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!

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!
6 servingservings


  • 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 (375 ml) shredded cheese


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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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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  1. Joni
    Oh love these for the kids lunchboxes! Can these be frozen?
  2. Lynn
    I would like to know if these can be frozen. I cook for one.
  3. Joni
    Lynn, I'll let you know, going to make a big batch now for brunch & will freeze one or two as an experiment to defrost on Wednesday!
  4. Emma
    Hi Joni, How did you get on with freezing these?
  5. Karen
    Roughly how many should I expect to get from these quantities please.
  6. CRK
    You should get about 6. I doubled it and got 12.
  7. Marian
    I've made my own such mini quiches. Just like a pie sized quiche, you can freeze these.
  8. Jodi
    Does anyone know how many days they last in the fridge?
  9. Geraldine
    I should be able to cook these in the microwave , my oven's not working? Normally I can cook a muffin in three minutes......
  10. Diane
    I am new to all this so my question is.... is the bacon in the egg muffins cooked before being added to the egg/cheese mixture?
    Reply: #55
  11. Barbara Simoes
    Yes, sausage or bacon would be cooked ahead of time. This would be perfect as I made the pizza finally last night, only I used sausage instead of pepperoni, and I have a bit left over. I can put that in the muffins...and, it's already cooked! Easy peasy!
  12. Ana
    I made them and they were very tasty, but collapsed like souffles. Why might that be?
  13. Linda
    I am thinking about trying this program the recipes look fabulous so easy and everyday foods
    No diet has ever worked for me The only one thing confuses me nobody has asked for money this help carnt be free if it is I will give it a go thanks. Linda
  14. Linda
    8 June will this work it goes against everything I have been told about diabetes
    I am thinking of trying this the recipes look great and normal food nobody has asked for any money is it really free
  15. Samantha
    Yes, it's a free diet ?. My husband is a type 2 diabetic who has had incredible results since he cut out carbs... almost 3 stone weight loss and even better his blood sugars are finally controlled and he has reduced some of his medication. My husband started by reading 'The 8 Week Blood Sugar Diet' book and has found it easy to follow. If you're on Facebook, there are support groups for this diet which have been brilliant for him.
  16. Linda
    Linda. 9 June
    Thank you Samantha will give you a progress report in a few days I am clearing out my cupboards at the moment and buying all fresh food
    Got that book and planning my food diary for the week be in touch glad it's free
  17. Samantha
    No problem. I checked with my husband and the FB group is actually called the 8 Week Blood Sugar Diet, it would definitely be worth looking into because it provides free ongoing support from people in the same position.
  18. Linda
    13-6- Monday LINDA
    Hi Samantha well after the week I lost 3 1/2 pound and blood sugar is 10.2 it was 16.2 so I am well pleased with that
    Nothing has ever worked before and love the change of food not missed the bread or pasta also drinking much more water well think I will carry on and see if I can keep it up thanks for your encouragement
  19. Samantha
    Linda that's brilliant... well done! Did you join the Facebook group?
    Reply: #36
  20. Linda
    Thursday 16-6
    No babe don't know how to do it I will ask a member of the family to help me
    Will contact you next week have a good week
  21. Michelle smart
    Does anyone know if you could freeze these? X
    Reply: #22
  22. Kristin Berglund Team Diet Doctor

    Does anyone know if you could freeze these? X

    Hi Michelle smart!

    Yes, you can! Good luck!

  23. Lisa
    Are these made in mini muffin pans or regular muffin pans?
  24. Stef
    Any problem with the high fat content and cholesterol?
  25. Elis
    I can see the 2g of carbs (amazing) but how many grams of protein and fat is there??
  26. Elis
    Also, how many kcal is ther per one? How many is 'one serving'??
  27. Daina
    Hi everyone, the best way i have found to get your grams and protein and fat found out is to enter the recipe into an app like fitness pal. It will calculate all of that based on the ingredients you put in the recipe and the quantities.
  28. Peter Biörck Team Diet Doctor
    Hi Elis!

    We don't recommend calorie counting so we do not state the calories.

    But you can calculate everything if you really want (per serving below). ?

    (27/2)*2 = 27 gram protein
    (71/2=)*(4/9) gram fat =16 gram fat
    2*4 + 27*4 + 16*9 kcal =260 kcal

  29. Sam
    Can this recipe be made without the breakfast meats? I have high blood pressure and my doctor prefers that I avoid breakfast meats until it is under control. Thanks!
    Reply: #30
  30. Kristin Berglund Team Diet Doctor

    Can this recipe be made without the breakfast meats? I have high blood pressure and my doctor prefers that I avoid breakfast meats until it is under control. Thanks!

    Hi Sam!

