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keto egg muffins recipe

Keto Egg Muffins Recipe (Low-Carb, High-Protein Meal Prep)

“These Keto Egg Muffins are low-carb, high-protein, and perfect for meal prep. A healthy, easy breakfast packed with eggs, veggies, and flavor!”

Introduction:

These Keto Egg Muffins are the ultimate low-carb breakfast or snack. Packed with protein, healthy fats, and veggies, they’re gluten-free, dairy-optional, and perfect for meal prep. Whether you're following a ketogenic diet or just need a grab-and-go breakfast, these egg muffins are a delicious and nutritious choice.

🥚 Why You’ll Love These Keto Egg Muffins

  • ✅ Low-carb, high-protein, and keto-friendly
  • ✅ Customizable with your favorite mix-ins
  • ✅ Make-ahead and freezer-friendly
  • ✅ Ready in under 30 minutes
  • ✅ Kid-friendly and portable

🛒 Ingredients (Makes 12 Muffins)

Ingredient Amount
10 large eggs Room temperature
½ cup unsweetened almond milk or heavy cream Creaminess & moisture
½ cup shredded cheese (optional) Cheddar, mozzarella, or dairy-free
½ cup cooked bacon, sausage, or ham Protein boost
½ cup diced bell peppers Color & crunch
¼ cup chopped spinach or kale Greens
¼ cup chopped onion or scallions Flavor
½ tsp sea salt Seasoning
¼ tsp black pepper Spice

💡 Optional Add-ins: Mushrooms, cherry tomatoes, jalapeños, olives, or herbs like parsley or basil.

👨‍🍳 How to Make Keto Egg Muffins

Step 1: Preheat Oven

Preheat oven to 375°F (190°C). Grease a 12-cup muffin tin with avocado oil or use silicone liners.

Step 2: Mix the Ingredients

In a large bowl, whisk together eggs, milk or cream, salt, and pepper. Fold in your veggies, cooked meat, and cheese (if using).

Step 3: Fill the Muffin Tin

Divide the mixture evenly between the 12 muffin cups, filling each about ¾ full.

Step 4: Bake

Bake for 18–22 minutes, or until egg muffins are puffed, golden, and set in the center. Cool slightly before removing.

Step 5: Serve or Store

Serve warm, or cool completely and store for later.

🧊 Storage & Reheating

  • Refrigerator: Store in an airtight container for up to 5 days
  • Freezer: Freeze for up to 2 months in a zip bag or container
  • Reheat: Microwave for 30–45 seconds or warm in the oven at 325°F

🥑 Keto-Friendly Serving Suggestions

  • Serve with sliced avocado or guacamole
  • Add a dollop of sugar-free salsa or pesto
  • Pair with a low-carb smoothie or bulletproof coffee
  • Enjoy alongside a green salad for lunch

✅ Final Thoughts

These keto egg muffins are a simple yet satisfying way to fuel your day with clean, low-carb energy. Whether you’re meal-prepping for the week or whipping up a weekend brunch, they’re versatile, freezer-friendly, and endlessly customizable. One bite, and they’ll be part of your regular routine!

Tried this recipe? Share your favorite flavor combos in the comments below!

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