Low-Carb Egg Muffins for a Grab-and-Go Breakfast

These egg muffins are made of eggs, veggies, cheese (and optional meat) for a perfect grab-and-go breakfast! These tasty egg muffins are low-carb, Keto, gluten-free, and South Beach Diet friendly and can easily be Whole 30 or Paleo; use the Recipes-by-Diet-Type Index to find more recipes like this one.

Low-Carb Egg Muffins for a Grab-and-Go Breakfast found on KalynsKitchen.com

Many years ago I came up with the name Egg Muffins for these little little low-carb mini-quiches baked in muffin cups, and I think they’re perfect for a grab-and-go breakfast. I’ve been making egg muffins since 2005, going through a few versions to get the recipe just right, and for several years this has been the most popular recipe on my blog.

And I’m pretty confident that my blog is the very first site that called these little baked egg muffins by the name “Egg Muffins,” although now the name has spread and you can see them called that all over the web. If this is your first time making something like this, I’ve picked up a few tricks that I think you’ll like.

Low-Carb Egg Muffins for a Grab-and-Go Breakfast found on KalynsKitchen.com
I don’t think of egg muffins as only for people who are following the South Beach Diet or a low-carb eating plan, although they’re perfect for any type of carb-conscious diet. These little breakfast treats are high in protein, gluten-free, and perfect to feed to kids. This is a great idea for breakfast for anyone who’s busy in the morning and wants something that can be made ahead and eaten on-the-go.

Low-Carb Egg Muffins for a Grab-and-Go Breakfast found on KalynsKitchen.com
For quite a few years I made Egg Muffins in a Silicone Muffin Pan, and they work fine if that’s what you have. 

Low-Carb Egg Muffins for a Grab-and-Go Breakfast found on KalynsKitchen.com

This type of pan will make a flatter muffin than the individual muffin cups I use now.

Low-Carb Egg Muffins for a Grab-and-Go Breakfast found on KalynsKitchen.com
Now I greatly prefer individual Silicone Muffin Cups.  Whether you use silicone muffin pans or individual silicone cups, spray them with nonstick spray, and put them on a large cookie sheet to catch spills.  The two ingredients I think are essential are cheese and green onions; other than that, the varieties are endless. Put cheese, meat, or veggies in the muffin cups first, then pour in beaten eggs. 

Low-Carb Egg Muffins for a Grab-and-Go Breakfast found on KalynsKitchen.com
Let the muffins cool for 15-20 minutes before you store them in the refrigerator.  (I used to freeze them, but I find they keep in the fridge for over a week and I like them best when they haven’t been frozen.)  For me, two small muffins is the right amount for breakfast.  I microwave for about 45 seconds and breakfast is ready!  (Don’t cook to long or the eggs can get rubbery.

Low-Carb Egg Muffins for a Grab-and-Go Breakfast found on KalynsKitchen.comWhen I taught school I loved put two at a time into small plastic bags. Put the bags in the refrigerator. Then when you need a quick breakfast, open the bag, pop in the microwave until they’re hot, grab the bag and run out the door with a quick breakfast.  I confess, I used to eat them in the car on the way to school.

Low-Carb Egg Muffins for a Grab-and-Go Breakfast found on KalynsKitchen.com

The options really are endless, but the Green Chile and Cheese Egg Muffins shown here are one of my favorites. Hope you have fun experimenting with the recipe!

Low-Carb Egg Muffins for a Grab-and-Go Breakfast

(Makes 12 muffins, recipe created by Kalyn with inspiration from The South Beach Diet book.  I’ve been making Egg Muffins since 2005 and this recipe has been updated several times with better photos.)

Equipment:

You can make these with Silicone Muffin Cups or a Silicone Muffin Pan.  I don’t recommend metal muffin pans or paper cupcake liners, because the eggs will stick.

