Breakfast Egg Muffins – 9 Ways – Low Carb Keto Muffin Cups

Breakfast Egg Muffins – 9 Ways – these Muffin Cups are the perfect easy low carb / keto-friendly make-ahead breakfast for on the go. Best of all, they are packed with protein and so convenient for busy mornings, weekend or holiday brunch!

Pin HERE for later and follow me on Pinterest for more easy breakfast ideas

Eggs of any kind are a favorite at our house. Hard boiled eggs, baked eggs and these easy Breakfast Egg Muffins.

Today’s post features 9 delicious ways you can switch up the flavors and have been featured on Cooking Light and The Today Show.

You can find all the breakfast egg muffin recipes at the bottom of this post – or click on the link if there is one:

1. Broccoli and Cheese Egg Muffins
2. Buffalo Chicken Egg Muffins
3. Ham and Cheese Egg Muffins
4. Jalapeno Popper Egg Muffins
5. Kimchi Egg Muffins
6. Bacon Egg Muffins
7. Spinach and Cheese Egg Muffins
8. Sun-Dried Tomato and Spinach
9. Tomato, Parmesan and Spinach

WHAT ARE BREAKFAST EGG MUFFINS?

Healthy egg muffins are sort of like mini personal-size frittatas that you can grab for breakfast on the go. You can keep them on hand in your fridge or freezer throughout the week. And then on your meal prep day – bake a batch, wrap them up and store them in the freezer.

They are naturally gluten free, paleo, low carb, keto friendly, Whole30 compliant and super easy to make. The best part is that you can make them ahead of time to have in the fridge for a quick breakfast or lunch!

EASY BREAKFAST RECIPES:

Breakfast egg muffins make busy mornings soooo much easier. Do you have early risers in your house?

If so, having a few easy choices in your arsenal and ready to go first thing in the morning definitely helps. Here are a few more breakfast idea – there’s something for everyone:

• Overnight Oats (8 Ways)
• Healthy Breakfast Cookies – 12 Ways
• Homemade Granola Bars – 12 Ways
• Low Carb Egg Casserole
• Avocado Egg Cups
• Baked Egg Cups – 9 Ways
• Steel cut Oatmeal
• Steel Cut Oats – 6 Ways
• Classic Rolled Oats (6 Ways)
• Baked Oatmeal Cups (10 Ways)
• No Bake Energy Bites (12 Ways)

CAN YOU BAKE EGGS IN THE OVEN?

Yes, absolutely. What I love about making baked eggs is that there is virtually no mess!

Plus, you can bake a batch on your Sunday or Monday meal prep day, wrap them up and store them in the freezer. When you’re ready to serve, grab one of those single mini muffins (or two) and give it a quick reheat and you’re set to go!

WHAT TOPPINGS ARE GOOD IN EGG MUFFINS?

Keto breakfast egg cups are full of protein and super easy to customize with a variety of toppings or add-ins you like or have in your fridge.

Got some leftover vegetables, turkey or bacon? Just chop them up and toss them in – kale, zucchini, asparagus – they’re all delicious!

WHAT INGREDIENTS DO YOU NEED TO MAKE BAKED EGGS:

• eggs
• salt & pepper plus any other seasonings
• toppings of your choice

HOW TO MAKE LOW CARB BREAKFAST EGG MUFFINS:

1. Start off by making your base recipe. It’s super simple and only contains THREE (3) ingredients.

• 10 large eggs
• 1 – 1 1/2 teaspoon salt (or to taste)
• 1/2 teaspoon black pepper (or to taste)

2. Whisk them together in a large 4-cup measuring cup or a mixing bowl. Add any other seasonings you like.

3. Chop up your favorite combo of vegetables and proteins and mix until combined.

4. Divide evenly among muffin cups (about 1/2 – 2/3 cups full) and sprinkle with any additional toppings.

I like lining my muffin tin with these silicone liners since they are guaranteed to pop out easily without sticking.

If you don’t have silicone liners, it’s helpful if you grease the muffin tins with a non-stick cooking spray.

5. Pop the pan in the oven at 400 F and once cooled, you can store the egg cups in resealable bags or glass containers.

Keep them in the fridge (or freezer) and every morning, heat one up in the microwave for 30-40 seconds. Breakfast is ready to go!

I’m sharing NINE (9) recipes on this post but you can totally make them all the same kind!

My kids love having fun options for breakfast so I like to switch it up.

ARE BREAKFAST EGG MUFFINS HEALTHY?

Yes, absolutely! Eggs are full of healthy protein and nutrients. Plus, they fit perfectly if you are following a low carb, paleo, ketogenic or Whole30 diet.

With a batch of these fun breakfast egg muffins, now there’s no excuse to skip having a healthy breakfast when you’re on the run each morning.

