Keto Egg Muffins (Master Recipe) – Kalyn's Kitchen

Keto Egg Muffins are perfect for a quick breakfast, and my master recipe will help you make them out of whatever you have in the fridge! Or if you’d rather follow a more specific recipe, this post contains links to all of our low-carb and keto egg muffin recipes.

Pin this Keto Egg Muffins Master Recipe to try some later!

Years ago I came up with the name Egg pancakes These are mini muffins for keto breakfast baked in silicone muffin cups, and I think they’re the perfect thing for a quick breakfast. I’ve been making egg muffins since 2005, check out quite a few versions to get the recipe just right, and there’s no doubt this is one of the most popular recipes on my blog.

And I’m pretty sure Kalyn’s Kitchen was the first site to call these baked egg cups “Egg Muffins,” though that name has now spread across the web. If this is your first time making something like this, I’ve picked up a few tricks that I think you’ll want to help you make perfectly Keto Egg Muffins from whatever ingredients you have on hand.

Making Keto Egg Pancakes To prepare the food:

When I was in school I loved to make it for her Weekend food preparation every weekend. After the muffins had cooled, I would put two at a time in small plastic bags, and put the bags in the freezer. Then when I was ready to go to school, I’d open the bag, pop the microwave to warm up, grab the bag and head out the door with a quick breakfast. That was years ago, so if you use a plastic-proof material or don’t heat it in the microwave, make your choices about how you reheat it!

Want more breakfast ideas?

paying off Low Carb Breakfasts and Keto Grab-and-Go For more quick breakfast options like this.

Who would love egg pancakes for breakfast?

I don’t think of egg muffins as just for people on a low-carb or keto diet, although they are perfect for anyone who cares about carbs. These breakfasts are high in protein and perfect for feeding kids. This is a great breakfast idea for anyone who is busy in the morning and wants something they can make and eat on the go.

What baking cups do I use for egg tarts?

I always use silicone baking cups for making egg muffins. I’ve had different sizes over the years, but this is for now Chambers Bay Jumbo Muffin Cup (affiliate link) is what I use most consistently. (These are the pastels shown to the right and in the packaging, and this company in no way compensates me for mentioning them here.)

Basic steps to make keto pancakes with eggs:

(Scroll down for the main printable recipe with more information on ingredients and quantities.)

Preheat the oven to 375°F / 190°C.
Spray silicone muffin cups with nonstick spray, then place them on a large cookie sheet to catch spills.
The two ingredients I always include are grated cheese and thinly sliced green onions.
Decide which other meats and/or vegetables you want to include in your egg muffin topping.
Cut the vegetables into small, bite-sized pieces. I quickly sauté the vegetables in a hot skillet for a few minutes.
Meat is optional but if used, cook (if needed) and chop or chop the meat of your choice into pieces.
Break the eggs into a large bowl with a pouring spout and beat the eggs well until just combined.
I always add Spike seasoning (affiliate link) and some freshly ground black pepper for the eggs.
Place the meat, vegetables, cheese, and green onions in the silicone muffin cups.
Then pour the beaten eggs.
I like to take a fork and gently “stir” the ingredients until well blended.
Bake for 30 minutes, until the muffins are cooked through, lightly browned, and set.
Let the muffins cool for 15-20 minutes before storing them in the refrigerator.
I store them in a large plastic container with a tight-fitting lid.
For me, two mini muffins is the right amount for breakfast.
I microwave for 45 seconds and breakfast is ready!
Don’t cook the egg tarts for too long when reheating so the eggs don’t get rubbery.

