Looking for a quick keto breakfast that helps with weight loss and busy mornings? These easy egg keto breakfast muffins are the ultimate low carb meal prep solution. Packed with protein and perfect for grab-and-go mornings, they’re one of the best keto breakfast ideas for keeping your goals on track – without skipping flavor.
Psst:I lost 150 pounds without counting a single macro. I teach the entire system inside Rebel Keto Digital — my 8-workshop program.
Just the Facts, Ma’am: 10 keto breakfast egg muffins with turkey bacon, spinach, bell pepper and cheddar, in 30 minutes. 1.5g net carbs each. Bake at 375°F for 18–20 minutes. Keeps 5 days in the fridge or 3 months in the freezer. Perfect for grab-and-go keto breakfasts all week.
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When I decided to commit to a healthy lifestyle to lose weight, I knew my breakfast routine had to change. Coffee and drive-thru was not the keto breakfast of champions.
I knew enough about myself that setting up too much of an AM routine would be setting myself up for failure. I’m not a morning person and probably wouldn’t change at thirty-something.
Why You’ll Love These Keto Egg Muffins
My solution for a busy morning? Well, it eventually grew into a full-on meal prep situation, but it started with playing with variations of recipes for my Mamaw’s carb-loaded muffins, which she used to make for her Sunday school class.
Fun Fact: Mamaw was also known as Sybil and Syble, a fact verified after she passed. We found two social security cards with different numbers. No, my grandmother was not a cray-cray criminal mastermind. She was just moody and sometimes spelled her name differently. If you knew my grandfather, this would make total sense.
Anyway, both Sybils were were cooking machines. Of course, she cooked old-school Mississippi style, with lots of buttah, sugah, and bread.
Don’t get me wrong. Southern food is delicious, but people are dropping like flies from cardiovascular disease, high blood pressure, and diabetes.
The good news is that with a few adjustments, healthy, low-carb food can taste just as amazing.
I only had to make a few changes for this Super Easy Egg Keto Breakfast Muffins recipe.
Craving more protein? Try my Keto Sausage Egg Muffins.
These breakfast muffins are super simple to assemble, especially if you are meal-prepping! The only time-consuming part is cooking the bacon, which you can do ahead of time or, if you don’t think it’s too much of a sin, cook it in the microwave!
If you’re using frozen spinach, make sure you thaw it and let it dry out, or your eggs will be watery, and that’s no good! You can dry it fast by pressing it with a towel or paper towel to speed up that process if you need to!
Tips for Meal Prepping Keto Breakfasts: How To Store Egg Muffins, Make Ahead Options
These muffins can be stored in the fridge for up to 5 days. To reheat individual muffins, microwave them for 15 seconds.
To Freeze: Allow muffins to cool completely, then wrap each with plastic wrap and freeze in ziplock freezer bags for up to 3 months.
FAQ
Why are my egg muffins watery?
Veggies release water as they bake. Squeeze frozen spinach very dry, and pat fresh veggies dry after rinsing. Overbaking can also make the eggs weep, so pull them as soon as the centers are set.
Why do egg muffins stick to the pan?
Eggs stick to everything! Grease each cup generously with butter, or use silicone liners. Letting them cool 5 minutes before removing them also helps.
Can I use regular bacon or sausage?
Yes. Regular bacon, cooked sausage or diced ham all work. The carbs stay about the same.
How long do you cook eggs in a muffin tin?
Bake egg muffins at 375°F for 18–20 minutes, until the centers are set and no longer jiggle. Check at 15 minutes, and don’t overbake, or they’ll turn rubbery and watery. For plain eggs with no fillings, see my guide to how to cook eggs in the oven.
👉 Download my FREE Keto Cookbooks – Breakfast, Dinner, Meal Prep & Bread!
More Must-Have Keto Breakfast Recipes
If you like this easy keto egg muffin recipe, you should also check out these low-carb favorites!
Everything But The Carbs Bagels – Chewy, golden keto bagels topped with everything bagel seasoning. Made with fathead dough, they’re ready in about 30 minutes and perfect with cream cheese or as a breakfast sandwich.
Keto Sausage Balls With Almond Flour – We’re taking sausage, almond flour, cream cheese and egg to another level with 1.4 net carbs.
