These keto egg muffins pack 15g of protein and just 2g net carbs into every serving, and a single batch of 12 gives you grab-and-go breakfasts for the whole week.
Keto Egg Muffins (Meal Prep Breakfast)
Ingredients
Method
- Preheat oven to 350°F (175°C). Grease a 12-cup muffin tin well with butter or cooking spray so the muffins release easily.
- In a large bowl, whisk the eggs and heavy cream together until well combined and slightly frothy.
- Stir in the shredded cheddar, crumbled bacon, spinach, bell pepper, salt, and pepper.
- Divide the mixture evenly among the 12 muffin cups, filling each about 3/4 full.
- Bake for 18-20 minutes, until the eggs are set and a toothpick inserted in the center comes out clean.
- Let cool in the tin for 5 minutes before removing. Serve warm, or cool completely and store for meal prep.
Notes
Why This Recipe Works
Eggs are naturally keto – zero carbs and packed with protein and healthy fats – which makes them the perfect base for a meal-prep breakfast. Loading the muffins with cheese, bacon, and spinach adds flavor and staying power without adding meaningful carbs. Bake once on a Sunday and you’ve got breakfast handled through Friday.
Tips For The Best Egg Muffins
- Grease the muffin tin generously – eggs stick more than batter does. Silicone muffin cups make removal even easier.
- Don’t overfill the cups – the eggs puff up while baking and will overflow if the cups are filled past 3/4 full.
- Let them cool for a few minutes before removing – they firm up as they cool, which makes them much easier to pop out cleanly.
- Swap in whatever low-carb veggies or protein you have on hand – mushrooms, diced ham, and jalapeños all work great.
Storage And Meal Prep
These keep beautifully in the fridge in an airtight container for up to 5 days, making them ideal for meal prep. You can also freeze them for up to 2 months – just let them cool completely first, then reheat straight from frozen in the microwave for about a minute. Pair them with a keto bulletproof coffee for a complete grab-and-go breakfast.
Frequently Asked Questions
Can I make egg muffins without dairy?
Yes – swap the heavy cream for unsweetened almond or coconut milk and use a dairy-free shredded cheese, or simply leave the cheese out.
Why did my egg muffins deflate after baking?
This is completely normal – eggs puff up in the oven from trapped air and steam, then settle back down as they cool. They’ll still taste great.
Are egg muffins good for weight loss?
They can be – each muffin is high in protein and low in net carbs, which helps keep you full longer and supports a calorie deficit when portioned appropriately.
Need more grab-and-go breakfast ideas? Check out our roundup of low carb breakfast recipes on the go.
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