Breakfast egg muffins are the perfect healthy keto breakfast – tasty, portable, and you can change them up with different cheeses and veggies.
Breakfast egg muffins make an easy keto breakfast or snack. I make a batch of them every few days, refrigerate them, and briefly reheat in the microwave before enjoying them. And if you have extra egg whites, egg white muffins are also very good.
The ingredients you’ll need
The basic recipe only has five ingredients, but it will vary quite a bit depending on what you decide to add to the muffins. Here’s what you’ll need to make my basic version (exact measurements are in the recipe card below):
- Eggs
- Black pepper
- Red pepper flakes
- Grated Parmesan
- Chopped scallions
You can certainly experiment with different seasonings and cheeses. I’ve made these muffins before with sharp cheddar and seeded sliced jalapenos.
I’ve also made them with crumbled feta, dried oregano, and black olives. Both versions were excellent.
Note that I don’t add salt to the mix – the parmesan takes care of that. But if you use cheese that’s not as salty, you might want to add a pinch of salt.
How to make breakfast egg muffins
Apart from being nutritious, keto and tasty, a big advantage of this recipe is that it’s so easy to make. The detailed instructions are included in the recipe card below. Here are the basic steps:
- Simply mix the ingredients in a bowl.
- Pour into greased silicone muffin cups. The mixture will be liquid (obviously), so I like to use a measuring cup with a spout when pouring.
- Bake until set, about 20 minutes at 375°F.
What pan to use to prevent sticking?
It’s best to bake these egg muffins in a lightly greased silicone muffin pan. That’s the only type of pan that they reliably won’t stick to.
Watch the video – I used heart-shaped silicone molds because I made these for Valentine’s Day breakfast. But any silicone mold will do.
Is this a healthy recipe?
I believe it is. It’s basically eggs and cheese. So it’s keto, low carb, and gluten-free. Eggs are very nutritious. And cheese, according to current research, is harmless for healthy people.
How long can I keep these breakfast egg muffins?
The recipe scales easily. You can triple it to make 12 muffins. Keep them in the fridge, in an airtight container, for up to 5 days.
Reheat them gently, in the microwave on 50% power. Or simply enjoy them cold!
More tasty breakfast recipes
Another great portable breakfast is these egg sausage cups, made with a sausage “cup.” They are a bit more involved in terms of the work they require, but they are excellent.
And for a sweet keto breakfast, try these low carb protein muffins. They are amazing!
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Breakfast Egg Muffins
INGREDIENTS
- Nonstick spray (I use avocado oil spray)
- 4 large eggs
- 1/4 teaspoon black pepper
- 1/4 teaspoon red pepper flakes
- 1/4 cup grated Parmesan
- 1/4 cup chopped scallions, green part
INSTRUCTIONS
- Preheat oven to 375 degrees F. Place four silicone cups on an 8 inch square baking dish and spray them with cooking spray.
- In a medium bowl, whisk together the eggs, black pepper and red pepper flakes.
- With a rubber spatula, mix in the cheese and onions.
- Fill the prepared muffin cups, almost to the edge. The mixture will be liquid (obviously), so I like to use a measuring cup with a spout when pouring.
- Bake until the muffins are set, puffed and lightly browned, and a toothpick inserted in center comes out clean, about 20 minutes.
- Allow the muffins to cool for 5 minutes before enjoying.
WATCH THE VIDEO:
NOTES
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Vered DeLeeuw, LL.M., has been following a healthy real-food diet and blogging about it since 2011. She has taken 