Ingredients:
12 – 15 eggs (use 12 eggs for individual silicone cups and 15 for larger silicone muffin pans.  You can use less egg yolks and more egg white if you prefer.)
1 tsp. (or more) Spike Seasoning (optional, if you don’t have Spike, use any type of seasoning blend that’s good with eggs.)
fresh-ground black pepper (optional)
1-2 cups grated low fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat; omit the cheese if you want egg muffins that are Whole 30 or Paleo.)
Optional, but highly recommended, 3 green onions diced small.
Optional: chopped veggies such as blanched broccoli, red pepper, sauteed zucchini, sauteed mushrooms, etc. (Using veggies will reduce the fat content)
Optional: diced Canadian bacon, lean ham, or crumbled cooked turkey sausage

Instructions:

Preheat oven to 375 F.  Spray a Silicone Muffin Pan or Silicone Muffin Cups with non-stick spray or olive oil.

In the bottom of the muffin cups layer diced meat, if using, sauteed vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients.

Break eggs into large measuring bowl with pour spout, add Spike, and pepper (if using) and beat well. Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork. Bake 25-35 minutes until muffins have risen and are slightly browned and set.

Muffins will keep more than a week in the refrigerator.  Microwave on high about 45 seconds to one minute to reheat.

Egg muffins can be store in the fridge for at least a week. Reheat in the microwave for less than a minute to warm them.   

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Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:

These Egg Muffins are a perfect breakfast for any phase of the South Beach Diet or any type of low-carb eating plan, and if you use the right ingredients these can easily be Paleo or Whole 30.

Find More Recipes Like This One:

Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?

If you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

More Low-Carb Breakfasts from Kalyn:
Egg Muffins with Ham, Cheese, and Green Bell Pepper 

Green Chile and Cheese Egg Muffins

Breakfast Casserole with Mushrooms, Green Bell Peppers, and Feta

Sausage, Mushrooms, and Feta with Eggs

Southwestern Egg Casserole

Eggs with Red Pepper, Basil, and Cheese

Scrambled Eggs with Mushrooms and Feta

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273 comments on “Low-Carb Egg Muffins for a Grab-and-Go Breakfast”

  1. So glad people are still enjoying these! I've been making them for many, many years now.

  2. Great recipe! An I like how you removed the milk. Eggs are lighter and fluffier without liquid added. Made mine with black beans, Gouda, green onions and Sazon (by Goya). Very, very good!!

  3. These are a BIG hit here. I made them in a flower shaped silicone pan and they were almost too cute to eat… then my 5 year inhaled three of them! Thanks for the idea! I'm trying them in the freezer… we'll see!

  4. OMG!!! Found you on Pinterest. I made these today and they are wonderful!! Except mine was huge! LOL. I guess I beat the eggs to much. Still taste great. I am diabetic and these fit the bill for breakfast. Thank you.Diana

  5. I don't beat the eggs too much, and the muffin cups I use are fairly small, but really you can make them anywhere from 3-4 bite size to larger, just adjust the cooking time.

  6. The moment I read through this recipe, I got started on it right away. I just popped them out of the oven and they look amazing. I haven't tried them but I'm sure they'll be great. I may try them with a little egg white mixture to cut the cholesterol. Anyone tried that? Thanks for the recipe!

  7. Daisy, it's a misnomer that eating eggs increases our cholesterol levels. We actually manufacture most of the cholesterol in our bodies in our liver. When we eat cholesterol, our bodies simply manufacture less of it. My cholesterol levels actually decreased by eating more eggs and less starches and sugars. When I reverse that, then my cholesterol levels increase. (I give blood every two months and they do a cholesterol test each time so I have a well documented history showing how food affects my cholesterol levels.)

  8. Has anyone tried reheating these in a toaster oven? I no longer have a microwave and have no plans on replacing it.

  9. I definitely think you could reheat them in a toaster oven. I might undercook slightly when you bake them, and maybe wrap in foil when you're heating them. Would love to hear how that works for you.

