Easy Keto Egg Muffins

Whether you are following a keto diet or not these Easy Keto Egg Muffins are filling and delicious!  The perfect way to get your morning started right! Made with fresh veggies, turkey bacon, eggs and cheese.  Serve them right out of the oven or make ahead and pop them in the microwave for a quick and easy low-carb breakfast on-the-run.

Easy Keto-Friendly Egg Muffins

In the morning I need quick breakfast ideas without a lot of fuss because my brain just does not kick into gear until I am two coffees in.  When I don’t have things ready to go and need to think about it the easiest choice is cereal. But cereal isn’t the best choice for a healthy breakfast and eating it will only mean I will be hungry in another hour when I crash from the carbohydrate high.  

While I am not on a keto diet myself I do appreciate the need to watch the amount of sugar I consume carefully.  I try and eat a diet higher in protein and fat and limit the amounts of carbohydrates I consume in a day. The egg muffins are perfect!  They are easy to make, full of flavour, a great make-ahead meal and taste amazing!

So how do you make these little gems?  Glad you asked!

Ingredients and Tools You Will Need 

  • 10 Eggs
  • ⅓ cup almond milk
  • 2 green onions
  • 1 red pepper
  • 2-3 mushrooms
  • 3 slices of turkey bacon 
  • 1 cup shredded cheese 
  • 1 tsp sea salt
  • 2 tsp olive oil
  • Muffin Pan
  • Mixing Bowl
  • Measuring Cups and Spoons
  • Whisk

 

How To Make Egg Muffins

Preheat oven to 350 F.  Grease one 12 cup muffin tin well.  I like to use butter to grease my muffin cups but you can use cooking spray if you prefer.  Warning… don’t use paper muffin tin liners. Eggs love them and will never let go. If you like to use muffin liners opt for the silicone version.

Finely chop 2 green onions, ½ a red pepper, 2-3 button or cremini mushrooms and 3 slices of turkey bacon.

Add 2 tsp of olive oil to a non-stick pan and heat over medium heat.  Add the chopped vegetables and turkey bacon and stir until veggies begin to soften and bacon begins to brown slightly.  2-3 minutes.

In a large bowl add 10 eggs, ⅓ cup of almond milk and veggie mixture from pan.  Whisk well until eggs and sauteed bacon and veggies are well combined. Using a measuring cup scoop about ¼ cup of egg mixture into each muffin cup.  I find that by using a ladle or measuring cup it helps to prevent the veggies from settling at the bottom of the bowl like they would when pouring. Evenly distribute the egg mixture between the 12 muffin cups.

Then gently sprinkle the cheese evenly over each of the 12 muffin cups.  I prefer to use Tex Mex Cheese but you can use whichever shredded cheese you prefer.  

Bake for 25 minutes or until the top of the eggs look cooked.  Remove from oven and let stand 5 minutes. Then gently release the edges of each egg muffin using a toothpick or small spatula and then gently remove.  Egg muffins do tend to stick so I usually circle the toothpick around the edges and then gently wedge the spatula under the bottom of the egg muffin to lift out.  

 

How To Store Keto Breakfast Egg Muffins

These egg muffins are a great recipe to add to your meal prep for the week ahead.  Once made they are easy to store. First, let the egg muffins cool completely then you can store in an air-tight container for up to 4 days in the fridge or wrap individually in saran wrap, foil or put in small individual travel containers.  For more information on egg storage and safety check out this article from The Egg Farmers of Canada.

One single keto egg muffin on a white background

 

Can You Freeze Egg Muffins?

Yes!  Wait until they are cooled completely then wrap them individually or store in an air-tight freezer container for up to 3 months.  When you are ready to use pop-up them in the microwave for about a minute to a minute and a half and you’re all set! If you want to get some crispy edges on them like when they first came out of the oven then opt for the oven or if you have one use a toaster oven to warm them up.

Can You Use any Vegetable For Keto Egg Muffins?

Sure can!  Softer vegetables are best because root vegetables like carrots take longer to cook.  Opt for softer veggies like asparagus, peppers, onions, mushrooms, spinach, kale, tomatoes.  You can also add any herb you like to add extra flavour. Dill, tarragon, thyme are all good choices!

Is Almond Milk The Only Milk That Will Work In This Breakfast Egg Muffin Recipe?

No, you can substitute any milk you would like.  Almond Milk is keto-friendly but if you would like to substitute for soy or coconut milk that will work too.  You can also use dairy milk but be aware that dairy milk is not considered keto-friendly.

 

Fun Fixin’s To Try!

