Keto egg muffins

Keto egg muffins

One of the best time-saving keto breakfasts of all time, hands down. Delicious, savory egg muffins are convenient, easy to make, and perfect for on-the-go adults and kids! Make ahead of time, and revel in your preparedness!
December 4 2015 recipe by , photo by in Recipes, Breakfast, Snack

Keto egg muffins

One of the best time-saving keto breakfasts of all time, hands down. Delicious, savory egg muffins are convenient, easy to make, and perfect for on-the-go adults and kids! Make ahead of time, and revel in your preparedness!
USMetric
6 servingservings

Ingredients

  • 2 2 scallion, finely choppedscallions, finely chopped
  • 5 oz. 150 g chopped air-dried chorizo or salami or cooked bacon
  • 12 12 eggeggs
  • 2 tbsp 2 tbsp red pesto or green pesto (optional)
  • salt and pepper
  • 6 oz. 175 g shredded cheese

Instructions

Instructions are for 6 servings. Please modify as needed.

  1. Preheat the oven to 350°F (175°C).
  2. Line a muffin tin with non-stick, insertable baking cups or grease a silicone muffin tin with butter.
  3. Add scallions and chorizo to the bottom of the tin.
  4. Whisk eggs together with pesto, salt and pepper. Add the cheese and stir.
  5. Pour the batter on top of the scallions and chorizo.
  6. Bake for 15–20 minutes, depending on the size of the muffin tin.

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Tip!

Kids love these cheesy muffins. Perfect for a lunchbox! Can be eaten hot or cold. Prepare a big batch and store in the refrigerator for 3-4 days or freeze them.

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Keto: Spring is in the air #1

Longer days with more light; the warmth of the sun coaxing everything into bloom. Yes, spring is in the air.  And while we all love cheesy casseroles and hearty stews, in spring our fancy turns to lighter, fresher meals with vibrant young veggies, cold plates, fresh herbs and tart bright flavors like the refreshing burst of lemon.

With this spring-inspired meal plan starts off the week with a breakfast of vegetarian keto scramble and grilled pork skewers with ribbon zoodles for dinner. (Eat leftovers for lunch, or skip it.) Other fare during the week includes a keto salad Niçoise, a seared salmon with asparagus and a lemon-flavored chicken soup.

This meal plan will keep you below 20 g net carbs per day.

Full meal plan →

  • Grilled pork skewers with ribbon zoodlesMon
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  • Seared salmon with asparagus and 5-minute hollandaiseThu
  • Keto beef salad with mozzarella and tomatoFri
  • Keto chicken pesto zoodle saladSat
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96 comments

  1. 51
    Sue
    February 10 2018
    The recipe for the veto breakfast muffins does not tell you to grease the muffin tins.
  2. 52
    Angel
    March 24 2018
    So glad the directions have been modified, as the version I have omits a few steps. Overall, I was expecting to like this and I really....did not. After reheating, they were chewy and weird and just not good at all. I think I'll stick to the latte and coffee for breakfast.
  3. 53
    Anita
    May 13 2018
    Just discovered do not use paper cupcake cases as they stick. Thankful I only used half the receipt as I have a small muffin tin. Try again after I have eaten what I can get out of the cases for this batch.
  4. 54
    Nancy
    May 26 2018
    Tried these, and was a little disappointed. Tasty when fresh, but chewy and has a weird texture when reheated in the microwave. I'll make them again just to have in the freezer for emergencies, but they're just OK
    Reply: #82
  5. 55
    Reply to comment #10 by Diane
    Miriam
    July 15 2018
    Yes, fry the bacon first then cut it into small pieces
  6. 56
    Kellee
    August 9 2018
    Can you add broccoli pieces to this recipe?
  7. 57
    Cindy Smith
    August 10 2018
    Mine didn't rise up as high.. but they sure smell and look good .. can't wait to try
  8. 58
    Jan
    August 16 2018
    Can you tell me what size eggs are used in these recipies? Large, medium or small?
  9. 59
    Suzy
    August 29 2018
    When I first made these they were really great but when I reheated them in the microwave they were super salty. I was excited about the chorizo ‘cause I’ve never had it before and it smells good but I think it or the pesto contributed to the saltiness a lot. I would mix them both and add Italian sausage instead if you’re sensitive to saltiness. But I’m a student and don’t have time to make breakfast and this is super convenient. I have to make a lot though to meet my daily protein.
  10. 60
    Gil
    September 24 2018
    Made this recipe this morning. Excellent taste. I increased the cook time to about 25 minutes for a firmer texture ;)
  11. 61
    Catherine
    September 24 2018
    Using a silicone muffin pan makes a lot of difference. Mine didn't stick at all. I've made all kinds of egg muffins before, and no matter what kind of non-stick method I use they still stick to metal. Paper cups are just as bad. I made these with bacon, and thought they reheated just fine this morning.
  12. 62
    Susan
    October 29 2018
    I really like these muffins and I want to have them again. I tried to add them to a personal meal plan as a lunch recipe, but the meal planner refuses to allow it. I can add it as a breakfast but not as a lunch. I've noticed this happening before but thought I must be doing something wrong. But no, the meal planner does not like meals that are classified as breakfasts being slotted in as a lunch. Can this be changed please - I don't see why the meal planner should restrict people in this odd way.
  13. 63
    Tina E.
    November 5 2018
    Made my version of this recipe over the weekend to prepare for my work week. I swapped crumbled bacon in place of chorizo and opted out in favor of the pesto. Using a blend of cheddar cheeses , green onions and finely chopped green pepper. I use a hand blender to mix up the eggs and used a splash of heavy whipping cream to the mix. Filled muffin cups as directed and baked as directed. Egg muffins came out beautiful, fluffy and just the way I like them. Great for breakfast with a cup of Bulletproof coffee!
    * side note: no matter how much I buttered the muffin tin .. they still stick!
  14. 64
    Katie
    December 27 2018
    How many should you eat for a meal?
    Reply: #65
  15. 65
    Reply to comment #64 by Katie
    Kristin Parker Team Diet Doctor
    December 28 2018

