We may earn money from the products/companies mentioned in this post. As an Amazon Associate I earn from qualifying purchases.
These keto egg muffin cups are packed with protein and they are so easy to prepare. Deliciously filling and perfect for meal prep. These egg cups make the perfect low-carb breakfast on the go!
Whether you follow the keto diet, Trim Healthy Mama style of eating, or you just need a quick but filling and delicious breakfast that you can grab and go, these keto breakfast egg muffin cups are the perfect addition to your busy mornings.
We all know that eggs are the perfect low-carb food and so versatile, but sometimes you just don’t have the time to make sunny side eggs or a pan of shakshuka in the morning.
And that’s where these veggie-packed eggs muffins come in. They can be cooked ahead of time and refrigerated for when you are ready to grab and go!
Ingredients for keto egg muffin cups
What I love the most about these low-carb egg muffins (besides the fact that they are so easy and quick to make) is that they are so versatile.
You can basically throw anything you like in the egg mixture.
In this particular recipe, we made a veggie-packed breakfast egg muffin but feel free to change the ingredients according to your preference.
Eggs – with less than one gram of carbs per egg and packed with protein, eggs are the perfect keto food.
Green onions – or you can use white or yellow onion.
Sun-dried tomatoes – you can chop and use fresh tomatoes as well.
Portobello mushrooms – or white button mushrooms that give these muffins a meaty texture while keeping this recipe vegetarian.
Baby spinach – for your daily dose of greens.
Seasoning – now you can play around with the spices, but this recipe keeps it pretty simple by using sea salt, pepper, and some garlic.
Feel free to add smoked paprika, dried oregano, or even fresh herbs like dill or chopped parsley.
How to make the keto egg muffin cups
First of all, you need to chop your tomatoes, onions, and mushrooms. Whisk the eggs in a bowl and add your chopped veggies, your baby spinach (if the spinach is too big, chop that too) and then add your seasonings.
Scoop the egg mixture in a nonstick muffin tin and bake in a preheated oven until golden brown (See full instructions in the printable recipe card below).
Variations of Egg Muffin Recipes
There are so many variations of this recipe either you want meat, more veggies, cheesy and so on, I’m going to share with you some of my favorite variations of this low-carb egg muffin cups recipe.
You just need your base – which is eggs + salt & pepper and then add whichever combinations of ingredients from below:
Caprese – fresh basil, mozzarella, and tomatoes
Keto power – bacon, cheddar cheese, and broccoli
Meaty – ham, green onion, cheddar cheese
Italian – sausage, cheese, spinach, and tomato
Veggie feast – mushrooms, bell peppers, spinach and tomatoes
Tips & tricks for making the best egg muffins
Use a good quality nonstick muffin pan. If you don’t have one just make sure to grease your muffin pan properly with some cooking oil spray.
If this is not an option either, use parchment paper or cupcake liners to prevent your egg muffins from sticking to the pan.
When the muffins are cooking, they puff up in the oven so don’t overflow your muffin tin with too much egg mixture. Fill them 3/4 of the way up to prevent making a huge mess.
Let your muffins cool for at least 10 minutes before removing them from the muffin tin. You can even run a knife or spatula around the inside walls of the muffin holes to help loosen them if needed.
How do you store the egg muffins
Place the egg muffins in an airtight container and keep them in the refrigerator for up to 5 days. You can even make a batch in advance and then reheat them in the microwave and breakfast is ready in no time.
Can you freeze the egg muffins?
Let them cool completely then wrap them individually in a plastic wrap and put them in a freezer-safe ziplock bag. They will last in the freezer for up to 2 months.
To reheat them, unwrap from the plastic wrap and heat them in the microwave until warmed through.
Keto Egg Muffin Cups
- 6 Eggs
- 3 Green Onions chopped
- 3-4 Sun-Dried Tomatoes chopped
- 4 Portobello Mushrooms or 5-6 white button mushrooms, chopped
- 1 Cup Baby Spinach
- 1 Teaspoon Garlic Powder
- Salt & Pepper to taste
- 1/4 Cup Shredded Mozzarella Cheese
- Preheat the oven to 350ºF.
- Lightly spray a 6-cup capacity muffin tin with non stick oil spray. Or you can use a non stick muffin tin.
- In a large mixing bowl, whisk together the eggs with the chopped vegetables, the baby spinach, the garlic powder and season with salt and pepper according to your taste.
- Fill each hole of the muffin tin halfway with the egg muffin mixture..
- Sprinkle some grated cheese on top.
- Bake for 20 minutes, or until the muffins are golden brown and the eggs are cooked through.
- Serve with additional cheese sprinkled on top or store in an airtight container in the refrigerator for up to 4 days and reheat when ready to serve.