Looking for a satisfying and keto-friendly breakfast or snack? Try these delicious Keto Egg Muffins! With only 5 grams of carbs per serving, they’ll fill you up without throwing you out of ketosis.
These cupcakes are part of my ketogenic meal plan. It’s an easy-to-follow keto meal plan that’s optimized with the right macro ratios already calculated for you, so all you have to do is prepare your meals.
Why you should make this recipe
I am a huge fan of egg muffins. They are basically mini portable omelettes, except you don’t have to worry about flipping them at the right time. All you have to do is put the ingredients in a greased muffin pan and pop it in the oven!
While most egg cupcake recipes are relatively low in carbs, these keto egg cupcakes also contain healthy fats like egg yolks, bacon crumbles, and shredded cheddar cheese to keep you satisfied and full until your next meal.
This recipe also includes nutritious, fiber-rich vegetables like cherry tomatoes, red onions, and mixed vegetables. The vegetables help give the muffins a fresh flavor and make them lighter than egg muffins, which only contain eggs and meat.
Plus, these low carb egg muffins couldn’t be easier to make. Simply combine the ingredients, pour into a muffin pan and bake!
Ingredients
These keto egg cupcakes couldn’t be easier! With just 7 common ingredients, you’ll be on your way to enjoying a nutritious breakfast in no time.
- Yolks: you will only need the yolks, save the whites for another recipe that calls for egg whites like my turkey egg and bacon muffins
- Bacon: boiled and chopped; you can use leftover bacon or cook 4 strips of bacon to make 1/3 cup bacon crumbles for this recipe
- Cheddar: fragmented
- Unsweetened almond milk: optional, but makes egg muffins a bit lighter
- Cherry tomatoes
- Red onion
- Mixed greens: baby spinach or kale works too
- garlic salt
Step by step instructions
This delicious, low-carb, high-fat dish can be prepared in just a few simple steps.
Step 1: Preheat oven to 400°F (200°C). Grease a muffin tin with oil or place paper cups.
Step 2: Separate the yolks from the whites and add the yolks to a large bowl. Discard the whites or save them for another recipe.
Step 3: Wash and finely chop the mixture of greens, tomatoes and onions. Add to the yolk mixture.
Step 4: Add the bacon, cheese (reserve 3 tablespoons for later), unsweetened almond milk, and garlic salt to the bowl. Mix well.
Step 5: Evenly pour the egg mixture between the 6 muffin holes, about ¼ cup plus 1 tablespoon of muffin batter.
Step 6: Put the muffin tin in the oven for about 12 minutes or until the edges are lightly browned and browned.
Step 7: Remove the egg muffins from the oven and immediately sprinkle the top with chopped cheddar cheese.
Step 8: Allow to cool for 2 minutes before serving.
You got it! In less than 30 minutes you can prepare a keto-friendly breakfast or snack.
This easy, delicious recipe will make you feel so good you might just want to start every day like this.
Expert advice
The beauty of these egg yolk muffins is that they are so easy to make. However, I have two quick tips to make the process go as smooth as possible!
- Of the 1-¼ cup of shredded cheese the recipe calls for, reserve about 3 tablespoons for sprinkling on top after baking the egg cupcakes. This adds a burst of cheesiness that takes cupcakes to a whole other level.
- Instead of placing the batter directly in the muffin tin, you can use muffin tins to save time cleaning up. They also look so cute in their little inserts.
Variations
Want to play around with different flavors in your egg muffins? Good news: there are tons of keto-friendly ingredients out there that would be a great addition!
Instead of bacon, you can try using minced sausage for extra flavor. Just be sure to check the ingredients to make sure there are no added fillers or sugar.
You can also enjoy cheese. A bit of shredded pepper jack cheese would add a nice kick, or you can use blue cheese to really bring out a different flavor.
If you decide to try different veggies, just calculate your macros to make sure you’re keeping your carb count low.
Serving suggestions
Keto egg muffins are a wonderfully balanced meal. From the recipe, as it says, there are three servings, and each serving will give you two cupcakes.
If you’re worried that two won’t be enough to fill you up, let me dispel your fears! Each egg muffin is moderate in calories and high in fat – 39 grams per serving!