  10. Two Yums Up!!! giggle, it beats two thumbs up for certain xo

  11. Would these come out okay if I made them in ramekins or small oven safe mugs?

  12. Yes, I think that would work fine, but I would still spray them with olive oil or non-stick spray.

  13. Shared this link on my blog today! Made them yesterday, big hit with the kids! Thanks!

  14. I saw the link to this blog on Pinterest and decided to try them for my daugher (also a school teacher). I love that these are easy and good for her. It's great to be able to do something for her now that she's back in school and our time together is limited,

  15. Becky, what a nice mom you are. I'm not teaching any more, but when I did I sure ate these in the car on the way to work a lot of mornings!

  16. Wow, the muffins really do look beautiful

  17. My husband and I just gone done making these for Sunday breakfast. They are yummy!

    I'm glad to have an easy breakfast for during the week to alternate with steel cut oats.

    This time we only used the cheese and green onions with the eggs.
    Next week, we plan on adding turkey sausage.

    Thanks for a great recipe!

  18. whenpigsfly, I believe strongly in letting readers make their own choices about food and other cooking related things, so if you are concerned about the safety of silicone muffin cups, by all means do not use them.

  19. Thanks for the inspiration! I used your recipe as a base for my own version, and it turned out wonderful! My husband and baby loved them, too πŸ™‚ I posted it over on my blog with a link to your post. Thanks!

  20. (I hope this isn't a double comment — I typed one comment, it asked me to sign in, and then after I signed in, it sent me back to the blank comment box!)

    Awesome!

    I was inspired by your recipe to try a vegan version.

    I preheated the oven to 400 degrees Fahrenheit. Then I drained two packages of extra-firm silken tofu, crumbled them into the food processor, and pureed until smooth. I added a teaspoon or so of turmeric for color, just pureed it in, and a dash of salt and pepper. I then caramelized a large chopped onion in vegetable oil. Once the onion was mostly done, I crumbled vegetarian sausage substitute into the pan and browned it with the onion. I folded the onion-sausage mixture into the pureed tofu. I greased a metal 12-cup muffin pan with Pam and spooned the tofu mixture into the cups, filling them to the top but not mounding over. I didn't use liners or anything. Then I baked for about 30 minutes, until the muffins were nicely browned.

    I'm eating one this morning and they turned out great!

    I'm not even vegan — just wanted to try something different. Pureed tofu works great when cooked like scrambled eggs, so I figured it might work in this recipe, and it does!

    Bonus — I had no trouble with the tofu mixture sticking to the muffin pan πŸ™‚ The muffins slid right out with no residue left behind.

    Thank you so much for the inspiration!

  21. Carrie, thanks for sharing that great idea. I think I will try it myself, and if I end up posting the recipe I will credit you!

  22. what's the nutritional content of one muffin ? πŸ™‚ sounds delish! xx

  23. Sarah-Jane, I chose South Beach to manage my weight partly so I wouldn't have to count calories, points, carbs, or fat grams, so if you want nutritional information you will have to calculate it yourself. There's a link in the recipe for an online site I recommend for doing that.

  24. YES!! They're gotten free! Cannot wait to try these

  25. I love your blog, I follow it on Pinterest also . I found out that I have a relative that s related to you, Nicole Bibler is my sister in law! You have great recipes and I can't wait to try more recipes.

  26. Thanks Susan, and that is so fun that you're Nicole's sister-in-law! So are you Ben's sister or are you also married to a Bibler? I think Nicole and Ben are such a great couple, and I love their girls too! Maybe we will meet in person some day.

  27. Susan, just saw the question about freezing. I like them best when they're just refrigerated, and since they keep 7-8 days in the fridge, I rarely freeze them any more.

  28. Found your recipe on Pinterest and made it today – can't wait to try tomorrow! I'm on Weight Watchers, so do you have any idea of the nutritional value so I can input for points and figure out the rest of my day's food?