    How many should you eat for a meal?

    That depends on how hungry you are and how they fit in your personal carbohydrate allotment.

  16. 66
    Susan
    December 28 2018
    Texture is weird the first day. Can’t imagine reheating these. So many better ways to combine these ingredients.
  17. 67
    Michael Freeman
    January 27 2019
    cannot just butter the tin. needs spray. whoever wrote this recipe failed miserably with that part.
  18. 68
    Anita K
    January 29 2019
    We made these for a church brunch. They were very tasty but we had to scrape them out of the muffin tins even after we sprayed them with cooking spray very good. That doesn’t make very a very nice presentation.
  19. 69
    Nicole
    January 29 2019
    How many grams of sugar are in these, if any?
    Reply: #70
  20. 70
    Reply to comment #69 by Nicole
    Kristin Parker Team Diet Doctor
    January 30 2019

    How many grams of sugar are in these, if any?

    2g carbs, no added sugar.

  21. 71
    Tru83auty
    February 9 2019
    How many can u eat as a meal?
    Reply: #72
  22. 72
    Reply to comment #71 by Tru83auty
    Kristin Parker Team Diet Doctor
    February 10 2019

    How many can u eat as a meal?

    This recipe makes 6 servings. You can eat more than 1 serving if you are still hungry.

  23. 73
    Beaunca
    February 20 2019
    I have made these twice and I have not had an issue with my muffins sticking to the pan, I use a NON-STICK muffin pan and I still rub my pan down with avocado oil and they bounce right out. The only modification I have made to the recipe was not adding the scallions or chorizo, I used bacon cheese and spinach they were a hit with my family.
  24. 74
    Josh
    February 27 2019
    Quick question is it ok to eat breakfast then do a 12 hour fast during the day so no lunch then eat dinner while on Keto diet
    Reply: #75
  25. 75
    Reply to comment #74 by Josh
    Kristin Parker Team Diet Doctor
    February 27 2019

    Quick question is it ok to eat breakfast then do a 12 hour fast during the day so no lunch then eat dinner while on Keto diet

    That should be fine! You can read more about fasting here - https://www.dietdoctor.com/intermittent-fasting

  26. 76
    Tamara
    March 28 2019
    I made them in fluted silicon muffin cups and it was a little hard to get them out. smooth cups or muffin tins would be better.

    I'm not surprised people who warmed them in the microwave thought the texture off. eggs reheated in the microwave are just gross! the texture of these was fine (to me) when reheated in the oven or toaster oven. do not wrap in foil when reheating or they will be a bit soggy.