  • Sausage
  • Feta Cheese
  • Goat Cheese
  • Pork Bacon
  • Tomatoes
  • Olives
  • Asparagus
  • Spinach
  • Jalapeno Peppers
  • Kale
  • Mushrooms
  • Sweet Bell Peppers
  • Diced Ham…. need I go on?!

No matter how you like to eat your Keto Egg Muffins this recipe is sure to make those hectic mornings a little less crazy and a little more satisfyingly delicious!

Looking for more great easy make-ahead breakfast recipes that are both healthy and hearty to kick-start your day?  Check out these other breakfast recipes…

 

Easy Keto Muffins Recipe

 

Close up of a plate filled with keto egg muffins on a white background

Easy Keto Egg Muffins

An easy, quick and keto-friendly make-ahead breakfast loaded with veggies and protein-rich eggs and cheese to keep you full, satisfied and ready to tackle the day ahead!
5 from 9 votes
Print Pin Rate
Course: Breakfast, Snack
Cuisine: 21 Day Fix, American, Keto
Keyword: 21 Day Fix Breakfast Recipes, 21 Day Fix Snack Recipes, Breakfast Recipes, Healthy Breakfast Recipes, Healthy Snack Recipes, Keto Breakfast Recipe, Keto Egg Muffins
Prep Time: 10 minutes
Cook Time: 25 minutes
Resting Time: 5 minutes
Total Time: 40 minutes
Servings: 6 servings
Calories: 273kcal
Cost: $6

Equipment

  • non-stick frying pan
  • Large Bowl
  • 12 cup muffin tin
  • Measuring Spoons
  • Measuring Cups
  • Knife
  • whisk
  • Spatula
  • Oven

Ingredients

  • 10 large eggs
  • 1/3 cup unsweetened almond milk
  • 1 tsp sea salt
  • 1/2 cup red bell pepper finely chopped
  • 1/2 cup button or cremini mushrooms (about 2-3) finely chopped
  • 1/4 cup green onions (about 2 small) finely chopped; divided
  • 3 slices turkey bacon finely chopped
  • 2 tsp olive oil
  • 1 cup shredded cheese I prefer Tex Mex shredded cheese

Instructions

  • Preheat oven to 350F. Grease a 12 cup muffin tin well with butter or cooking spray.
  • Add 2 tsp of olive oil to a non-stick pan and heat on medium. Add finely diced, mushrooms, red peppers, green onions and turkey bacon to pan and sautee for 2-3 minutes or until pepper soften and bacon begins to brown.
  • In a large bowl crack 10 large eggs and add almond milk and sea salt. Add sauteed vegetable and bacon mixture and mix well with a whisk to ensure ingredients are evenly combined.
  • Using a measuring cup or ladle fill each muffin cup up about 3/4 of the way ensuring the vegetable mixture is evenly distributed between cups
  • Sprinkle the top of each filled muffin cup with shredded cheese evenly.
  • Bake for about 25 minutes or until egg mixture is set in the centre of each cup. Remove from oven and let rest for about 5 minutes. Then using a toothpick or spatula circle the outside of each muffin to release the muffins from the tin. Then use the spatula to gently lift each muffin cup out. Some sticking is to be expected.
  • Eat and enjoy them immediately or store in an air-tight container in the fridge or freezer. Egg muffins will last in the fridge for up to four days and in the freezer for up to 3 months.

Notes

The Nutrition Facts have been calculated using coconut milk as no information was available for almond milk at the time. 
 
If following the 21 Day Fix Container System this recipe would count for:
1 red, 1/2 blue and 1/4 green

Nutrition

Serving: 2muffins | Calories: 273kcal | Carbohydrates: 2.59g | Protein: 16g | Fat: 22g | Saturated Fat: 8.5g | Polyunsaturated Fat: 1.8g | Monounsaturated Fat: 5.4g | Trans Fat: 0g | Cholesterol: 291mg | Sodium: 619mg | Potassium: 264mg | Fiber: 0.6g | Sugar: 1.7g | Vitamin A: 878IU | Vitamin C: 10.7mg | Calcium: 169mg | Iron: 1.76mg
Tried this recipe?Mention @thedeliciousspoon or tag #thedeliciousspoon in your post!
Please Note:The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

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5 Comments

  1. 5 stars
    My kids love to take these in their school lunches! Really loving how you used the almond milk and turkey bacon! Trying this version ASAP!

  2. 5 stars
    I didn’t realize you could freeze these! Such a great idea to make a batch on the weekend and use when your mornings are hectic!

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