Keto Egg Muffins Recipe (Low-Carb & Healthy)
These Keto Egg Muffins are perfect for meal prep, quick breakfasts, or on-the-go snacks. They are low-carb, high-protein, and endlessly customizable.

Ingredients (Makes 12 Muffins):

Base:

  • 10 large eggs
  • 1/2 cup heavy cream (or unsweetened almond milk for fewer calories)
  • Salt & pepper to taste

Add-Ins (Customize):

  • Protein: 1 cup cooked bacon, sausage, or ham (diced)
  • Vegetables: 1 cup bell peppers (diced), 1/2 cup onions (diced), 1 cup spinach (chopped), or 1/2 cup mushrooms (sliced)
  • Cheese: 1 cup shredded cheddar, mozzarella, or feta

Instructions:

1. Preheat Oven:

  • Preheat the oven to 375°F (190°C). Grease a 12-cup muffin tin with cooking spray or line with silicone muffin liners.

2. Whisk the Eggs:

  • In a large bowl, whisk together eggs, heavy cream, salt, and pepper.

3. Prepare the Add-Ins:

  • Divide cooked meat, vegetables, and cheese evenly among the muffin cups.

4. Pour the Egg Mixture:

  • Pour the egg mixture evenly over the fillings, filling each cup about 3/4 full.

5. Bake:

  • Bake for 20-25 minutes or until the egg muffins are set and lightly golden on top.

6. Cool and Serve:

  • Let muffins cool for 5 minutes before removing from the tin. Serve warm or store for later.

Nutrition Information (Per Muffin):

  • Calories: ~150 kcal
  • Net Carbs: 2g
  • Protein: 10g
  • Fat: 10g
  • Fiber: 0.5g

Tips for Success:

  1. Customizable Fillings:
    • Swap meats like ground turkey, chicken sausage, or prosciutto.
    • Use veggies like kale, zucchini, tomatoes, or broccoli.
  2. Cheese Options:
    • Sharp cheddar, Swiss, pepper jack, or goat cheese work well.
  3. Meal Prep Tip:
    • Store in the fridge for up to 5 days or freeze for up to 2 months. Reheat in the microwave for 30-60 seconds.

Recipe Variations:

  1. Mediterranean: Spinach, feta, sun-dried tomatoes, and olives.
  2. Tex-Mex: Sausage, jalapeños, pepper jack, and salsa on top.
  3. Vegetarian: Bell peppers, onions, spinach, and cheddar cheese.

Benefits of Keto Egg Muffins:

  • Low-Carb & High-Protein: Keeps you full longer.
  • Quick & Easy: Great for busy mornings or meal prep.
  • Customizable: Adapt to fit various dietary needs and taste preferences.
  • Portable & Convenient: Perfect for breakfast on the go!

Enjoy these Keto Egg Muffins for a healthy, satisfying, and versatile breakfast or snack! 🥚🍳🧀