Easy Keto Cream Cheese Pancakes – An easy keto breakfast recipe that’s low carb, gluten-free and absolutely delicious that you can make ahead and freeze or prep in minutes.
Keto Breakfast Sandwich Recipe with Egg, Avocado & Cheddar – Loaded with flavor, this filling protein-packed breakfast is full of healthy fats with only 4 net carbs.
7 Ways To Make Chaffles – Chaffles (keto waffles) are the easiest 2-ingredient keto breakfast and are super simple to customize.
Easy Keto Breakfast Muffins With Sausage are the perfect low-carb, high-protein breakfast recipe, with under 2 net carbs per muffin.
10-Minute Blueberry Mug Cake—This low-carb, keto blueberry mug cake can be made in less than 10 minutes in the microwave with almond and coconut flour and vanilla—it has 5.7 net carbs.
Keto Bread—Even if you don’t consider yourself a baking expert, you can make this keto bread recipe—even if you don’t have a bread machine or a loaf of tin! If I can bake this gluten-free, low-carb, homemade bread with almond flour, you can, too.
Super Easy Egg Keto Breakfast Muffins
- Total Time: 30
- Yield: 10
- Diet: Gluten Free
Description
Colorful, hearty, satisfying and super easy these keto breakfast muffins are just what you need on busy mornings! Crisp bell peppers, spinach, cheddar cheese, bacon, and fluffy eggs come together in minutes to create the perfect low carb breakfast or snack with 1.5 net carbs.
Ingredients
10 eggs
6 ounces (1/2 package) Turkey Bacon
1 cup spinach (fresh or frozen-use 1/2 cup thawed & drained frozen)
1/3 cup sharp grated cheddar cheese
1 green bell pepper, diced
1/4 cup green onion
1/2 teaspoon salt
1/4 teaspoon pepper
Instructions
- Preheat the oven to 375°F. Grease 10 cups of a 12-cup muffin tin well with butter, or use silicone liners.
- Cook the turkey bacon until crisp. Let it cool, then chop it.
- Dice the bell pepper and slice the green onion. Chop the spinach. If using frozen spinach, thaw it and squeeze it dry with paper towels.
- In a large bowl, whisk the eggs with the salt and pepper. Whisking for 1–2 minutes makes them fluffier.
- Stir in the bacon, spinach, bell pepper, green onion and cheddar.
- Fill each muffin cup about ⅔ full.
- Bake 18–20 minutes, until the centers are set and don’t jiggle.
- Cool 5 minutes, then run a knife around the edges and pop them out.
Notes
Storage: Refrigerate in an airtight container up to 5 days. Reheat 15–20 seconds in the microwave. To freeze, cool completely, wrap individually and freeze up to 3 months.
- Prep Time: 10 Minutes
- Cook Time: 20 Minutes
- Category: Breakfast
- Method: Oven
- Cuisine: American
Nutrition
- Serving Size: 10
Need More Keto Resources?
Get the go-to keto pantry staples, meal plans and recipes on the Free Keto Resources page. Need a shopping list? Click here!
And for more than 500 Low Carb Keto Meal ideas and easy recipes, check out my Keto Recipes Index!
I lost 150 pounds on keto and have maintained that weight loss for twelve years. These recipes played a huge role in my success, and I know they can help you too.
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Ok – sales pitch over. I hope you enjoyed the 411 and the breakfast muffin recipes! I’ve gotta go before my kids tell the neighbors I’m “slacking” on the Mom Job!:))} Have a great day, and thank you for reading.
More Keto Breakfast Meal Prep Ideas
Easy Keto Breakfast Muffins With Sausage! The Perfectly Portable Low Carb Recipe
Keto Blueberry Muffins
Easy Keto Waffle Recipe Without Almond Flour (Freezer Friendly Low Carb Breakfast)
Keto Sausage Balls With Cream Cheese: The Best Low Carb Sausage Balls With Almond Flour
26 Easy Keto Breakfast Recipes Perfect for Meal Prep
Avocado Baked Eggs
7 Super Easy Keto Chaffle Recipes
20 Make-Ahead Keto Breakfast Recipes That Will Save Your Sanity On Busy Mornings
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