    Thanks!!

  29. Lisa, there is a link in the recipe for a site where you can enter the data to calculate it.

  30. Mine looked so beautiful when they came out of the oven but deflated. They taste good though & looking forward to bringing them to work!

  31. LindsayLou, they almost always sink down as they cool, no worries!

  32. Made these today. Good stuff. I used 6 whole large eggs and 12 large egg whites, seasonings, green onions and 4 pieces of bacon (minced). The nutritional content (per "muffin"/made 12 reg muffin tin sized muffins) is as so: 67 cal, 3.75g fat, .25g carb, 8g protein. With the being said, two muffins will be a great breakfast. Thanks for posting this recipe!

  33. I made these tonight and they look great, but only used 10 large eggs. Wonder if I did something wrong? Too much filling maybe?

  34. Momnmissouri, the amount of eggs will vary depending on the other ingredients and the muffin tin size, no worries!

  35. These are brilliant! I have hope for getting my mornings started in the healthiest way with these on hand. They are cooling now, smell delicious, and look even better. Thank you!

  36. These look good, but I was wondering if instead of layering the ingredients, they could all be mixed well together then poured/scooped into the muffin tin. It seems like it would be easier this way. Is there any reason why this wouldn't work? Thanks!

  37. Dana, I'm not sure you will get the ingredients as evenly distributed that way (I'm thinking you'll end up with a lot more of the filling ingredients in some muffins and hardly any in others.) But try it and see if you'd like.

  38. Hi Kalyn,
    I've just tried your egg muffin recipe because I think its super easy and looks so yummy. Thanx for the delicious recipe!
    But I was confused that my muffin sort of shrinking after I took it out of the oven πŸ™‚ Can you please help figure out why?
    So I beat the eggs with some seasoning (I don't know if our store here in Indonesia has Spike or not, but I just wanna make those muffin right then), put bits of sausages, green onion, and cheese, then pour the egg.
    I set my oven for 15 minutes, coz its the max timer available. I don't really remember when, but I saw the muffin started to go up and up and up. I called my hubby and we cheered it up (silly eh :p). When it finally done, we took it out….and we saw… it was going down and down and down πŸ™ What did I do wrong?
    But we do love the taste though πŸ˜€
    Please help, did I miss any step? Are muffins really going up in the oven then flat down once they cool down outside of the oven?
    Thanx a bunch β™₯

  39. The muffins do rise a little in the oven and sink down slightly when you take them out. I would advise not beating the eggs too much; that will keep them from rising quite so high. You muffin cups might be slightly bigger too, and adding a couple more eggs might work better for the size you have. No worries though; they will still taste good.

  40. I am about to make these for a Passover Seder. Here's hoping! πŸ™‚ Making them with a little turkey bacon, sharp cheddar, red pepper, and a spinach and herb dip mix from Tastefully Simple.

  41. They turned out great! Big hit! Even the kids liked them!!! Thank you!

  42. I misread the recipe and bought shredded cheese instead of grated cheese…do you think that would work as well?

    I'm so excited to try this!

  43. SassyGirl, no problem. I think that's just two different names for the same thing, but it will definitely work!

  44. Hi Kalyn, I'm trying phase 1 of SBD today. I started out by making these muffins and they came out terrific! I used 1 thin slice of feta cheese per cup, 1 slice of deli ham folded to fit the cup, 1 green onion and 3 whole mushrooms, both chopped up and spread throughout the cups. I only needed 8 eggs to fill my 12 cups.

    They came out a little small, so I ate 3 and bagged them in 3s. Still works for me! Thanks for sharing!

  45. I think that sounds like a delicious version!

  46. Kalyn – Today I posted a pressure cooker version of your egg muffins on Pressure Cooking Today. Such a great idea. Thanks!

