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You are here: Home / Recipes / Breakfast / Breakfast Egg Muffins (Easy & Healthy Keto Recipe)

Breakfast Egg Muffins (Easy & Healthy Keto Recipe)

June 1, 2017 By Alia 12 Comments

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This Breakfast Egg Muffins recipe is keto, low carb, and perfect for busy weekday mornings. It is a healthy, high-protein recipe that is so easy to make! Made with eggs, almond milk, fresh spinach, tomatoes, green onions, cheddar cheese, and a bit of avocado (if you want!). Learn how to make homemade egg cups with this simple make-ahead recipe.

Overhead view of six Breakfast Egg Muffins cooling a on wire rack set above a dark background.

These nutritious, portable egg muffins are like mini frittatas or handheld omelettes. They are high in protein and low in carbs, making them the perfect healthy breakfast-on-the-go.

How to Make Breakfast Egg Muffins

This simple keto recipe is made with eggs, almond milk, fresh spinach, tomatoes, green onions and cheddar cheese. The best part of all is that the recipe is so effortless!

All you do is mix together all of your ingredients, pour them in a muffin pan and then bake until the egg muffins are set. I also like to top them with some sliced avocado (to add more healthy fats and also for presentation) when I am ready to serve or eat them, but that is completely optional.

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How to Store, Freeze, and Reheat Breakfast Egg Muffins

These Breakfast Egg Muffins are great for meal prepping on Sundays because you can make a batch, store it in the fridge and enjoy it for the next few days. They are also ideal for a brunch buffet, as you can make them ahead of time and reheat when you are ready to serve. They can be stored for up to three days in the refrigerator and three months in the freezer (just remember not to add the avocado, if using, until you are ready to eat them!)

  • To Store in the Refrigerator: Allow the egg muffins cool off completely, then place them in a sealed, airtight container. You can store all of the egg muffins together in one large container or portion each one into individual containers. Alternatively, you can wrap the egg muffins in plastic wrap or store them in zipped-top plastic bags.
  • To Store in the Freezer: Allow the egg muffins cool off completely, then wrap each one individually in plastic wrap. Place them in a freezer-safe zipped-top bag and place in freezer.
  • To Reheat from Refrigerated or Frozen: Unwrap the muffins, if needed, and place on a microwave-safe plate. Reheat in the microwave until warmed through to the center, for about 30 seconds (from thawed) or 1 to 2 minutes (from frozen).*

*The exact cook time you need to reheat the breakfast egg muffins will vary based on the power of your microwave.

Close-up overhead view of Breakfast Egg Muffins cooling a on wire rack set above a dark background.

More Healthy Breakfast Recipes to Try

Here are some more nutritious morning meals to try out:

  • Healthy Breakfast Cookies
  • Pear Banana Smoothie
  • Scrambled Eggs with Spinach
  • Banana Overnight Oats
  • Sausage & Egg Breakfast Cups

For this Breakfast Egg Muffins recipe, I recommend:

Here are a couple of tools I suggest using when making this recipe:

  • Box grater – You can save a ton of money by grating a brick of cheese yourself, rather than buying pre-shredded cheese. Pre-shredded cheese also contains additives that prevent the cheese from sticking together in the bag. So if you grate the cheese yourself, it will melt better too!
  • 6-cup muffin pan – This pan is the perfect size for this recipe. I love using it because its small enough to fit inside of my toaster oven, which heats up so much faster than my actual oven!

If you make this Breakfast Egg Muffins recipe, let me know! Leave a comment with a star rating ★ below, because I love hearing from you! ♡

Overhead view of Breakfast Egg Muffins cooling a on wire rack set above a dark background.

