Keto Egg Muffins with Cream Cheese are a fantastic option for a quick, protein-packed, and flavorful low-carb breakfast. They are easy to make in advance, making them perfect for busy mornings and meal prep. Packed with protein and chockfull of flavor, they help fuel you through the day!
Why Choose Keto Egg Muffins?
High-protein breakfasts are key to feeling full and satisfied throughout the morning. As we age, we require more protein to offset the loss of muscle mass, making these muffins a fabulous way to consume more protein, especially when life is hectic.
These muffins are not only delicious but also incredibly convenient. Make a big batch on the weekend and store them in the fridge for a quick and healthy breakfast throughout the week. They reheat well and travel easily, making them an ideal choice for those on the go.
What are Egg Muffins?
Egg muffins are essentially beaten eggs baked in a muffin tin. They often include other tasty additions like bacon, sausage, cheese, and veggies. They’re a fabulous way to get some high quality protein and fats into your diet. This recipe for Keto Egg Muffins take 5 basic ingredients and only 45 minutes to make.
Recipe Highlights
- Easy to Make: This recipe requires only a few simple steps and readily available ingredients.
- Meal Prep Friendly: Perfect for making ahead of time and enjoying throughout the week.
- Freezer-Friendly: These muffins freeze well for longer storage.
- Customizable: Easily adaptable to your favorite flavors and ingredients.
- Nutritious: A serving of two egg muffins boasts 16 grams of protein and only 2.3 grams of carbs.
Ingredients
The basic recipe consists of:
Read also: Easy Low-Carb Cheese Crackers
- Eggs: Whole eggs are recommended for flavor and healthy fats. If using egg whites only, you will need at least 10 of them.
- Heavy Whipping Cream: Adds fluffiness to the muffins. Coconut cream can be used as a substitute.
- Cheese: Use any cheese you’d like to make this recipe such as Swiss, cheddar, gouda, or Colby jack. Pepper jack is great if you food with a little heat!
- Sausage: You have so many options here. You can use Italian sausage, breakfast sausage, or even chicken sausage. Just make sure the sausage you choose has no added sugars.
- Green Onions: A great way to add flavor without a lot of carbs. Minced garlic can be used instead.
Optional additions for customization:
- Bacon
- Peppers
- Spinach
- Ham
- Mushrooms
- Tomatoes
- Basil
- Mozzarella
Step-by-Step Instructions
- Cook the sausage: In a medium skillet over medium heat, sauté the sausage until cooked through and no longer pink, 7 to 8 minutes. While cooking, break up any clumps with the back of a wooden spoon. Set aside to cool. If you’re out of bacon, feel free to swap in browned, crumbled sausage. Diced ham also works well.
- Whisk the eggs: In a large bowl, whisk together the eggs and cream until well combined. Stir in the chorizo, cheese, green onions, salt and pepper until well combined.
- Bake the muffins: Preheat the oven to 375ºF and line a muffin tin with parchment or silicone liners. Divide the mixture between the prepared muffin cups and bake 25 to 30 minutes, until puffed and golden brown. I recommend using silicone liners set inside a muffin pan. Egg mixtures tend to stick to metal quite badly. This makes it easier to get the muffins out and protects your pan.
Tips for Perfect Keto Egg Muffins
- Use a silicone muffin tray: A regular muffin tin will work but a silicone muffin tray is easier to clean up which will save you even more time!
- Don't overcook: Overcooking can result in rubbery muffins. Bake until just set.
- Customize to your liking: Feel free to experiment with different cheeses, meats, and vegetables.
- Ensure even distribution: Divide the mixture evenly among the muffin cups for consistent baking.
Storage and Reheating Instructions
To store: Let the muffins cool completely after cooking. Then simply place in an airtight container in the refrigerator. The cooked muffins will last for up to 4 days.
To reheat: For muffins stored in the fridge, you can simply heat them for 30 to 60 seconds in the microwave. Frozen muffins should be thawed first, and then rewarmed. To rewarm them in the oven, preheat to 300ºF and give them up to 5 minutes to warm through.
Freezing Instructions:
- Let the muffins cool completely.
- Place on a cookie sheet in the freezer for 1 to 2 hours (flash freezing).
- Transfer to a sturdy freezer bag or airtight container.
- Frozen egg muffins should last up to 3 months.
Variations
You can easily modify this basic recipe and make all kinds of egg muffins.
- Denver Omelet Muffins with peppers, ham, and cheese.
- Tomato Basil - feel free to add some mozzarella!
- Cream Cheese & Veggie Egg Bites are the best make ahead breakfast! Oven baked in a muffin tin this veggie packed recipe is fluffy, loaded with flavor, and perfectly poppable!
Serving Suggestions
- Enjoy them on their own for a quick breakfast.
- Serve with a side of avocado or a small salad for a more complete meal.
- Add a dollop of sour cream or salsa for extra flavor.
- You can totally enjoy these egg bites on their own with a little hot sauce or ketchup!
Nutritional Information
This keto egg muffin recipe has 1.1g of carbs and 0.1g of fiber per serving. That comes to 1g net carbs per muffin.
Read also: Keto Calorie Counting: A Detailed Guide
Common Questions
How many carbs are in a keto egg muffin? This keto egg muffin recipe has 1.1g of carbs and 0.1g of fiber per serving. That comes to 1g net carbs per muffin.
How long do egg muffins last in the fridge? You can store these keto egg muffins in an airtight container in the fridge for up to 4 days. Reheat gently in the oven or microwave.
Can you freeze keto egg muffins? Yes! Let the muffins cool completely and then place on a cookie sheet in the freezer for 1 to 2 hours. This flash freezing will help them keep their shape and also keep them from sticking together. Then take the frozen muffins and store in a sturdy freezer bag or an airtight container. Frozen egg muffins should last up to 3 months.
Can I use a silicone egg mold instead of a muffin pan? Yes, you can use an egg mold instead.
Can I just use egg whites in place of entire eggs? Yes, you can use egg whites in place of entire eggs. They will likely cook faster so keep an eye on them.
Read also: Magnesium Supplements for Keto
Do I bake these covered or uncovered? Always bake egg bites uncovered.
My egg bites are rubbery and tough! Why? You overcooked them. You want to cook them until they are just set.
Other Keto Recipes to Try
- Practically carb-free, you can serve this easy keto frittata for breakfast, brunch, or dinner!
- This easy keto protein shake is a delicious way to kick your day into high gear.
- These keto protein bars take just 15 minutes to make and have 13g of protein per serving. They're made with heart healthy macadamia nuts and sugar-free white chocolate for a delectable keto snack.