These Keto Egg Muffins are like mini crustless quiches—light, fluffy, and packed with protein and nutrients. Made with fresh spinach, melty cheese, and fluffy eggs, they’re ideal for meal prep and busy mornings. Whether you’re following a ketogenic lifestyle or just want a wholesome, low-carb breakfast, these muffins are a satisfying and portable option. Plus, they’re endlessly customizable with your favorite add-ins like bacon, mushrooms, or bell peppers.
Ingredients (Makes 12 Muffins):
- 6 large eggs
- ¼ cup heavy cream (or unsweetened almond milk for a lighter version)
- 1 cup fresh spinach, finely chopped
- ½ cup shredded cheddar cheese (or mozzarella for a milder flavor)
- ¼ cup diced onion (optional)
- ¼ cup cooked, crumbled bacon or diced ham (optional for extra protein)
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp garlic powder (optional, for added flavor)
- Non-stick cooking spray or butter (for greasing the muffin tin)
Optional Toppings:
- Chopped fresh parsley or chives
- A sprinkle of red pepper flakes for heat
- Extra cheese for topping
Instructions:
1. Preheat and Prep
- Preheat your oven to 375°F (190°C).
- Lightly grease a 12-cup muffin tin with non-stick spray or butter to prevent sticking.
2. Whisk the Eggs
- In a large mixing bowl, crack the eggs and whisk them until fully beaten.
- Add the heavy cream, salt, pepper, and garlic powder. Whisk again until smooth and slightly frothy.
3. Add the Fillings
- Stir in the chopped spinach, shredded cheese, diced onion, and bacon or ham if using.
- Mix until all ingredients are evenly distributed.
4. Fill the Muffin Tin
- Using a spoon or ladle, pour the egg mixture evenly into the 12 muffin cups, filling each about ¾ full.
- If desired, sprinkle a little extra cheese or herbs on top of each muffin.
5. Bake
- Place the muffin tin in the preheated oven and bake for 18–22 minutes, or until the egg muffins are set in the center and lightly golden on top.
- A toothpick inserted into the center should come out clean.
6. Cool and Serve
- Let the muffins cool in the pan for 5 minutes before removing.
- Serve warm, or let them cool completely and store for later.
Storage & Reheating:
- Refrigerator: Store in an airtight container for up to 5 days.
- Freezer: Wrap individually and freeze for up to 2 months.
- To Reheat: Microwave for 30–45 seconds from the fridge, or 1–2 minutes from frozen.
Tips & Variations:
- Make it dairy-free: Use almond milk and dairy-free cheese.
- Add veggies: Bell peppers, mushrooms, or zucchini work great—just sauté them first to remove moisture.
- Spice it up: Add a pinch of cayenne or chopped jalapeños for a kick.
- Use silicone muffin cups: They make cleanup easier and prevent sticking.
Why You’ll Love These:
- Keto-friendly and low in carbs
- High in protein and healthy fats
- Great for meal prep and busy mornings
- Customizable with endless flavor combinations
- Kid-friendly and freezer-friendly
Would you like a printable meal prep plan that includes these muffins? Or maybe a keto-friendly smoothie to pair with them?