Keto egg muffins are a quick, healthy, and versatile breakfast option. Packed with protein and low in carbs, they’re perfect for meal prepping and busy mornings.
- Total Time: 25 minutes
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Servings: 6 muffins
Ingredients
- 6 large eggs
- 1/2 cup shredded cheddar cheese
- 1/4 cup diced bell peppers
- 1/4 cup diced cooked bacon or ham
- 1/4 cup chopped spinach or kale
- 1/4 tsp garlic powder
- Salt and black pepper to taste
- Optional toppings: chopped parsley or chives
Alternative: Substitute cheddar cheese with dairy-free cheese for a lactose-free option.
Step-by-Step Instructions
- Preheat your oven to 180°C (350°F) and grease a 6-cup muffin tin or line with silicone muffin liners.
- In a mixing bowl, whisk the eggs until well combined. Add garlic powder, salt, and black pepper.
- Stir in the cheese, bell peppers, bacon or ham, and spinach. Mix until evenly distributed.
- Divide the mixture evenly among the muffin cups, filling each about 3/4 full.
- Bake for 15-18 minutes, or until the muffins are set and slightly golden on top.
- Let cool for a few minutes before removing from the tin. Garnish with parsley or chives, if desired.
Nutritional Information (per muffin)
- Calories: 110
- Protein: 8 g
- Fat: 8 g
- Carbohydrates: 1 g
- Fiber: 0 g
- Sugar: 0 g
Vitamins and Benefits
Contains:
- Vitamin A (spinach): Supports vision and immune health.
- Protein (eggs): Helps with muscle repair and satiety.
Benefits:
These muffins are a great source of protein and healthy fats, keeping you full and energized throughout the day.
Egg muffins are sometimes called “mini frittatas” because they use the same ingredients but are baked in individual portions!
Storage Tips
- Store in an airtight container in the refrigerator for up to 4 days.
- Freeze for up to 1 month. Reheat in the microwave or oven before serving.
FAQ
Can I customize the fillings?
“Yes! Add any low-carb ingredients like mushrooms, onions, or sausage for variety.”
How do I prevent the muffins from sticking?
“Use silicone muffin liners or grease the tin well with butter or cooking spray.”
Can I make these dairy-free?
“Absolutely! Skip the cheese or use a dairy-free alternative.”
