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Keto Egg Muffins - Easy, Protein-Packed Breakfast Bites

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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 full-fat coconut milk for dairy-free)
  • 1 cup shredded cheese (cheddar, mozzarella, or pepper jack)
  • 1 cup cooked meat (bacon, sausage, ham, or chicken), chopped
  • 1 cup low-carb veggies, finely chopped (spinach, bell peppers, mushrooms, broccoli, or onions)
  • 2 tablespoons olive oil or melted butter (for sautéing and greasing)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon smoked paprika (optional, for warmth)
  • Salt and black pepper, to taste
  • Fresh herbs like chives or parsley, chopped (optional)

Method
 

  1. Prep the pan: Preheat your oven to 350°F (175°C). Generously grease a 12-cup muffin tin with oil or use silicone liners to prevent sticking.
  2. Cook the add-ins: If using raw veggies, sauté them in a little oil for 3–5 minutes to soften and release moisture. Cook meats (like bacon or sausage) and drain excess fat. Let everything cool slightly.
  3. Whisk the eggs: In a large bowl, whisk eggs, heavy cream, garlic powder, onion powder, smoked paprika, salt, and pepper until smooth and well combined.
  4. Assemble: Divide the cooked meat and veggies evenly among the muffin cups. Sprinkle in the shredded cheese.
  5. Pour the egg mixture: Carefully pour the egg mixture over the fillings, filling each cup about 3/4 full. Stir each cup with a spoon or toothpick to distribute ingredients.
  6. Bake: Place the pan on the middle rack and bake for 16–20 minutes, until the centers are just set and no longer jiggly. They will puff up and settle as they cool.
  7. Rest and release: Let the muffins cool in the pan for 5 minutes. Run a thin knife around the edges and lift out gently.
  8. Garnish: Top with chopped herbs, extra cheese, or a pinch of red pepper flakes if you like a little heat.