HELPFUL TIPS TO MAKE THE BEST BREAKFAST EGG MUFFIN CUPS:

• Grease or line your muffin pan with silicone liners for easy removal
• Fill each muffin cup about 1/2 – 2/3 full
• Use your favorite combo of vegetables or protein – be sure to chop them up into bite-sized pieces
• Since ham and sausage can tend to have a lot of fillers and extras, be sure to use a brand with less nitrates (Whole Foods or Trader Joe’s has a few great ones)
• Season with your favorite spices and herbs – not a fan of basil? Leave it out and use thyme or for an extra kick, cumin or Cayenne pepper instead.

1. BROCCOLI AND CHEESE BREAKFAST EGG MUFFINS

• eggs
• salt
• black pepper
• broccoli
• cheddar cheese
• garlic powder
• thyme

2. BUFFALO CHICKEN BREAKFAST EGG MUFFINS

• eggs
• salt
• pepper
• garlic powder
• cooked chicken
• green onions
• buffalo sauce

3. HAM AND CHEESE BREAKFAST EGG MUFFINS

• eggs
• salt
• pepper
• ham
• cheddar cheese
• garlic powder
• onion powder
• mustard (optional)

4. KIMCHI BREAKFAST EGG MUFFINS

• eggs
• salt
• pepper
• toasted sesame oil
• chopped kimchi
• diced red bell pepper
• crumbled cooked bacon (optional)

5. JALAPENO POPPER BREAKFAST MUFFINS

• eggs
• salt
• pepper
• jalapenos
• bacon
• cream cheese
• cheddar
• garlic powder
• onion powder

6. BACON MUSHROOM & SPINACH BREAKFAST EGG MUFFINS

• eggs
• salt
• pepper
• mushrooms
• spinach
• crumbled bacon

7. SPINACH AND PARMESAN CHEESE BREAKFAST EGG MUFFINS

• eggs
• salt
• pepper
• spinach
• Parmesan cheese
• garlic powder

8. SUN-DRIED TOMATO AND SPINACH BREAKFAST EGG MUFFINS

• eggs
• salt
• pepper
• sun-dried tomatoes
• spinach
• fresh basil

9. TOMATO, SPINACH & PARMESAN CHEESE BREAKFAST EGG MUFFINS

• eggs
• salt
• pepper
• tomatoes
• spinach
• Parmesan cheese
• Italian seasoning
• garlic powder

More easy breakfast options you might like:

• Easy & Delicious Overnight Oats – 8 Ways
• Simple Baked Egg Cups – 8 Ways
• Pressure Cooker / Instant Pot Steel Cut Oatmeal
• Best Baked Oatmeal Cups – 8 Ways
• 12 Popular No Bake Energy Bites
• Scrambled Eggs

Pin HERE for later and follow me on Pinterest for more easy breakfast ideas

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Breakfast Egg Muffins - 9 Low Carb Egg Cups

Prep Time

7 mins

Cook Time

15 mins

Total Time

22 mins

 

Breakfast Egg Muffin Cups - 9 Ways - are the perfect easy make-ahead breakfast for on the go. Best of all, they are packed with protein and so convenient for busy mornings, weekend or holiday brunch!

Course: Breakfast

Cuisine: American

Keyword: breakfast egg cups, egg muffins, eggs, keto, low carb, make ahead, meal prep

Servings: 12 (a batch of 12 for each flavor)

Calories: 137 kcal

Author: Kelly

Ingredients

BREAKFAST EGG MUFFINS - START WITH THIS BASE FOR ALL FLAVORS FIRST:

• 10 large eggs
• 1 - 1 1/2 teaspoons sea salt, or to taste
• 1/4 - 1/2 teaspoon black pepper, or to taste

Broccoli and Cheddar Cheese:

• 1/2 teaspoon dried thyme
• 1/2 teaspoon garlic powder
• 1 1/2 cups broccoli, steamed and chopped (or frozen and thawed)
• 2/3 cup grated cheddar cheese, plus more for topping

Buffalo Chicken:

• 1/2 teaspoon garlic powder
• 1/3 cup Buffalo Sauce (I used Frank's)
• 1/3 cup chopped green onions
• 1 cup chopped cooked (or rotisserie) chicken

Ham and Cheddar Cheese:

• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried mustard or Dijon Mustard (optional)
• 2/3 cup grated cheddar cheese plus more for topping
• 3/4 cup chopped cooked or deli ham

Kimchi:

• 1/2 teaspoon toasted sesame oil
• 1/3 cup finely chopped kimchi
• 1/4 cup diced red peppers
• 1/3 cup crumbled cooked bacon (optional)

Jalapeño Popper:

• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 3-4 jalapeño peppers de-seeded and chopped, plus round slices for topping (if desired)
• 1/3 cup softened cream cheese
• 1/2 cup grated cheddar cheese
• 1/3 cup cooked crumbled bacon

Bacon, Mushrooms and Spinach

• 1 cup chopped spinach
• 1/2 cup chopped mushrooms (white button or cremini)
• 3 strips cooked and crumbled bacon , use Whole30 compliant bacon as needed

Spinach and Cheese:

• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried basil
• 2 cups chopped spinach
• 1 1/2 cups grated Parmesan cheese, plus more for topping

Sun-Dried Tomato, Parmesan and Spinach:

• 1/3 - 1/2 cup sun dried tomatoes soaked in very warm water until tender and chopped (discard soaking water)
• 3/4 cup chopped spinach
• 1/4 cup loosely packed chopped fresh basil
• 1 cup grated Parmesan cheese plus more for topping

Tomato, Spinach and Parmesan

• 1/2 teaspoon garlic powder
• 3/4 teaspoon Italian seasoning
• 1 cup diced ripe tomatoes
• 1 cup chopped spinach
• 3/4 cup grated Parmesan cheese, plus more for topping

Instructions

START WITH THIS BASE RECIPE FOR ALL BREAKFAST EGG MUFFINS:

1. Preheat oven to 400 F. Line a 12 count muffin pan with silicone liners or coat with non-stick cooking spray. Set aside.

   In a large 4 cup measuring cup or mixing bowl, crack in eggs and whisk together with salt and black pepper.
   

   (SEE BELOW TO ADJUST FOR DIFFERENT FLAVORS OR LEAVE AS IS FOR PLAIN)
   

   Divide evenly into muffin tins filling each about 2/3 full. Bake in preheated oven for 12-15 minutes, or until set.

Broccoli and Cheddar:

1. Whisk in garlic powder and thyme until combined. Stir in broccoli and cheddar. Divide evenly into muffin tins filling each about 2/3 full.

   Sprinkle with more cheddar if desired. Bake in preheated oven for 12-15 minutes, or until set.
   

Buffalo Chicken

1. Whisk in garlic powder and buffalo sauce until combined. Stir in green onions. Divide evenly into muffin cups filling each about 2/3 full.
   

   Use a spoon to evenly distribute chicken into muffin cups (about 2-3 tablespoons each). Bake in preheated oven for 12-16 minutes, or until set. Serve with a drizzle of buffalo sauce if desired.

Ham and Cheddar:

1. Whisk in garlic powder and onion powder until combined. Stir in ham and cheddar cheese. Divide evenly into muffin cups filling each about 2/3 full.

   Top with more ham and cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.
   

Kimchi:

1. Whisk in sesame oil until combined. Stir in kimchi, cheese, and bacon (if using). Divide evenly into muffin cups filling each about 2/3 full.

   Top with more chopped kimchi & bacon if desired. Bake in preheated oven for 12-15 minutes, or until set.
   

Jalapeño Popper:

1. Whisk in garlic powder, onion powder, and cream cheese until combined. Stir in cheddar cheese, chopped jalapeño and bacon. Divide evenly into muffin cups filling each about 2/3 full.

   Place 1 round jalapeño slice on top in each muffin cup, if desired. Bake in preheated oven for 12-17 minutes, or until set.

Mushroom, Green Pepper and Spinach :

1. Whisk in Italian seasoning until combined. Stir in mushrooms, peppers, and spinach (Add sausage if using). Divide evenly into muffin cups filling each about 2/3 full.

   Bake in preheated oven for 12-16 minutes, or until set.

Spinach and Cheese

1. Whisk in garlic powder and basil until combined. Stir in spinach and cheese. Divide evenly into muffin cups filling each about 2/3 full.

   Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.

Sun-Dried Tomato, Parmesan and Spinach

1. Stir in sun-dried tomatoes, spinach, basil, and cheese. Divide evenly into muffin cups filling each about 2/3 full.

   Sprinkle with more cheese if desired. Bake in preheated oven for 12-16 minutes, or until set.

Tomato, Spinach AND Cheese:

1. Whisk in garlic powder and Italian seasonings until combined. Stir in tomatoes, spinach, and cheese. Divide evenly into muffin cups filling each about 2/3 full.

   Sprinkle with more cheese if desired. Bake in preheated oven for 12-16 minutes, or until set.

Nutrition Facts

Breakfast Egg Muffins - 9 Low Carb Egg Cups

Amount Per Serving (1 muffin (base recipe))

Calories 137 Calories from Fat 54

% Daily Value*

Total Fat 6g 9%

Total Carbohydrates 1g 0%

Protein 8.7g 17%

* Percent Daily Values are based on a 2000 calorie diet.

Pin HERE for later and follow me on Pinterest for more easy breakfast ideas