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Keto Egg Muffins – An Easy, Low-Carb Breakfast Recipe

These Keto Egg Muffins are not only delicious, but a great way to eat a low-carb breakfast when you are on the go!

They are made in muffin tins so that you can add whatever ingredients that you prefer. Not to mention that they store well in both the refrigerator and freezer!

Simply pull one of two of them out of the refrigerator and heat them up in the microwave. Within seconds, you will have a quick, healthy, and low-carb breakfast ready to go!

And if you are looking for a low-carb appetizer, be sure to make these Sausage & Cream Cheese Stuffed Mushrooms. They are absolutely delicious!

keto egg muffins
Keto egg muffins make for a delicious breakfast, and can be frozen for a quick and easy breakfast or snack whenever you need one.


Large eggs
Ground black pepper
Ground sausage, cooked
Diced onions
Diced green peppers
Shredded Cheddar cheese

*Feel free to add or omit any of your favorite breakfast items that you would prefer.

Suggested Ingredient Substitutions:

  • bacon
  • ham
  • chorizo
  • mushrooms
  • chives
  • green onion


The first step in making Keto Egg Muffins is to prepare the muffin pan. Do this by spraying a 6 cup standard muffin tin with non-stick spray or use silicone muffin liners, set aside.

Then preheat the oven to 400°F.

Start preparing the eggs by cracking them in individual ramekins and placing them in a large mixing bowl. You do not want to crack the eggs directly in the mixing bowl in fear of egg shells or a bad egg spoiling the batch.

Once all of the eggs are in the mixing bowl, add salt and pepper and whisk until the eggs are light and fluffy.

Then add the eggs to the prepared muffin tin until each hole is half full. Then evenly divide the ground sausage, diced onions and diced green peppers among each muffin tin along with the whisked eggs.

whisking eggs
Be sure to whisk the eggs so that they are nice and fluffy and the egg whites and yolks have completely broken down.

Now top each Keto egg muffin with the shredded Cheddar cheese, evenly dividing them among the six cups.

Cooking Instructions

Place the muffin pan in the oven and bake for 12-15 minutes or until the eggs are cooked through.

Once you take the pan out of the oven, let the egg muffins sit in the pan for 3 minutes. You will notice that the eggs begin to deflate once exposed to room temperature air.

This is absolutely normal. The heat of the oven makes the muffins expand and when they begin to cool slightly the tops will drop.

After the muffins have had time to set, you will notice them loosening from the sides of the muffin pan. In ordewr to get them out whole, use a knife or sharp object to loosen the egg around the edges of each muffin.

If you used silicone liners, you will be able to skip this step.

Once all of the Keto Egg Muffins have been removed, serve warm.

eggs in muffin tin
Once the Keto Egg Muffins have been cooked, serve warm or let cool and store in the refrigerator or freezer.

Recommended Storing Instructions

These egg bites can be stored in the refrigerator for up to 5 days. However, be sure to let them cool completely before placing them in an air-tight container.

They can also be stored in an air-tight container in the freezer for up to 6 months. However, I recommend flash freezing them individually on a baking sheet before you add them in the same container.

This way you can easily take one or two out to thaw and eat.

Reheating Instructions

The best way to reheat the Keto Egg Muffins is to place them in the microwave with a damp paper towel. Heat on high heat for 30 seconds.

If you want to reheat frozen egg muffins, increase the time to 45 seconds. Then check the temperature of the muffins and continue to heat for an additional 14-30 seconds.

Enjoy! Mary

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low carb egg muffins

Keto Breakfast Egg Muffins

Yield: 6 muffins
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes

Delicious egg muffin bites filled with low-carb ingredients that you can eat right away or save for a fast and easy breakfast any day of the week.


  • 5 large eggs
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/3 cup ground sausage, cooked
  • 1/8 cup diced onions
  • 1/8 cup diced green peppers
  • 1/3 cup shredded Cheddar cheese


  1. Spray a standard muffin tin with non-stick spray or use silicone muffin liners. Set aside. Preheat oven to 400°F.
  2. In a large mixing bowl add the eggs, salt and pepper and whisk until the eggs are light and fluffy.
  3. Fill the muffin tins 1/2 full with the eggs.
  4. Evenly divide the ground sausage, diced onions and diced green peppers between the muffin tins and place inside the egg mixture.
  5. Add the shredded Cheddar cheese on top of each muffin cup.
  6. Bake for 12-15 minutes or until the eggs are cooked through.
  7. Remove from the muffin pan, using a knife around the edges if you didn't use silicone liners. Eat immediately or let cool completely and store in the refrigerator or freezer in an air tight container.


Great to store in the refrigerator for breakfast on the go. Simply reheat for approximately 30 seconds in the microwave.

Nutrition Information
Yield 6 Serving Size 1
Amount Per Serving Calories 126Total Fat 10gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 5gCholesterol 169mgSodium 379mgCarbohydrates 1gFiber 0gSugar 1gProtein 8g

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