    You can absolutely leave the meat out all together or replace with similar amount of cooked shrimp or smoked salmon. Good luck!

  31. Clare
    Mine all stuck inside the cases :(
    Should I have greased them?
  32. Louise
    Mmmm yummy made these this morn as having real problem with eating so many eggs at mo.I've never been an egg person so having to have so many as I'm on week one has got my stomach rolling yuck! But these are lovely & can definitely eat these first thing no problem. Think I'm going to try salmon in the next lot ?
  33. Nina
    What is red pesto?
    Reply: #34
  34. Karen

    What is red pesto?

    Red pesto is made of sun dried tomatoes
    Green pesto is made of basil
    Both have pine nuts, parmesan, oil and garlic

    Both very yummy and easy to stir through vegetables, diced/sliced meats and stired in with creme fraiche/cream etc - see the Pesto Chicken Casserolle recipe for example which is simply declicious!

  35. Jack
    Can these be cooked the night before and stored in the fridge ready for the next morning?
  36. Kathy
    What Facebook group?
  37. Jason
    Dumb question, but what is considered a serving? 1 muffin?
  38. Jenn
    I would like to know the serving size as well
  39. Mel
    how many can we eat in a serving?
  40. JS
    So, we know it's 2g carbs but what about Fat and protein? It's says 71% and 27%, but that doesn't tell me at all how many g there is... useless...
    Reply: #41
  41. Peter Biörck Team Diet Doctor
    Hi JS!

    Sorry but we don't want to promote to much "counting" that's why we only have the carbs in gram.

    But If you need that information then use the formula below to calculate, a bit complicated though. ;-)

    (%PROTEIN / %CARB) * gram_CARB = gram_PROTEIN
    (%FAT / %CARB) * 4/9 * gram_CARB = gram_FAT

    gram_CARB * 4 + gram_PROTEIN*4 + gram_FAT*9 = CALORIES

    So, we know it's 2g carbs but what about Fat and protein? It's says 71% and 27%, but that doesn't tell me at all how many g there is... useless...

  42. Joe
  43. Odaina
    All I'm a bit confused it's the serving size, can someone please help ?
  44. Linda
    I made these with chorizo this morning, they were delicious! Be sure to add the pesto, really tied in all the flavors.
  45. Kristin
    Love these. Easy to make and turn out delicious. Great as a light dinner.
  46. Stacy
    I must be missing the answer. Do you eat one muffin or two in 1 serving? Thanks!
    Reply: #47
  47. Peter Biörck Team Diet Doctor
    Hello Stacy!

    I'm not an expert on recipes and how a serving size is decided.

    But logically if you do the recipe that states 4 servings and make 4 muffins. The serving size should be one muffin. If you use the same recipe and make 8 muffins instead, well then it should be two. ;-)

    But I agree that it would be easier to decide the oven time if the number of muffins had been stated.

  48. michelle
    Hi Stacy!
    I use a dozen eggs plus two yolks to make around 15 muffins. I have three in the morning for breakfast. I purchased silicone baking cups from Amazon and there is no mess and clean up is easy. (I had to throw away my other muffin tin because the first batch stuck so bad!)
  49. Dale Thompson
    I do like what your site is all about. But you have not grasped a fundamental verity of obesity and especially morbid obesity.... that would be really fat people who need you the most. You tell people to " eat till you feel satisfied". With that advice you fail to understand obesity. Us big fat fatties are not eating out of hunger we are eating because : it tastes so darn good, research shows we do have a more highly developed olfactory sense than thin folks : we love the whole gestalt of food ... the seeing, chewing, swallowing of food; eating is better than boredom, we have loads of habituated behaviors associated with eating of which we are often unaware ;our hypothalamus(sp?) is broken from years of ignoring it ... we no longer get the signals that tell us we are full ; this food is now sickening. The hypothalamus will heal over time with dieting. WE DO NOT KNOW WHAT FULL FEELS LIKE. All we are likely to perceive is uncomfortably stuffed if that.

    To develop an eating plan we must follow the numbers. How many calories are you going to consume a day. My goal is 900 - 1000 calories, how many carbs- less than 20 , how much fat ? I do not know how much fat that is why I tried this web site for a month. Instead of grams you use a percentage an impossibly difficult figure to use. First you have to know the calories you are putting into you mouth. Most of your recipes do not indicate this. After you have the calories you would have to do 3 different calculations to follow your diet. Fat people need structure vis-a-vie food. We cling to it we organize around it. Vague instructions allow us to spin out of control.

    When you decide to record macro and micro nutrients in grams I will be back and renew my subscription . I look forward to that day. Until that day please cancel my subscription.

    Sadly, Dale (Mary) Thompson USA

  50. JM
    OMG.....These are AMAZING!! egg breakfasts just went back on my list :)
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