The fat-rich ingredients in this recipe will keep you full until your next meal, while the flavor and crunch of the vegetables will help your brain register the meal as well-balanced and complete.
Serve as is or with a small serving of low-carb fruit or seasonal berries. You can also enjoy it with a bit of sriracha or sour cream.
Storage and reheating
You can store egg muffins in an airtight container in the refrigerator for 3-4 days. You can also freeze them for longer storage.
They reheat very well, so this recipe is a great option for making a keto-friendly breakfast or snack ahead of time!
To reheat, put them in the microwave for 30 seconds or until warmed up. You can also heat it in a toaster for 6-8 minutes at 350˚F (176˚C).
Nutrition
A serving of two cupcakes contains 5.6 grams of net carbs, 23 grams of protein and a whopping 39 grams of fat.
Low in carbs, this breakfast is a delicious, healthy way to start your day that won’t throw you out of ketosis! You will have energy for many hours without blood sugar spikes. In addition, you even smuggle a few nutritious vegetables.
Whether you like them to start your day or as an afternoon snack, they’re a great option for anyone following a ketogenic lifestyle.
Frequently asked questions
A serving of two keto yolk muffins contains only 6 grams of carbs and 0.4 grams of fiber, dropping to 5.4 grams of net carbs.
These breakfast muffins are a great recipe for using up unwanted yolks. While egg whites are valued for being high in protein and low in fat, egg yolks are just as nutritious. Make these keto muffins with 8 egg yolks and reserve the whites for another recipe.
The short answer is yes. Please note that the nutritional value will change whenever you change the ingredients. Use a nutrition app like My Fitness Pal to reflect these changes. You can substitute 4 whole eggs for 8 yolks.
More keto-friendly breakfast ideas
Looking for a few more low-carb, high-fat recipes to start your day off right?
Here are some delicious keto-friendly breakfast recipes to help you stay in ketosis:
For even more healthy low carb breakfast recipes, check out my roundup of the best low carb breakfast ideas for diabetics.
When you try this recipe, don’t forget to let me know how you liked it and rate the recipe in the comments below!
recipe card
Keto Egg Muffins
Looking for a satisfying and keto-friendly breakfast or snack? Try these delicious Keto Egg Muffins! They will fill you up without throwing you out of ketosis.
Portions:3
Instructions
-
Preheat oven to 400°F (200°C). Grease a muffin tin with oil or place paper cups.
-
Separate the yolks from the whites and add the yolks to a large bowl. Discard the whites or save them for another recipe.
8 yolks
-
Wash and finely chop the mixture of greens, tomatoes and onions. Add to the yolk mixture.
1 cup of mixed greens 4 cherry tomatoes, ¼ cup of red onion
-
Add the bacon crumbles, 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, chopped 3 tablespoons of unsweetened almond milk, ½ teaspoon of garlic salt
-
Pour the egg mixture evenly into the 6 muffin cavities, about ¼ cup each.
-
Place the muffin pan in the oven for about 12 minutes or until the edges are lightly browned and browned.
-
Remove the egg muffins from the oven and immediately sprinkle the top with chopped cheddar cheese.
-
Allow to cool for 2 minutes before serving.
Notes to the recipe
Variations: To mix the ingredients, try using a different protein, a different type of cheese, or alternative vegetables. Just be sure to calculate your new macros to ensure your cupcakes are still low carb.
Storage Instructions: They can be stored in an airtight container in the refrigerator for 3-4 days or in the freezer for up to 4 months.
Nutritional information per serving
Nutrition Facts
Keto Egg Muffins
Amount per serving (2 egg muffins)
Calories 470
Calories from fat 351
% Daily Value*
Fat 39g60%
saturated fat 17g85%
Trans fats 0.03g
polyunsaturated fats 4g
monounsaturated fats 14g
cholesterol 583 mg194%
Sodium 919 mg38%
Potassium 233 mg7%
Carbohydrates 6g2%
Fiber 0.4g2%
Sugar 2g2%
Protein 23g46%
Vitamin A 1436 IU29%
Vitamin C 9 mg11%
Calcium 422 mg42%
Iron 2mg11%
Net carbs 5.6g
* Daily percentages are based on a 2000 calorie diet.
#Keto #Egg #Muffins
