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Breakfast Egg Muffins with Meal Prep Instructions | Low Carb and Keto Breakfast Recipe


Easy, low carb, and freezer friendly Keto Breakfast Egg Muffins are a perfect make ahead healthy breakfast for people on the go. Add any veggies you like, mix in with eggs and cheese, then bake!

Egg Muffins - Keto Breakfast


Breakfast Egg Muffins are an amazing Keto Breakfast recipe jam packed with flavors, healthy ingredients, and plenty of texture. Egg Muffins come together relatively quick and can easily be customized with your favorite add ins.

My favorite part is that they keep well in the fridge for days, and can also be frozen! ? We make these easy egg muffins ahead of time and reheat them throughout the week for a perfect meal on-the-go.

When I snooze the alarm more than 3 times, nothing saves the day (or morning) like these guys. Honest. I throw them in the microwave for about 40 seconds and pass them around while driving everyone to their destination. 

Egg Muffin Cups

HOW TO MAKE BREAKFAST EGG MUFFINS

  • First, you want to choose what you would like to include inside the egg muffins. My choices are always the following three, and I make all three in a 12-cup muffin tin. 

INGREDIENTS FOR BREAKFAST EGG MUFFINS

  1. Feta, spinach, tomatoes, and red onions.
  2. White cheddar, sliced mushrooms, and diced sun-dried tomatoes in oil.
  3. Sharp cheddar, BACON, and broccoli.

There’s a 4th choice, here, too. It includes all of my leftovers. YES, leftover meats and veggies from the week. Throw them in there and you’ll look forward to making more leftovers. 

  • Next, after dicing up and prepping our mix-ins, grab your eggs and crack them open. 
  • Add the eggs to a mixing bowl with your favorite seasonings and whisk them well. 
  • Generously spray a muffin tin with cooking spray. 
  • Arrange your add-ins – veggies, cheeses, and meats – inside the muffin cups.
  • Divide the egg mixture evenly among muffin cups, only about 2/3 full, and bake. Don’t fill the muffin cups to the top — the eggs will overflow and make a big mess in the oven. 
  • Bake at 400F for 12 to 15 minutes, or until eggs are set. 

A make ahead, simple breakfast, ideal for those of you that are always on the go. It’s a high protein, low carb, Keto breakfast recipe, and a wonderfully delicious treat.

Breakfast Egg Muffins

HOW TO MEAL PREP EGG MUFFINS

To start, you will need to get some meal prep containers. My favorites (affiliate link)  ⬇️

Next, you want to decide what you would like to prepare for your breakfast meal prep.

My suggestions are cheese (ALWAYS!), almonds, berries, and two egg muffins. You get your protein, your veggies, fruits, and nuts! That’s a pretty nice, well balanced meal. 

Keep in the fridge until ready to eat/serve. Reheat muffins before serving.

Breakfast Meal Prep with Egg Muffins

HOW TO STORE EGG MUFFINS

Store completely cooled egg muffins in a ziploc bag. Keep in the fridge for up to 5 days.

HOW TO FREEZE EGG MUFFINS

Store completely cooled egg muffins in a ziploc bag. Keep in the freezer for up to 3 months. 

Breakfast Egg Muffins - Keto Breakfast Recipe

MORE KETO BREAKFAST RECIPES

ENJOY!

TOOLS USED IN THIS RECIPE

Egg Muffins - Keto Breakfast

Breakfast Egg Muffins

Easy, low carb, and freezer friendly Keto Breakfast Egg Muffins are a perfect make ahead healthy breakfast for people on the go. 

Course: Breakfast, Breakfast/Brunch, Breakfast/Snacks

Cuisine: American/Southern, Mediterranean

Keyword: breakfast muffins, egg muffins, keto breakfast ideas, keto recipes, low carb recipe

Servings: 12

Calories: 122 kcal

Ingredients

EGG BASE

  • 10 large eggs
  • 1 teaspoon salt, or to taste
  • 1/4 teaspoon fresh ground black pepper, or to taste

FETA AND SPINACH EGG MUFFINS

  • 1/3 cup chopped baby spinach
  • 4 tablespoons crumbled feta cheese
  • 4 cherry tomatoes
  • 2 tablespoons chopped red onions
  • garlic powder, to taste
  • dried basil, to taste

MUSHROOMS AND SUN-DRIED TOMATOES EGG MUFFINS

  • 4 button mushrooms, sliced
  • 4 tablespoons diced sun dried tomatoes in oil
  • 4 tablespoons shredded white cheddar cheese
  • Italian Seasoning, to taste

BACON CHEDDAR AND BROCCOLI EGG MUFFINS

  • 4 tablespoons cooked, chopped bacon
  • 4 tablespoons shredded cheddar cheese
  • 1/3 cup broccoli florets, chopped
  • garlic powder, to taste

Instructions

  1. Preheat oven to 400F.

  2. Generously spray a 12-cup muffin tin with cooking spray. Set aside.

  3. Crack the eggs into a large mixing bowl; season with salt and pepper, and whisk until well combined. Set aside.

  4. Divide each of the three add-in combinations into 4 muffin cups.
    That is: 4 muffin cups to be filled with the Feta and Spinach Mixture; 4 muffin cups to be filled with the Mushrooms and Sun-Dried Tomatoes Mixture; 4 muffins cups to be filled with the Bacon, Cheddar, and Broccoli Mixture.

  5. Pour the previously prepared egg mixture over the toppings, coming up about half-way to 2/3 full. DO NOT fill muffin cups to the top – the eggs will overflow.

  6. Bake for 13 to 15 minutes, or until eggs are set.

  7. Remove from oven and let cool for 5 minutes.

  8. Run a butter knife around the edges of each muffin to loosen it.

  9. Remove egg muffins from the pan and serve.

  10. If using later, let egg muffins cool on a wire rack and refrigerate or freeze. See recipe notes.

Recipe Notes

COOK’S NOTES

  • Feel free to swap the listed ingredients for the same amount of any other vegetable, cheese, or cooked, diced meat.

 

HOW TO STORE EGG MUFFINS

  • Store completely cooled egg muffins in a ziploc bag. Keep in the fridge for up to 5 days.

 

HOW TO FREEZE EGG MUFFINS

  • Store completely cooled egg muffins in a ziploc bag. Keep in the freezer for up to 3 months.

Nutrition Facts

Breakfast Egg Muffins

Amount Per Serving (1 Egg Muffin)

Calories 122 Calories from Fat 72

% Daily Value*

Total Fat 8g 12%

Saturated Fat 3g 15%

Cholesterol 153mg 51%

Sodium 377mg 16%

Potassium 193mg 6%

Total Carbohydrates 2g 1%

Protein 9g 18%

Vitamin A 9.7%

Vitamin C 11%

Calcium 10.8%

Iron 5.8%

* Percent Daily Values are based on a 2000 calorie diet.

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