Keto Egg Muffins are a big batch meal prep recipe you can make once and eat during busy mornings all week! These are made using ham and cheese, but the options are endless. Low Carb, Ketogenic, THM:S, Sugar Free, and Grain Free.
Keto Egg Muffins
This is the easiest of low-carb breakfast recipes – a great way to start the day!
There are tons of filling options you can change every time you make them, so you never get tired of egg cups for an easy breakfast.
Some call this easy recipe egg muffins, egg cups, breakfast egg muffins cups, or healthy egg muffin cups, but whatever you decide to call them, be sure to pair them with a protein iced coffee!
Ingredients For Keto Muffin Tin Eggs
Large Eggs OR Egg Whites: as always, pasture raised are the most nutrient-packed, but buy what your grocery budget can handle. If watching fat, use egg whites instead of whole eggs, and sub out shredded cheese for low-fat pre-shredded cheese.
Heavy Cream or Milk: to mix in with the eggs to make them light and fluffy.
Diced Ham: ham diced into small pieces always goes well with eggs. If ham isn't your jam, try diced cooked bacon, or cooked and crumbled sausage. Try to find a keto ham that's free from sugar and other additives. Or, if you have leftover ham, just use that.
Diced Green Peppers: ham, eggs, and peppers just go well together, don't they?
Shredded Cheddar Cheese: any shredded cheese will work. I really want to use pepper jack one day, and I've used sharp white cheddar with an amazing result.
Cream Cheese: we'll add herbs and spices to the cream cheese for tons of flavor and creaminess. This works best when the cream cheese is at room temperature.
Diced Green Peppers: pre-diced and frozen bell peppers work really well in the recipe, as do fresh peppers.
Seasonings:
Salt
Pepper
Garlic Powder
Freeze Dried Onions
Oregano
Dill
Thyme
Supplies For Low Carb Egg Muffins
Muffin Pan
Silicone Liners for Muffin Tin
Whisk
Good Kitchen Knife
Professional Cutting Board
How To Make Keto Breakfast Egg Muffins
Start by preheating your oven to 350, and line a muffin tin with silicone muffins cups. (or use a silicone muffin pan)
If you haven't yet, dice your ham and green peppers.
In small bowl, mix together cream cheese, salt, pepper, garlic powder, freeze dried onions, dill, and oregano.
Place 1/2 Tablespoon of the cream cheese mixture in the bottom of each silicone muffin cup.
On top of the cream cheese mixture, add in 1oz of diced ham and 1 tablespoon of diced green peppers.
In a medium bowl, whisk together the eggs, cream, and salt and pepper to taste. Pour the egg mixture over the prepared and filled cups, until they are 2/3 full.
Top with shredded cheddar cheese, then bake at 350 for 40 minutes.
Other Toppings & Flavor Ideas for Next Time
Green Onions
Bacon
Sausage
Feta Cheese
Sharp White Cheddar
Asparagus
Gouda
Mushrooms
Onions
Sun Dried Tomatoes
Swiss Cheese
Canadian Bacon
Keto Cheese Egg Muffins FAQ's
How Do I Store Keto Easy Egg Muffins?
Store in an airtight container in the refrigerator for up to 5 days. To freeze, place in a freezer bag and store for up to 1 month frozen.
How Many Carbs in Easy Egg Muffins?
This healthy breakfast has g net carb. For full nutritional information, see the nutrition facts below the recipe card. They are the perfect low carb breakfast, and fit perfectly into a keto diet.
How Do I Reheat Keto Egg Cups?
Place in the air fryer at 360 for 6 minutes. Or, microwave for 2 minutes on 50% power for a quick breakfast.
Keto Ham and Cheese Egg Muffins (Low Carb, THM:S)
Keto Egg Muffins are a big batch meal prep recipe you can make once and eat during busy mornings all week! These are made using ham and cheese, but the options are endless. Low Carb, Ketogenic, THM:S, Sugar Free, and Grain Free.
Ingredients
- 12 oz Diced Ham
- 1 1/2 cups Egg Whites or Whole Eggs
- 1 cup Diced Green Peppers
- 1/4 cup Heavy Cream
- 4 oz Cream Cheese
- 1 cup Shredded Cheddar Cheese
- Salt
- Pepper
- Garlic Powder
- Freeze Dried Onions
- Oregano
- Dill
- Thyme
Instructions
- Start by preheating your oven to 350, and line a muffin tin with silicone muffins cups. (or use a silicone muffin pan)
- If you haven't yet, dice your ham and green peppers.
- In small bowl, mix together cream cheese, salt, pepper, garlic powder, freeze dried onions, dill, and oregano.
- Place 1/2 Tablespoon of the cream cheese mixture in the bottom of each silicone muffin cup.
- On top of the cream cheese mixture, add in 1oz of diced ham and 1 tablespoon of diced green peppers.
- In a medium bowl, whisk together the eggs, cream, and salt and pepper to taste. Pour the egg mixture over the prepared and filled cups, until they are 2/3 full.
- Top with shredded cheddar cheese, then bake at 350 for 40 minutes.
Notes
How Do I Store Keto Easy Egg Muffins?
Store in an airtight container in the refrigerator for up to 5 days. To freeze, place in a freezer bag and store for up to 1 month frozen.
How Many Carbs in Easy Egg Muffins?
This healthy breakfast has g net carb. For full nutritional information, see the nutrition facts below the recipe card. They are the perfect low carb breakfast, and fit perfectly into a keto diet.
How Do I Reheat Keto Egg Cups?
Place in the air fryer at 360 for 6 minutes. Or, microwave for 2 minutes on 50% power for a quick breakfast.
Nutrition Information:
Yield: 18 Serving Size: 1Amount Per Serving: Calories: 100Total Fat: 6gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 28mgSodium: 313mgCarbohydrates: 2gFiber: 0gSugar: 1gProtein: 8g
xoxo,
Gretchen
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