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Easy Keto Egg Muffins for Meal Prep - Simple, Tasty, and Ready All Week

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 12 servings
Ingredients Method

Ingredients
  

  • 10 large eggs
  • 1/3 cup heavy cream (or unsweetened almond milk for lighter muffins)
  • 1 cup shredded cheese (cheddar, mozzarella, or pepper jack)
  • 1 cup cooked add-ins, chopped (choose 2–3): bacon, breakfast sausage, ham, cooked chicken, or turkey
  • 1 cup non-starchy veggies, chopped and lightly sautéed (spinach, bell peppers, mushrooms, onion, zucchini)
  • 2 tablespoons fresh herbs, chopped (optional: chives, parsley)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon smoked paprika (optional for a little depth)
  • 3/4 teaspoon kosher salt (adjust to taste)
  • 1/2 teaspoon black pepper
  • 1–2 tablespoons olive oil or butter (for sautéing veggies)
  • Avocado oil spray or butter for greasing the muffin tin

Method
 

  1. Preheat and prep: Heat your oven to 350°F (175°C). Grease a 12-cup muffin tin well with avocado oil spray or butter. Line with silicone liners if you have them for easier release.
  2. Cook the add-ins: If using bacon or sausage, cook until browned and let cool slightly. Sauté veggies in a little oil over medium heat until they soften and release moisture. This keeps your muffins from turning watery.
  3. Whisk the egg base: In a large bowl, whisk the eggs, heavy cream, salt, pepper, garlic powder, onion powder, and smoked paprika until smooth and slightly frothy.
  4. Add cheese and herbs: Stir in the shredded cheese and chopped herbs, if using.
  5. Fill the cups: Divide the cooked meats and veggies evenly among the muffin cups. Pour the egg mixture over the fillings, filling each cup about 3/4 full. Give the tin a gentle wiggle to settle everything.
  6. Bake: Place the tin on the middle rack and bake for 16–20 minutes. The muffins should be just set in the center with a slight jiggle. They’ll firm up as they cool.
  7. Cool and release: Let the muffins rest in the pan for 5 minutes. Run a thin knife around the edges to release if needed, then transfer to a cooling rack.
  8. Season and serve: Taste and add a pinch of salt or hot sauce on top if you like. Enjoy warm, or cool completely for storage.