Recipes for Keto Egg Muffins from Kalyn:

More breakfast muffin options:

Weekend meal prep:

This master recipe has been added to a new category called Weekend food preparation To help you find recipes you can make or cook on the weekend and eat during the week!

ingredients

15 eggs (see notes)

1 tsp. (or more) Spike Seasoning (see notes)

Freshly ground black pepper, to taste (optional)

2 cups grated cheese of your choice (see notes)

3 cups chopped vegetables of your choice (see notes)

2 cups diced breakfast meat of your choice (see notes)

3 green onions, cut into small cubes, but highly recommended.

directions

Preheat the oven to 375°F / 190°C. Spray silicone muffin cups with nonstick spray, then place them on a large cookie sheet to catch spills.
The two ingredients I always include in my egg muffins no matter how I change the recipe are grated cheese and thinly sliced scallions.
Decide what other meats and/or vegetables you want to include in your egg muffin topping.
I always use some vegetables like broccoli, green peppers, red peppers, mushrooms, or zucchini, and even greens or vegetables like asparagus, brussels sprouts, or green beans can work for these. I use several cups of vegetables, depending on how much the vegetables will shrink when cooked.
Cut the vegetables into small, bite-sized pieces. I prefer stir-frying in a hot skillet to simmer the vegetables, but whichever method you use, it only needs a couple of minutes of cooking time.
I love meats like bacon, Canadian bacon, breakfast sausage, and egg muffin pork.
I use about 2 cups of the meat when I make 12 muffins; Cook if necessary and then chop or chop the meat of your choice so that it is evenly distributed in the eggs.
Divide the eggs into a Four-cup glass measuring cup (referral link) and beat the eggs well until completely incorporated. (Use any container with a pouring spout if you don’t have a large measuring cup that way.)
I always add a teaspoon or so Spike seasoning (affiliate link) and some freshly ground black pepper for the eggs.
Place the meat, vegetables, cheese, and green onions in the silicone muffin cups.
Then pour the beaten eggs. I like to take a fork and gently “stir” the ingredients until well blended.
Bake for 30 minutes, until the muffins are cooked through, lightly browned, and set.
Let the muffins cool for 15-20 minutes before storing them in the refrigerator. Remove from silicone baking cups and store in a large plastic container with a tight-fitting lid.
For me, two mini muffins is the right amount for breakfast. I microwave for 45 seconds and breakfast is ready! (Don’t cook for too long or the eggs may become rubbery.

Notes

I use 15 (or more) eggs for Chambers Bay Jumbo Muffin Cup (affiliate link) Which I prefer now, but if your silicone baking cups are smaller you may only need 12 eggs.

Use any all-purpose seasoning suitable for eggs if you don’t have spike seasoning.

If you use a lot of vegetables and meat, you may only need 1 cup of grated cheese. The amount of vegetables will depend on how much they shrink when cooked briefly. For favorite or high-fat breakfast meats like bacon or sausage, you may prefer less than 2 cups.

The nutritional information is approximate and will depend on the ingredients you choose.

I’ve been making egg tarts for many years, with inspiration from South Beach Diet The original book that mentioned them. (affiliate link)

Nutrition information:

fruit:

Serving size:

1

Amount per service:
Calories: 228Total fat: 15 gramsSaturated fat: 6 gramsUnsaturated fats: 0 gramsUnsaturated fats: 7 gramsCholesterol: 272 mgsodium: 270 mgcarbohydrates: 4 gramsthe basic: 1 gramsugar: 1 gramprotein: 19 grams

Nutrition info is automatically calculated by the Recipe Plug-In I’m using. I am not a nutritionist and cannot guarantee 100% accuracy, as many variables affect these calculations.

Low Carb Diet / Low Glycemic Diet / South Beach Diet Suggestions:
These low carb muffins or keto eggs are the perfect breakfast for any low carb or keto eating plan, and if you use low fat dairy and the right ingredients they are also perfect for any phase of the original South Beach diet. .

Find more recipes like these:
Uses breakfast recipes To find more recipes like this. Use the Diet type indicator To find more recipes suitable for a particular eating plan. You may also like it Follow Kalyn’s Kitchen on Pinterest See all the good recipes I share there.

Historical notes for this recipe:
My basic egg muffin recipe was first published in 2006! This main recipe for Keto Egg Muffins has been updated in 2023.