Master your meal prep with these incredibly Easy Low-Carb Egg Muffins! Perfect for grab-and-go breakfasts, snacks, or light lunches, these protein-packed muffins are naturally keto-friendly, gluten-free, and grain-free. Choose from 9 delicious flavor combinations or stick to the simple base – they are versatile, convenient, and always satisfying.
Prep Time: 7-10 minutes
Cook Time: 12-17 minutes
Total Time: Approx. 20-27 minutes
Yields: 12 muffins
Serving Size: 1 muffin
Ingredients:
Base Ingredients:
10 large Eggs
1 – 1.5 teaspoons Sea Salt, or to taste
1/4 – 1/2 teaspoon Black Pepper, or to taste
Non-stick cooking spray or 12 Silicone Muffin Liners
Flavor Variation Add-Ins (Choose ONE set below):
- Broccoli and Cheddar:
1/2 teaspoon Dried Thyme
1/2 teaspoon Garlic Powder
1.5 cups Broccoli Florets, steamed & chopped fine (or frozen, thawed & moisture squeezed out)
2/3 cup (approx. 2.7oz / 75g) Shredded Cheddar Cheese, plus extra for topping (optional)
- Buffalo Chicken:
1/2 teaspoon Garlic Powder
1/3 cup Buffalo Sauce (use sugar-free version, e.g., Frank’s RedHot Original)
1/3 cup Chopped Green Onions
1 cup Chopped Cooked Chicken (rotisserie chicken works well)
- Ham and Cheddar:
1/2 teaspoon Garlic Powder
1/2 teaspoon Onion Powder
1/2 teaspoon Dried Mustard or Dijon Mustard (optional, check label for sugar)
2/3 cup (approx. 2.7oz / 75g) Shredded Cheddar Cheese, plus extra for topping (optional)
3/4 cup (approx. 4oz / 113g) Chopped Cooked Ham (ensure low/no added sugar)
- Kimchi & Bacon:
1/2 teaspoon Toasted Sesame Oil
1/3 cup Finely Chopped Kimchi (check label for added sugar)
1/4 cup Diced Red Bell Peppers
1/3 cup Crumbled Cooked Bacon (optional, use sugar-free if needed)
- Jalapeño Popper:
1/2 teaspoon Garlic Powder
1/2 teaspoon Onion Powder
3-4 medium Jalapeño Peppers, seeds removed, finely chopped (reserve some thin slices for topping, optional)
1/3 cup (approx. 3oz / 85g) Cream Cheese, softened
1/2 cup (approx. 2oz / 57g) Shredded Cheddar Cheese
1/3 cup Crumbled Cooked Bacon (use sugar-free if needed)
- Bacon, Mushroom & Spinach:
1 cup Chopped Fresh Spinach
1/2 cup Chopped Mushrooms (white button or cremini)
3 strips Cooked Bacon, crumbled (use sugar-free if needed)
- Spinach and Parmesan:
1/2 teaspoon Garlic Powder
1/2 teaspoon Dried Basil
2 cups Chopped Fresh Spinach
1.5 cups (approx. 5oz / 140g) Grated Parmesan Cheese, plus extra for topping (optional)
- Sun-Dried Tomato, Parmesan & Spinach:
1/3 – 1/2 cup Sun-Dried Tomatoes (preferably not oil-packed; rehydrate if dry, chop finely)
3/4 cup Chopped Fresh Spinach
1/4 cup Loosely Packed Chopped Fresh Basil
1 cup (approx. 3.3oz / 95g) Grated Parmesan Cheese, plus extra for topping (optional)
- Tomato and Spinach:
1/2 teaspoon Garlic Powder
3/4 teaspoon Italian Seasoning
1 cup Diced Ripe Tomatoes (preferably seeded to reduce moisture)
1 cup Chopped Fresh Spinach
Optional Cheese: 3/4 cup Grated Parmesan (use if not strictly dairy-free/Paleo)
Instructions:
Base Preparation:
- Preheat & Prep Muffin Tin: Preheat oven to 400°F (200°C). Thoroughly grease a 12-cup standard muffin tin or line it with silicone muffin liners (paper liners may stick). Set aside.
- Whisk Base Eggs: Crack the 10 large eggs into a large mixing bowl or a large measuring cup with a spout. Add the salt and pepper. Whisk energetically until the eggs are uniformly yellow and slightly frothy.
Incorporate Flavor Variations & Bake:
(Select ONE flavor profile and follow its specific mixing steps)
- For Broccoli and Cheddar: Whisk the garlic powder and thyme into the base egg mixture. Gently fold in the chopped broccoli and 2/3 cup cheddar cheese.
- For Buffalo Chicken: Whisk the garlic powder and sugar-free buffalo sauce into the base egg mixture. Stir in the chopped green onions. Set aside.
- For Ham and Cheddar: Whisk the garlic powder, onion powder, and optional mustard into the base egg mixture. Stir in the chopped ham and 2/3 cup cheddar cheese.