  27. 77
    Joan
    April 22 2019
    Use parchment baking cups! They are awesome and nothing sticks! Totally worth spending a little more. Paperchef.
  28. 78
    Dee
    April 27 2019
    👆❤️ Parchment cups..
  29. 79
    Jade
    April 30 2019
    I found if you put coconut oil in and preheat the tin so it melts, then pop your chorizo and spring onions in along with the egg mixture, these come out just perfect! Made them twice like this now and they don’t stick this way :-)
  30. 80
    Dee
    May 6 2019
    Use parchment muffin tin liners. I get mine on Amazon. They work every time.
  31. 81
    Sherry
    May 8 2019
    I have use this recipe several times now, changing the ingredients somewhat to mix it up a bit. I use just paper cupcake liners in my tin spraying the liners with non stick spray it works perfectly every time. Such a delicious easy breakfast to have in hand for those busy mornings.
  32. 82
    Reply to comment #54 by Nancy
    Joni
    May 15 2019
    I reheat egg cups on 40% power, it heats them without cooking them more. I usually try a minute at 40% power and check for heat, if not hot enough, just try more at 30 second increments at 40% power until hot enough for your liking. That will keep the texture from getting rubbery and yucky.
  33. 83
    Lorie
    May 26 2019
    I've made these a few times, mix up the ingredients each time. I buttered my pan each time, and found that if I wait just a few minutes after they come out of the oven, run a knife around the edges, then when they are a little more cooled they come out really well with very little sticking.
  34. 84
    Hollie
    May 27 2019
    Mine turned out GREAT! I mixed a sharp cheddar and swiss for the cheese and added just a touch of sage. So easy and good. Thanks for the recipe!
  35. 85
    Kathryn
    June 13 2019
    JUst wondering new to this So for 2 egg muffins its 2 grms of carbs in total or each egg muffin is 2 grams so 4 grams for the 2 = 1 serve
    Reply: #86
  36. 86
    Reply to comment #85 by Kathryn
    Kristin Parker Team Diet Doctor
    June 14 2019

    JUst wondering new to this So for 2 egg muffins its 2 grms of carbs in total or each egg muffin is 2 grams so 4 grams for the 2 = 1 serve

    That depends on how many egg muffins you make. The recipe as written makes 6 servings at 2g carbs each.

  37. 87
    Lisa
    June 30 2019
    can you eat these cold the next day?
    Reply: #88
  38. 88
    Reply to comment #87 by Lisa
    Kristin Parker Team Diet Doctor
    July 3 2019

    can you eat these cold the next day?

    If you like the taste and the texture when they are cold, there is no reason that wouldn't make a great grab and go breakfast.

  39. 89
    Jackie
    July 30 2019
    I grease a non stick muffin tin. I also whisk in 100mls of HWC. This means they are not so chewy when cold. They don't take well to reheating IMO.
  40. 90
    Shirley Devlin
    September 18 2019
    They are now in the oven, but what an adventure I had making these! First, I fried up a pound of bacon and only got 4 oz. cooked! Fortunately I had some packaged real bacon bits on hand to supplement, so, so far so good. Then I poured the eggs into my new silicone 12-muffin pan. They must not be standard size because the eggs completely filled them up, so no room for anything else. So, I thought, well I'll just use half of the second pan (they came as a set of two). Then I would get 18 muffins instead of 12, and they would be 3 per serving, same macros, etc. Okay, so now I put in the cheese and bacon. That worked really well until I tried to pick up the silicone pan. Whoa! Nobody told me I should put them on a cookie sheet first. The pans were so floppy, well, you can imagine the mess, so I won't bore you with that. Nor will I tell you which cuss words I used. Now it is all cleaned up and my timer is going off. All I can say is, these better be good!
    Reply: #91
  41. 91
    Reply to comment #90 by Shirley Devlin
    Jennifer Lucas
    October 15 2019
    Thank you for helping the rest of us not make those same mistakes, i appreciate it.
  42. 1 comment removed
  43. 93
    Amanda
    October 29 2019
    Weird texture! How do you make them not so dry? I only cooked them as I long as I had to, until the tops of the muffins weren't runny.
  44. 94
    Terri
    January 25
    Did not see and did not find a recommendation on how full to fill the muffin tin compartments. Obviously sizes of them very somewhat, but it seems a filling guideline might be helpful. I look forward to trying the results of this recipe.
  45. 95
    Tori
    February 26
    Loved these fresh and then we had them two days later, we sliced them in half and pan fried them in butter with some cherry tomatoes. They were too rubbery for us cold, but really yummy and filling cooked this way. I thought I'd have two but one was very filling.
  46. 96
    Phyllis Lee
    March 9
    What are the total carbs?
    Reply: #97
  47. 97
    Reply to comment #96 by Phyllis Lee
    Kristin Parker Team Diet Doctor
    March 10

    What are the total carbs?

    On any of our recipes, you can click the Nutrition+ tab under the list of ingredients to see the amount of fiber to add to the net carbs. In this case, the fiber is 0g so these are 2g total carbs per serving.

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