Egg Muffins

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Egg Muffins

Egg muffins are an easy, protein-rich breakfast or snack. I make a batch every few days, refrigerate them, and briefly heat in the microwave before enjoying. The recipe below is my favorite way to make egg muffins, but you can certainly experiment with different seasonings and cheeses.

This is purely optional, but I like to add a tablespoon of coconut flour to my egg muffins. It keeps them gluten-free and low-carb, doesn’t affect the taste, and I find that it helps the egg muffins better retain their shape once they have cooled – otherwise they tend to emerge quite puffy from the oven, but deflate quite a bit shortly thereafter.

Egg Muffins
Prep and Cool time
Cook time
Total time
Recipe type: Breakfast, Snack, Low-Carb, Gluten-Free, Primal/Paleo
Yield: 14 egg muffins
  • Nonstick olive oil spray (make your own using a spray bottle)
  • 12 large eggs
  • ½ cup plain whole milk Greek yogurt
  • 1 tablespoon coconut flour
  • 1 teaspoon kosher salt
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon red pepper flakes
  • ¼ teaspoon black pepper
  • 1 cup sharp cheddar, shredded
  • ½ cup chopped green onions (green part)
  1. Preheat oven to 375 degrees F. Line a rimmed baking sheet with foil. Place 14 silicone muffin cups on the foil and spray the cups with nonstick spray. It's important to use silicone cups in this recipe – the eggs tend to stick to a metal muffin tin and even to paper liners.
  2. In a large bowl, whisk together the eggs, yogurt, salt, garlic powder, onion powder, red pepper flakes, black pepper and coconut flour.
  3. With a fork, mix in the cheese and onions.
  4. Fill the prepared muffin cups, almost to the edge.
  5. Bake 30-35 minutes, or until muffins are set, puffed and lightly browned, and a toothpick inserted in center comes out clean.
  6. Allow the egg muffins to cool for 5 minutes until easier to handle, then remove to a wire rack.
Adapted from Kalyn's Kitchen.
Nutrition Per Serving
Serving size: 1 egg muffin; Calories: 106; Fat: 7g; Carbohydrates: 1.5g; Sugar: 0g; Sodium: 195mg; Fiber: 0g; Protein: 8g
Egg Muffins

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