Breakfast Egg Muffins (Keto, Low Carb)

Alia | Everyday Easy Eats
These Breakfast Egg Muffins are keto, low carb, and perfect for busy weekday mornings. A healthy, high-protein recipe that is so simple to make!
5 from 2 votes
Print Recipe
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Breakfast, Brunch
Cuisine American
Servings 6 egg muffins
Calories 93 calories

Ingredients
 

  • 6 large eggs
  • 1/4 cup almond milk
  • 1/2 cup chopped fresh spinach
  • 1/3 cup chopped fresh tomatoes
  • 1/3 cup shredded cheddar cheese
  • 2 green onions, sliced
  • Optional topping: Sliced avocado

Instructions
 

  • Preheat the oven to 350°F. Grease a muffin pan with cooking spray.
  • In a large bowl, whisk together the eggs, milk and a pinch each of salt and pepper.
  • Stir in the spinach, tomatoes, cheese and green onions.
  • Divide the mixture evenly between 6 muffin pan cups. Bake for 20-25 minutes, or until the muffins are set and firm in the center.
  • Remove the muffins from the oven and allow them to cool for 5 minutes in the pan, then use a butter knife to loosen the muffins from the cups. Serve warm, topped with avocado if using.

Notes

  1. If you can, I highly recommend using organic, pasture-raised eggs in this recipe for maximum health benefits.
  2. Leftovers can be stored in an airtight container in the refrigerator for up to five days.

Nutrition

Nutrition Facts
Breakfast Egg Muffins (Keto, Low Carb)
Amount per Serving
Calories
93
% Daily Value*
Fat
 
6
g
9
%
Saturated Fat
 
2
g
13
%
Cholesterol
 
170
mg
57
%
Sodium
 
118
mg
5
%
Potassium
 
111
mg
3
%
Carbohydrates
 
1
g
0
%
Protein
 
7
g
14
%
Vitamin A
 
645
IU
13
%
Vitamin C
 
2.6
mg
3
%
Calcium
 
88
mg
9
%
Iron
 
0.9
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Breakfast Egg Cups, Egg Muffins, Keto Egg Muffins
Did you try this recipe?Let me know what you thought!

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Reader Interactions

Comments

  1. Juanita says

    June 27, 2017 at 6:39 pm

    5 stars
    I made these on Sunday and they were absolutely delicious. I added avocado as well as some hot sauce. The whole family loved them. Thank you!

    Reply
    • Alia says

      June 28, 2017 at 7:16 am

      Hi Juanita! That’s great! Very happy you and your family enjoyed them. 🙂 You’re welcome!

      Reply
      • Linda says

        June 9, 2019 at 5:36 pm

        Can they be frozen and reheated at a later date?

        Reply
        • Alia says

          June 9, 2019 at 6:31 pm

          Hi Linda! Yes, these egg muffins will last for up to three months in the freezer. To reheat them from frozen, you can heat them up in the microwave for 1 to 2 minutes. 🙂

          Reply
  2. Denise says

    June 6, 2019 at 2:41 am

    Could silicone muffin liners be used in this pan instead of having to grease it?

    Reply
    • Alia says

      June 6, 2019 at 7:01 pm

      Hi Denise! Absolutely! Silicone liners are ideal for this recipe. 🙂

      Reply
  3. Marianne says

    June 6, 2019 at 8:10 am

    Can I cook this in a microwave oven? I don’t have a stove with oven

    Reply
    • Alia says

      June 6, 2019 at 7:03 pm

      Hi Marianne! I don’t recommend cooking these egg muffins in the microwave. But if you have a toaster oven, you can definitely cook them in there. Just follow the recipe exactly how it is written. 🙂

      Reply
  4. Amy says

    June 30, 2019 at 1:52 pm

    Can you substitute egg whites for some of the eggs ?

    Reply
    • Alia says

      June 30, 2019 at 1:53 pm

      Hi Amy! Absolutely! 🙂

      Reply
  5. Patricia J Stephens says

    March 29, 2020 at 8:51 am

    Hello,

    These sound yummy. Can I substitute coconut milk for the almond milk?

    Thanks

    Reply
    • Alia says

      March 29, 2020 at 3:56 pm

      Hi Patricia, absolutely! Any type of milk can be used in this recipe. 🙂

      Reply

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