  47. Barbara, going to check it out now!

  48. How many calories did one Egg Muffin account for?

  49. Pam, every version would be different, depending on what kinds of meat, cheese, and veggies you used. I don't count calories, but if you need that information there's a link under FAQ for Calorie Count, which is a site where you can enter the recipe and it calculates it for you.

  50. These were even better than I expected– and surprisingly filling too! I highly recommend having Frank's Buffalo sauce nearby while eating! Thanks for the recipe πŸ™‚

  51. I've been making these for a while as well. I like to use a spoonful of light sour cream in with the eggs, I like how fluffy it makes them. I also like to add thawed frozen spinach to them, adds fiber and helps keep you full longer πŸ™‚

  52. I love the idea of adding a little sour cream; thanks for sharing that!

  53. Use LOTS of filling (veggies and meat) and just enough egg to hold it together or it will puff up like a soufflΓ© and be hollow in the centre. Also USE SILICONE CUPS ONLY, I tried paper liners with cooking spray and it was just a mess. They still tasted great so I will try them again with these fixes.

  54. Irene, paper liners will definitely not work for this. I like them best with a lot of filling too, but if yours are puffing up really a lot you might also try not beating the eggs so much. Enjoy!

  55. I have made these many times and over time I have added and subtracted new ingredients. I tried putting half a raw pilsbury refrigerated biscuit on the bottom add egg and other stuff on top then bake. My son loves them. Its how we make them all the time now.They have become a quick on the go food choice. Very yummy….not gluten free or carb free but tasty!

  56. Hi, I make these a put a spoonful of almond meal in the bottom after spraying the muffin cups. It makes a psuedo crust. Try it… Yummy!

  57. Terri, I love that idea, will definitely try it.

  58. I have made these two different ways. The first was "Mexican" style with green peppers, onions, cumin and cilantro. Probably would have been better with a sharp cheese but I didn't have any on hand.

    The SECOND time I made them was with sauteed white onions, garlic powder, and shredded parm. SO GOOD.

    Thanks for sharing! Also I must have small silicone pans because I only used 13 eggs (and took out 5 egg yolks) and I still threw away about 1/3cup. I also used a lot of onions. I would suggest to your readers though to try fewer eggs first so they don't waste any. Though you can always use extra uncooked egg for a scramble.

  59. Glad you enjoyed it! And you're right that the silicone muffin cups do come in different sizes.

  60. I enjoy making these but how do you keep the excess moisture out of the bags? I've done everything I can think to do. I've wrapped the eggs in paper towels, which just soaks the paper towel. And because of all the moisture, the muffins do not last more than 2 or 3 days before becoming a soggy mess.

    I've let them cool on the cooling rack for at about 30 minutes to make sure they were cool all the way through, and still I get the excess moisture built up in the container I store them in.

    Please help!

  61. Amanda, not sure why I haven't had that problem. I let them cool on the counter and then store in a plastic container with a snap-right lid or in the individual plastic bags. I open the bag when I microwave then. Sorry but I am stumped about this. I live in Utah where there is barely any humidity, so that might be a factor.

  62. I love the sound of these muffins. A friend who makes me put me onto Kalyn's website. πŸ™‚

    Has anyone thought of, or tried to do these muffins with fruit, ie banana slices with some ricotta,vanilla and stevia, and the egg, of course?

    I'd love to know
    Anthea

  63. Anthea, I haven't ever tried a sweeter version like you're describing, but I am intrigued. Let us know if you try it!

  64. This looks amazing! Can’t wait to try it. Pinning it now!

  65. I make the phase one stuffed peppers that don't have rice. I always have way too much filling left so I make egg muffins with the leftovers for dinner the next day.

  66. This recipe is an older one, but definitely a keeper. I make a batch about once a week and I use part whole eggs and part egg whites (my preference). With more egg whites they "fall" and don't keep their shape very well, so in tonight's batch I added 1 T of almond flour to see if that would do the trick to stabilize them …. and Voila it was a success. I love, love, love these.

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