- For Kimchi & Bacon: Whisk the toasted sesame oil into the base egg mixture. Stir in the chopped kimchi, diced red peppers, and optional crumbled bacon.
- For Jalapeño Popper: In the egg mixture bowl, whisk in the garlic powder, onion powder, and softened cream cheese until mostly smooth (small lumps are okay). Then, stir in the cheddar cheese, finely chopped jalapeños, and crumbled bacon.
- For Bacon, Mushroom & Spinach: Simply stir the chopped spinach, chopped mushrooms, and crumbled bacon into the base egg mixture.
- For Spinach and Parmesan: Whisk the garlic powder and dried basil into the base egg mixture. Stir in the chopped spinach and 1.5 cups Parmesan cheese until combined.
- For Sun-Dried Tomato, Parmesan & Spinach: Stir the chopped sun-dried tomatoes, chopped spinach, fresh basil, and 1 cup Parmesan cheese into the base egg mixture.
- For Tomato and Spinach: Whisk the garlic powder and Italian seasoning into the base egg mixture. Stir in the diced tomatoes and chopped spinach. If using the optional Parmesan, stir it in now as well.
Fill Muffin Cups:
3. Carefully and evenly divide your chosen egg mixture among the 12 prepared muffin cups. Fill each cup about 2/3 to 3/4 full.
* Special step for Buffalo Chicken: Divide the egg/sauce/onion mixture first. Then, evenly distribute the cooked chicken pieces among the cups using a spoon before baking.
Optional Toppings & Baking:
4. If your chosen variation includes optional toppings (like extra cheese, jalapeño slices), sprinkle or place them on top of the muffins now.
5. Place the muffin tin into the center of the preheated oven. Bake for 12 to 17 minutes. The exact time will depend on your oven and the chosen variation. The muffins are done when they are puffed up, the center is set (a knife or toothpick inserted should come out clean), and the edges may be lightly golden. Avoid overbaking.
6. Cool Slightly: Let the egg muffins cool in the muffin tin for about 5 minutes. Then, carefully run a thin knife or spatula around the edges if needed and remove them to a wire rack to cool further. Enjoy warm or cool completely for storage.
Storage & Reheating:
- Fridge: Store cooled muffins in an airtight container in the refrigerator for up to 4 days.
- Reheat: Microwave: 30-40 seconds per muffin. Oven/Toaster Oven: 8-10 mins at 350°F (175°C). Air Fryer: 3-5 mins at 375°F (190°C).
- Freezer: Wrap cooled muffins individually (e.g., in plastic wrap) then place in a freezer bag. Freeze for up to 3 months. Thaw overnight in the fridge before reheating.
Estimated Nutrition Information (Per Muffin):
(Values are estimates. Verify labels on processed items like ham, bacon, sauces for accurate carb counts.)
- Base Recipe (Plain Egg): Approx. 60 kcal | 4.2g Fat | 0.4g Total Carbs | 0g Fiber | 0.4g Net Carbs | 5g Protein
- Broccoli & Cheddar: Approx. 89 kcal | 6.3g Fat | 1.3g Total Carbs | 0.4g Fiber | 0.9g Net Carbs | 6.9g Protein
- Buffalo Chicken: Approx. 80 kcal | 4.6g Fat | 0.6g Total Carbs | 0.1g Fiber | 0.5g Net Carbs | 8.5g Protein
- Ham & Cheddar: Approx. 95 kcal | 6.7g Fat | 0.8g Total Carbs | 0g Fiber | 0.8g Net Carbs | 8g Protein
- Kimchi & Bacon: Approx. 76 kcal | 5.2g Fat | 0.9g Total Carbs | 0.2g Fiber | 0.7g Net Carbs | 5.9g Protein
- Jalapeño Popper: Approx. 117 kcal | 9.0g Fat | 1.3g Total Carbs | 0.2g Fiber | 1.1g Net Carbs | 7.6g Protein
- Bacon, Mushroom & Spinach: Approx. 75 kcal | 5.2g Fat | 0.6g Total Carbs | 0.1g Fiber | 0.5g Net Carbs | 5.9g Protein
- Spinach & Parmesan: Approx. 115 kcal | 7.9g Fat | 1.1g Total Carbs | 0.1g Fiber | 1.0g Net Carbs | 9.8g Protein
- Sun-Dried Tomato, Parmesan & Spinach: Approx. 106 kcal | 7.1g Fat | 2.0g Total Carbs | 0.3g Fiber | 1.7g Net Carbs | 8.2g Protein
- Tomato & Spinach (No added cheese): Approx. 63 kcal | 4.2g Fat | 1.1g Total Carbs | 0.2g Fiber | 0.9g Net Carbs | 5.1g Protein
Disclaimer: Nutrition facts are estimates calculated using standard databases. For strict accuracy, calculate based on your specific ingredients and brands.
