Keto Egg Muffins

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Looking for a quick, healthy, and keto-friendly breakfast idea? Keto egg muffins are the perfect solution! These versatile and nutrient-packed mini omelets are great for meal prep, on-the-go mornings, or even as a light snack. Packed with protein and low in carbs, they’re a fantastic way to stick to your ketogenic diet while satisfying your taste buds.

Why You’ll Love Keto Egg Muffins

1. Easy to Make

With just a few ingredients and minimal prep, keto egg muffins are incredibly simple to whip up.

2. Customizable

The recipe is a blank canvas for your favorite keto-friendly ingredients. Choose from meats, vegetables, and cheeses to create your ideal flavor combinations.

3. Meal Prep Friendly

Prepare a batch at the beginning of the week for a grab-and-go breakfast that stays fresh and delicious.

TOOLS TO MAKE

• 3-Compartment Glass Meal Prep Containers
• Muffin Tin
• Muffin Liners

INGREDIENTS

Find all the ingredients for these keto recipes on Amazon.com — click the ingredient to go directly on Amazon!

• (cut into 1/2-inch florets) 1 cup Broccoli
• (cut into 1/2-inch florets) 1 cup Cauliflower
• (chopped into 1/2-inch pieces) 1 cup Red bell pepper
• 2 cloves Garlic
• 2 tbsp Olive oil
• 8 large Eggs
• 1/4 cup Heavy cream
• 1 tsp Sea salt
• 1/2 tsp Black pepper
• 3/4 cup Cheddar cheese (shredded)

INSTRUCTIONS

1. Preheat the oven to 400 degrees F. With parchment paper/foil (grease if using foil), line a baking sheet.
2. Toss together the broccoli, cauliflower, red pepper, minced garlic, and olive oil in a bowl(large).
3. In a single layer, arrange the vegetables on the baking sheet. For 15-20 minutes, roast in the preheated oven, until the edges of the broccoli are browned.
4. Meanwhile, With 12 parchment muffin liners/silicone muffin liners, line a muffin tin.
5. Keep the oven on(when the vegetables are done). In the muffin cups, arrange the veggies evenly.
6. Whisk together the black pepper, heavy cream, sea salt, and eggs. Stir in the cheddar cheese. Into the muffin cups, pour the egg mixture over the vegetables.
7. Until the eggs are set, bake for 15-20 minutes.

Storage and Reheating Tips

• Refrigeration: Store in an airtight container in the refrigerator for up to 5 days.
• Freezing: Wrap each muffin individually in plastic wrap and freeze for up to 2 months.
• Reheating: Pop them in the microwave for 30-45 seconds or reheat in a 350°F oven for 5-7 minutes.

Nutritional Information (Per Muffin)

Here’s a more detailed breakdown of the nutritional content, depending on your ingredients:

• Calories: 124
• Protein: 8g
• Fat: 6.7g
• Net Carbs: 1-2g
• Fiber: 0.7g (varies based on vegetables used)

This makes keto egg muffins perfect for those aiming to keep their carb count low while enjoying a nutrient-dense meal.

Flavor Variations

• Mediterranean Style: Add diced tomatoes, spinach, feta cheese, and olives.
• Southwest Kick: Use spicy sausage, jalapeños, and pepper jack cheese.
• Classic Veggie: Stick to mushrooms, bell peppers, and cheddar cheese for a vegetarian-friendly option.

FAQ

1. Can I make these without heavy cream?

Yes, heavy cream adds richness and fluffiness to the muffins, but you can substitute it with unsweetened almond milk or coconut milk for a lighter option.

2. Are these muffins gluten-free?

Absolutely! This recipe is naturally gluten-free, as it contains no flour or grain-based ingredients.

3. Can I make egg muffins in advance?

Definitely! They’re perfect for meal prep. Store them in the fridge or freezer, and reheat as needed for a quick breakfast or snack.

4. What’s the best way to prevent sticking?

Make sure to grease your muffin tin well with non-stick spray, butter, or coconut oil. You can also use silicone muffin molds for easy release.

5. Can I use egg whites instead of whole eggs?

Yes, but the muffins may be less rich and flavorful. Use about 1.5 cups of egg whites to replace the whole eggs.

6. How do I make them dairy-free?

Omit the cheese and replace heavy cream with a dairy-free alternative like unsweetened almond or coconut milk. You can also add nutritional yeast for a cheesy flavor.

Final Thoughts

Keto egg muffins are the ultimate breakfast hack for anyone following a low-carb lifestyle. Not only are they easy to prepare, but they also offer endless possibilities for customization. Perfect for busy mornings or lazy weekends, these egg muffins are sure to become a staple in your kitchen.

Let’s Chat!

Have you tried keto egg muffins? What’s your go-to flavor combination? Share your tips and tricks in the comments below—we’d love to hear from you!

Would you like even more recipe ideas or tips on how to incorporate them into your weekly meal plan? Let me know!

KETO EGG MUFFINS

Servings

1

servings

Prep time

20

minutes

Cooking time

15

minutes

Calories

124

kcal

Find all the ingredients for these keto recipes on Amazon.com — click the ingredient to go directly on Amazon!

Ingredients

• (cut into 1/2-inch florets) 1 cup Broccoli
  (cut into 1/2-inch florets) 1 cup Cauliflower
  (chopped into 1/2-inch pieces) 1 cup Red bell pepper
  2 cloves Garlic
  2 tbsp Olive oil
  8 large Eggs
  1/4 cup Heavy cream
  1 tsp Sea salt
  1/2 tsp Black pepper
  3/4 cup Cheddar cheese (shredded)

Directions

• Preheat the oven to 400 degrees F. With parchment paper/foil (grease if using foil), line a baking sheet.
• Toss together the broccoli, cauliflower, red pepper, minced garlic, and olive oil in a bowl(large).
• In a single layer, arrange the vegetables on the baking sheet. For 15-20 minutes, roast in the preheated oven, until the edges of the broccoli are browned.
• Meanwhile, With 12 parchment muffin liners/silicone muffin liners, line a muffin tin.
• Keep the oven on(when the vegetables are done). In the muffin cups, arrange the veggies evenly.
• Whisk together the black pepper, heavy cream, sea salt, and eggs. Stir in the cheddar cheese. Into the muffin cups, pour the egg mixture over the vegetables.
• Until the eggs are set, bake for 15-20 minutes.

Notes

• Refrigeration: Store in an airtight container in the refrigerator for up to 5 days.
  Freezing: Wrap each muffin individually in plastic wrap and freeze for up to 2 months.
  Reheating: Pop them in the microwave for 30-45 seconds or reheat in a 350°F oven for 5-7 minutes.

Sharing is caring!