These keto egg muffins are one of my absolute favorite low-carb breakfast ideas. Packed with protein, these delicious sausage and egg muffins are the perfect make-ahead recipe that you can grab and take for breakfast on-the-go. Keep reading for this quick and easy keto breakfast recipe.
The Best Keto Egg Muffins
These healthy keto egg muffins are like mini frittatas that you can bake in a muffin tin.
I love this recipe because it’s the perfect make-ahead breakfast for busy weekday mornings. You can meal prep a batch of these egg muffins over the weekend, wrap them up, and have a healthy breakfast ready to go all week long.
One of the great things about this recipe is that you can easily customize the ingredients to suit your tastes. In my version, I included breakfast sausage, Cheddar cheese, spinach, and bell peppers. But, you can change it up and add cooked bacon, ham, mushrooms, or any other cooked vegetables you like.
How to Cook Eggs in A Muffin Tin
To start, you’ll gather your ingredients. If you are starting with fresh sausage, brown the meat in a skillet over medium heat, until it’s cooked through. If you are started with already cooked protein, you can skip this step!
Next, you’ll want to pre-cook any vegetables that you want to add to these egg muffins. I like to add sauteed spinach and bell pepper. You can also add up to a cup of roasted veggies that you have leftover from dinner.
Then, you’ll make the egg mixture. Crack 8 into a large mixing bowl. Add some heavy cream and your favorite shredded cheese. Then, you’ll add some salt, pepper, and a little garlic powder.
Next, add the sausage and vegetables to the egg mixture, and give everything a quick stir. After that, pour the egg mixture into the muffin tin, sprinkle with extra cheese, and bake until the eggs are set and the edges are starting to brown. That’s it!
Tips for Better Keto Egg Muffins
This recipe is really easy to make, especially if you have the right equipment. Keto egg muffins do have a tendency to stick to the muffin tin, so here are my tips to prevent that:
- At the very least, use a non-stick muffin tin.
- Be liberal with the use of non-stick spray.
- Use silicone muffin liners.
Ingredients in Keto Egg Cups
This recipe has everything you love about keto breakfast — sausage, eggs, cheese, and veggies — baked in individual muffin tins like personal-size frittatas.
I choose to include ingredients that my whole family likes to eat: breakfast sausage, Cheddar cheese, nutritious spinach, and sweet bell peppers.
Eggs on the Keto Diet
Eggs are a staple of the keto diet, and for good reason. One large egg contains less than 1 gram of carbs and about 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle.
Keto Friendly Sausage
Processed meats like pork breakfast sausage are generally OK on the keto diet. Just check the label before you buy! Make sure to read the ingredients to watch for added sugars or high-carb filler ingredients.
In general, stay away from anything labeled “maple-flavored”, and try to choose organic options if you can.
There are some great keto-friendly brands out there. If you want my recommendation for the best breakfast sausage, try ButcherBox! Their bacon and sausage are some will be the best you’ve ever had – it’s keto-approved, nitrate-free, with no added sugar. Their sausage is a customer favorite and perfect for any breakfast recipe you can dream up — including these keto egg muffins!
Try Butcherbox and get the Breakfast Bundle for Free! Yep, that’s 2 Packs of Bacon & 2lb of Breakfast Sausage for free in your first box!
Best Vegetables for the Keto Diet
I love to add veggies to keto egg muffins.
If you are new to keto — or just looking to track your carb intake to stay below the often-recommended 20-30 grams of carbs per day — it’s helpful to know the carb count of your favorite vegetables. keto-friendly vegetables
Vegetables — especially “above ground” vegetables like leafy greens, broccoli, cauliflower, cabbage, onions, and celery, etc. — are a healthy part of a well-rounded keto diet. Here are the net carb counts of some popular veggies, per 100 grams of raw vegetable.
Spinach – 1g
Celery – 1g
Zucchini – 2g
Asparagus – 2g
Mushrooms – 2g
Cucumbers – 3g
Cauliflower – 3g
Cabbage – 3g
Tomato – 3g
Green Bell Pepper – 3g
Eggplant – 3g
Olives – 3g
Broccoli – 4g
Kale – 4g
Read more here, Keto Vegetables: The Ultimate Guide to Keto Friendly Veggies
Egg Muffin Recipe Variations
You can change up the ingredients to suit your family’s tastes. Here are some other ideas for variations on keto egg muffins:
- Instead of browned sausage, crisp bacon, or diced ham.
- Instead of spinach, try leftover sauteed kale, steamed broccoli, or Swiss chard.
- Instead of Cheddar cheese, try Swiss or Gouda.
- If you don’t mind few extra carbs, and fresh diced tomatoes, onions, and bell peppers
- Another tip: start with fully cooked meat. This is especially helpful if you’re using something like leftover ground beef or even something like a shredded rotisserie chicken.
How to Store and Reheat Egg Muffins
To meal prep these muffins, you can bake a batch and store them in the refrigerator for up to 5 days.
When you’re ready to serve, grab one of these muffins and give it a quick reheat in the microwave. (Try 30 seconds, depending on the wattage of your microwave.)
More Keto Breakfast Ideas
If you are looking for more easy keto breakfast ideas, check out this ultimate list: 35 Easy Keto Breakfast Ideas: Sweet and Savory Recipes.
Some of my favorite keto breakfast ideas include Keto Breakfast Casserole with Sausage, Egg, and Cheese, Fluffy Keto Pancakes made with Coconut Flour, and Cinnamon Crumb Cake Keto Donuts.
- 6 ounces sausage
- 1/2 cup frozen spinach
- 1/4 cup chopped bell peppers
- 8 large eggs
- 1/4 cup heavy cream
- 1 cup shredded cheddar cheese (divided)
- 1/4 tsp garlic powder
- 1/2 tsp salt, or to taste
- 1/2 tsp black pepper
- Spray a muffin tin with non-stick spray, or line with silicone liners. Preheat the oven to 350ºF.
- In a large skillet over medium heat, brown the sausage. Use a spatula or wooden spoon to break up the sausage into smaller pieces as it cooks. Remove the cooked sausage to a small bowl, and set aside to cool.
- To the same large skillet, saute the spinach and peppers until the vegetables are tender, about 5 minutes. Take off the heat, and set aside to cool.
- In a medium-size mixing bowl, whisk together the eggs, heavy cream, and 3/4 cup of the shredded cheese. Season with the garlic powder, black pepper, and salt. Add the cooled sausage and vegetables. Stir well to combine.
- Divide the mixture evenly into the muffin tin. Sprinkle the muffins with the remaining 1/4 cup of shredded cheese.
- Bake for approximately 18-20 minutes, or until the eggs are set.
The cook time will vary depending on the type of pan you use. Darker muffin tins can cook as fast as 15 minutes!
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Nutrition Information:Yield: 12 Serving Size: 1
Amount Per Serving: Calories: 150Total Fat: 12gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 148mgSodium: 332mgCarbohydrates: 1gFiber: 0gSugar: 1gProtein: 9g
The nutrition information shown is an estimate provided by an online nutrition calculator. Carb count will vary with different ingredients and brands. It should not be considered as a substitute for a professional nutritionist’s advice.