Savory, low-carb Keto Egg Muffins are a great quick-and-easy breakfast.
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If you’re on a ketogenic diet or perhaps a low-carb diet then you might find that you run out of suitable options for filling, delicious and nutritious recipes.
This gluten-free, low-carb recipe is a good example of something that is easy to make and good for all the family to enjoy - especially for breakfast.
Eggs are staples in the Ketogenic diet because they’re extremely low-carb and high in protein.
They’re also versatile, so there’s a lot you can do with them.
This Keto-friendly recipe is an example of what you can do with the humble egg.
The recipe is also something that you can make in advance so you just whip one out when you fancy a Keto-friendly snack.
We promise you that even your friends and family not on any form of diet will love these keto egg muffins!
What You’ll Need
Making these takes just 20 minutes, including preparation and cooking time. It’s always best to be prepared!
It’s time to get down to your local supermarket and stock up on the following ingredients so you can make them whenever you’re ready.
You’ll need the following items and ingredients to make ten delicious muffins:
- A wire rack
- A muffin tray with at least 10 muffin slots
- Olive oil
- Sweet potato
- Cheddar cheese
- Crispy bacon
- Eggs
- Milk
- Salt and black pepper
How to Make Breakfast Egg Muffins
- First, preheat your oven to 430°F/220°C (adjust accordingly if you have a fan or fan-assist).
- Then, take a standard-size muffin tray (with room for at least 10 muffins) and lightly grease it with olive oil.
- Next, it’s time to divide up your sweet potato, bacon, and cheese ingredients equally at the bottom of each muffin holder.
- Crack your eggs into a generously sized mixing bowl. Add the milk, salt, and grind in the pepper Whisk the mixture until everything is blended well.
- Next, you pour equal amounts of the mixture into each muffin holder on top of the ingredients that you’ve already placed so that each holder is approximately half full. If you have any mixture left over, just top up each muffin holder, but be careful not to go over the ¾ full mark because they'll expand when baking.
- Now it’s time to bake! Place your muffins on a tray in the middle of the oven. Allow your muffins to bake until they are lightly brown around the edges. This will take approximately 12 to 14 minutes, depending on your oven speed.
- Remove from the oven and allow to cool down on a wire rack (this should take two or three minutes).
- Then, carefully run a butter knife lightly around each muffin holder. This should loosen up your muffins so you can remove them easily.
- Serve your muffins warm, or enjoy them cool. It’s up to you!
Storage Instructions
These keto egg muffins are ideal for making in advance. Simply store them in the fridge or freeze them for use at a later date. Always allow them to cool right down before storing them, and place them in an airtight container before transferring them to your fridge or freezer. You can freeze breakfast egg muffins for up to one month and refrigerate them for up to three days.
Breakfast Egg Muffins Nutrition
Our recipe makes 10 breakfast egg muffins. One breakfast egg muffin contains the following nutrition:
- Calories: 152 kcal
- Protein: 10.4 grams
- Net Carbs: 2.3 grams (super low carb!)
- Fat: 10.9 grams
Recipe Variations
Of course, you can vary the above recipe to include other delicious ingredients!
You could try some of the following ingredient options, which are all tried and tested:
- Sprinkle your egg cup mixture with some sliced spring onions for a more sophisticated flavor
- Add a little keto-friendly tomato salsa (make your own!) and some freshly sliced green, yellow, and red peppers for a Mexican twist
- Combine the mixture with fresh spinach for extra Popeye strength!
- Add a little shredded smoked salmon (instead of the bacon) and some finely chopped chives for a really tasty treat, and serve with a dollop of sour cream.
- Just sprinkle some cayenne pepper into the mixture if you prefer something hot, or for really hot, try chili powder or even fresh chili (make sure to remove the seeds). This makes a real zingy flavor, but beware, your mouth might tingle!
- Mix in some cooked, chopped mushrooms and finely chopped caramelized onion.
- Try chopping up some baby tomatoes with mozzarella and basil into the mixture (without bacon or sweet potato) for an Italian twist.
Serving Suggestions
Low-carb keto muffins are ideal served on their own, but you can easily serve them with plenty of other options to make a real meal of them!
- Serve with a side of my sauteed spinach and mushrooms or garlic butter mushrooms.
- Serve with a selection of low-carb green vegetables like my bacon-wrapped green beans for a wholesome meal.
- Prepare with or without bacon and serve with a juicy steak.
So there you have it!
There are a multitude of tasty options for egg muffins, and all are ideal for all the family, perfect for a tasty meal at breakfast, lunch, or dinner.
The possibilities are endless, and you can, of course, try your own combinations, change up your cheese, or switch out your bacon for a different Keto-friendly lean meat (turkey or ham make good substitutions).
All that’s left is for you to dig in...
📖 Recipe
Keto Egg Muffins — Best Low-Carb Recipe for Breakfast
Equipment
- 1 Muffin Tray
Ingredients
Instructions
- First, preheat your oven to 430°F (220°C) or 390°F (200°C) with fan-assisted.
- Then, take a standard-size muffin tray (with room for at least 10 muffins) and lightly grease it with olive oil.
- Next, it’s time to divide up your sweet potato, bacon, and cheese ingredients equally at the bottom of each muffin holder.
- Crack your eggs into a generously sized mixing bowl and add the milk, salt, and black pepper. Whisk the mixture until everything is blended well.
- Next, you pour equal amounts of the mixture into each muffin holder on top of the ingredients that you’ve already placed so that each holder is approximately ½ full. If you have any mixture left over, just top up each muffin holder, but be careful not to go over the ¾ full mark.
- Now it’s time to bake! Place your muffins on a tray in the middle of the oven. Allow your muffins to bake until they are lightly brown around the edges. This will take approximately 12 to 14 minutes, depending on your oven.
- Remove from the oven and allow to cool down on a wire rack (this should take two or three minutes).
- Carefully run a butter knife lightly around each muffin holder. This should loosen up your muffins so you can remove them easily.
- Serve your muffins warm, or enjoy them cool. They're delicious hot or cold, so it’s up to you!
Did You Make My Recipe?
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Nutrition Facts
Nutritional information for the recipe is calculated based on the ingredients in each recipe. It is provided as a courtesy and is an estimate only. We cannot guarantee the accuracy of the nutritional information for any recipe we provide. Erythritol and other sugar-free sweetener carbs are not included in the carb counts. Net carbohydrates are the total carbohydrates minus dietary fiber.
Notes
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How can these egg muffins have sweet potato in them and be Keto?
Hello Laurie, good question!
This recipe calls for 90g/3.2 oz of sweet potato which works out to roughly 15 grams of carbs, that's why it's keto friendly.
I made them without the sweet potato, I added green onions and tomato instead. Yummy
I made some more with bacon, salsa, green onions, cheese, and I had a little chili left over, added it, plus one leftover beef hotdog, chopped. I might try with spinach
Awesome Linda, glad you enjoyed them! Do you have any pictures of how they came out? 🙂
Can I replace the stripes of bacon with slices of turkey?
Hi Noam, yes you can! Sliced turkey is a great alternative (or even turkey bacon). Enjoy!
how many muffins can i have in 1 serving?
Hi Julie, you need to calculate your daily calorie intake here.
How many can I eat for breakfast?
Hi Lucy!
You need to calculate your daily calorie intake and macros here .
Each egg muffin is 199 calories with 1.1 grams of net carbs, so you can decide how many will fit into your daily allowance.
Hope that helps!
I would sub the sweet potato for broccoli, asparagus or chopped bell peppers.