra details about substances and quantities.)
- Preheat oven to 375F/190C.
- Spray silicone muffin cups with nonstick spray, and put them on a big cookie sheet to catch spills.
- The 2 substances I all the time embody are grated cheese and thinly sliced inexperienced onions.
- Resolve what different meat and/or greens you need to embody in your egg muffin variation.
- Reduce the greens into small bite-sized items. I saute veggies shortly in a sizzling pan for a few minutes.
- Meat is non-compulsory but when utilizing it cook dinner (if wanted) and minimize or crumble meat of your selection into items.
- Break eggs into a big container with a pour spout and beat eggs effectively in order that they’re fully mixed.
- I all the time add Spike Seasoning (affiliate hyperlink) and a few freshly-ground black pepper to the eggs.
- Layer meat, veggies, cheese, and inexperienced onions into the silicone muffin cups.
- Then pour in overwhelmed eggs.
- I wish to take a fork and gently “stir” the substances in order that they’re well-combined.
- Bake about half-hour till muffins have risen and are barely browned and set.
- Let the muffins cool for 15-20 minutes earlier than you retailer them within the fridge.
- I retailer them in a big plastic container with a snap-tight lid.
- For me, two small muffins is the correct quantity for breakfast.
- I microwave for about 45 seconds and breakfast is prepared!
- Don’t cook dinner egg muffins too lengthy once you’re reheating them or the eggs can get rubbery.
Keto Egg Muffins Recipes from Kalyn:
Extra Breakfast Muffin Choices:
Weekend Meals Prep:
This grasp recipe has been added to a brand new class known as Weekend Meals Prep that will help you discover recipes you’ll be able to prep or cook dinner on the weekend and eat throughout the week!
Components
- 15 eggs (see notes)
- 1 tsp. (or extra) Spike Seasoning (see notes)
- fresh-ground black pepper to style (non-compulsory)
- 2 cups grated cheese of your selection (see notes)
- 3 cups chopped veggies of your selection (see notes)
- 2 cups diced breakfast meat of your selection (see notes)
- Non-obligatory, however extremely really useful, 3 inexperienced onions diced small.
Directions
- Preheat oven to 375F/190C. Spray silicone muffin cups with nonstick spray, and put them on a big cookie sheet to catch spills.
- The 2 substances I all the time embody in egg muffins irrespective of how I’m various the recipe are grated cheese and thinly sliced inexperienced onions.
- Resolve what different meat and/or greens you need to embody in your particular person egg muffin variation.
- I virtually all the time use some greens like broccoli, inexperienced bell pepper, crimson bell pepper, mushrooms, or zucchini, and even greens or veggies like asparagus, brussels sprouts, or inexperienced beans may work in these. I exploit a number of cups of veggies, relying on how a lot the veggies shrink after they’re cooked.
- Reduce the greens into small bite-sized items. I want to saute shortly in a sizzling pan to boiling the veggies, however whichever methodology you employ they solely want a few minutes cooking time.
- I like meats like bacon, canadian bacon, breakfast sausage, or ham for egg muffins.
- I exploit about 2 cups of meat after I’m making 12 muffins; cook dinner if wanted after which minimize meat of your selection into items or crumble so it will likely be well-distributed within the eggs.
- Break eggs right into a four-cup glass measuring cup (affiliate hyperlink) and beat eggs effectively so they’re fully mixed. (Use any container with a pour spout if you do not have a big measuring cup like that.)
- I all the time add a teaspoon or so of Spike Seasoning (affiliate hyperlink) and a few freshly-ground black pepper to the eggs.
- Layer meat, veggies, cheese, and inexperienced onions into the silicone muffin cups.
- Then pour in overwhelmed eggs. I wish to take a fork and gently “stir” the substances in order that they’re well-combined.
- Bake about half-hour till muffins have risen and are barely browned and set.
- Let the muffins cool for 15-20 minutes earlier than you retailer them within the fridge. I take them out of the silicone baking cups and retailer them in a big plastic container with a snap-tight lid.
- For me, two small muffins is the correct quantity for breakfast. I microwave for about 45 seconds and breakfast is prepared! (Do not cook dinner too lengthy or the eggs can get rubbery.
Notes
I exploit 15 eggs (or extra) for the Jumbo Muffin Cup from Chambers Bay (affiliate hyperlink) that I now want, but when your silicone baking cups are smaller you may solely want 12 eggs.
Use any all-purpose seasoning that is good with eggs if you do not have Spike Seasoning.
In the event you’re utilizing loads of greens and meat, you may want just one cup of grated cheese. The quantity of greens will rely on how a lot they shrink when they’re briefly cooked. For strongly-favored or higher-fat breakfast meats like bacon or pork sausage, it’s possible you’ll want lower than 2 cups.
Dietary data is approximate and can rely on the substances you select.
I have been making egg muffins for a few years, with inspiration from The South Seaside Weight-reduction plan authentic e book which talked about them. (affiliate hyperlink)
Vitamin Data:
Yield:
12
Serving Dimension:
1
Quantity Per Serving:
Energy: 228Whole Fats: 15gSaturated Fats: 6gTrans Fats: 0gUnsaturated Fats: 7gLdl cholesterol: 272mgSodium: 270mgCarbohydrates: 4gFiber: 1gSugar: 1gProtein: 19g
Vitamin data is mechanically calculated by the Recipe Plug-In I’m utilizing. I’m not a nutritionist and can’t assure 100% accuracy, since many variables have an effect on these calculations.
Low-Carb Weight-reduction plan / Low-Glycemic Weight-reduction plan / South Seaside Weight-reduction plan Options:
These Low-Carb or Keto Egg Muffins are an ideal breakfast for any kind of low-carb or Keto consuming plan, and for those who use lower-fat dairy and the best substances they’re additionally excellent for any part of the unique South Seaside Weight-reduction plan.
Discover Extra Recipes Like This One:
Use Breakfast Recipes to search out extra recipes like this one. Use the Weight-reduction plan Kind Index to search out extra recipes appropriate for a selected consuming plan. You may also wish to Comply with Kalyn’s Kitchen on Pinterest to see all the nice recipes I’m sharing there.
Historic Notes for This Recipe:
My fundamental recipe for egg muffins was first posted in 2006! This Grasp Recipe for Keto Egg Muffins was final up to date in 2023.
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