Healthy Keto Egg Muffins Recipe (Perfect for Meal Prep)
Quick One-Pan Breakfast Muffins with Endless Variations
KEY INFO
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes
Servings: 6 (12 muffins, 2 per serving)
Difficulty level: Beginner
Dietary tags: Keto, Low-carb, Gluten-free, High-protein, Meal prep friendly
EQUIPMENT NEEDED
- 12-cup muffin tin or silicone muffin cups
- Large mixing bowl with pour spout
- Medium skillet for sautéing
- Whisk
Simple alternatives: Use parchment paper liners if you don’t have silicone cups, or individual ramekins for larger portions.
INGREDIENTS
Base (in order of use):
- 1/2 lb Italian sausage (225g) [or ham/bacon]
- 1/2 cup bell peppers, diced (75g)
- 1/2 cup mushrooms, sliced (75g)
- 10 large eggs
- 1/4 cup heavy cream (60ml) [or cottage cheese]
- 3/4 tsp salt
- 1/2 tsp black pepper
- 1 cup cheddar cheese, shredded (115g)
- 3 green onions, sliced [or chives]
Optional add-ins:
- 1/2 cup spinach, chopped (30g)
- 1/4 tsp garlic powder
- Italian seasoning to taste
METHOD
1. Preheat your oven to 375°F (190°C) and generously spray your muffin tin with cooking spray.
2. Brown the sausage in your skillet over medium heat, breaking it up with a wooden spoon until no pink remains (about 5-6 minutes). Remove and set aside.
3. Sauté the vegetables in the same pan for 2-3 minutes until just tender. This step is crucial – it removes excess moisture that would make your muffins watery.
4. Whisk the eggs thoroughly with heavy cream, salt, and pepper in your large bowl until completely smooth and no streaks remain.
5. Layer your ingredients by dividing the cooked sausage and vegetables evenly among the 12 muffin cups.
6. Sprinkle cheese and green onions over each cup, creating an even distribution.
7. Pour the egg mixture to fill each cup about 3/4 full – don’t overfill or they’ll overflow during baking.
8. Gently stir each cup with a fork to combine ingredients without overmixing.
9. Bake for 20-25 minutes until the muffins are puffed, golden brown on top, and the centers don’t jiggle when gently shaken.
10. Cool in the pan for 10 minutes before removing to prevent breaking apart.
CRUCIAL TIPS
- Always pre-cook your vegetables – raw veggies release water during baking and create soggy muffins
- Don’t overfill the cups – eggs expand significantly during baking
- Let them cool completely before storing to prevent condensation
- Check doneness visually – centers should be set and edges slightly pulled from sides
STORAGE & VARIATIONS
Storage: Keep refrigerated up to 5 days in airtight containers. Freeze individually wrapped for up to 3 months.
Reheating: Microwave for 45-60 seconds from refrigerated, or bake at 350°F for 10 minutes from frozen.
Scaling: Double the recipe using two muffin tins – just add 5 extra minutes to baking time.
Common mistakes to avoid:
- Using too high heat (makes eggs rubbery)
- Skipping the vegetable pre-cook step
- Overmixing the final assembly
Popular variations:
- Southwest: Add jalapeños, tomatoes, and Mexican cheese
- Italian: Spinach, sun-dried tomatoes, and mozzarella
- Vegetarian: Mushrooms, spinach, and goat cheese
- Classic: Just ham, cheddar, and chives
These keto egg muffins solve the eternal breakfast problem perfectly.
You get a grab-and-go meal that’s actually nutritious, with about 12g protein and only 2g net carbs per serving.
I’ve made countless batches over the years, and the secret really is in that vegetable pre-cooking step.
Skip it once and you’ll never forget why it matters – nobody wants a watery breakfast muffin at 7 AM on a Monday morning.
The beauty lies in their adaptability.
Clean out your fridge with whatever protein and low-carb vegetables you have lurking around.
Just stick to the basic egg-to-filling ratio, and you can’t go wrong.
