Baked Egg Muffins: Perfect Keto Breakfast on the Go!

Baked Eggs Muffins are a delicious fat and protein source that can be the perfect on-the-go snack (I keep hard-boiled eggs in my fridge at all times…I make half a dozen of them in the Instant Pot each weekend so I can have them ready during the week) and a nutrient-rich way to start the day. It’s no surprise why eggs are a breakfast staple and on keto, they’re one of the most perfect foods you can consume.

So, we have lots of egg recipes, however these baked egg “muffins” as my children like to call them are tasty, easy to take along on a busy morning or stuff in a lunchbox for a mid-morning snack when you need one.

I can be a minimalist when it comes to cooking and using utensils, bowls, etc…because sometimes I want to keep the clean-up to a minimum. So, I just pull out a muffin pan, line each cup with a silicone liner (easy to clean but no paper waste!), spray them with a bit of cooking spray and add my ingredients. As I do in the video above, you can beat the eggs with heavy cream in a separate bowl and then pour them into your prepared muffin liners before adding your toppings, but sometimes I just break the egg in whole and add my toppings – it’s really a texture preference: if you like more of an omelet or souffle-like egg, use the method of beating the eggs and heavy cream in advance. I just don’t want to always clean an extra bowl, so some mornings, I just put everything directly in the liner (and skip the heavy cream)! 🙂

We also like to “line” the muffin cup with bacon – just wrap a piece of bacon around the edge of the muffin cup and add your other ingredients. The bacon-wrapped trick is also delicious simply with an egg, salt and pepper!

Baked Egg "Muffins"

5 from 1 vote

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Servings 4

Calories 105 kcal

Ingredients

  

1x2x3x

• 5 eggs
• 2 tbsp heavy cream
• cheeses, veggies, sausage, bacon, ham...whatever you and your family love!
• salt and pepper to taste

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Instructions

 

• Preheat oven to 375 degrees
• Prepare a muffin tin by spraying with cooking spray.
• Beat eggs and heavy cream in a large bowl. Season with salt and pepper.
• Spoon about 1/4 cup of egg mixture into muffin cups - you should be able to fill 8. Make sure not to fill them too much...about half way because they will puff up in the oven.
• Top with your ingredients - I've included some of my favorites below.
• Place in oven for 12 minutes. 
• Remove individual egg muffins and enjoy warm or store in airtight container in fridge for 2 -3 days. Reheat in microwave for 10 - 15 seconds.

Nutrition

Calories: 105kcalCarbohydrates: 1gProtein: 7gFat: 8gSaturated Fat: 3gCholesterol: 215mgSodium: 81mgPotassium: 76mgSugar: 1gVitamin A: 407IUCalcium: 36mgIron: 1mg

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Here are my favorite variations for baked eggs – but feel free to get creative! As long as you’re adding some healthy fats and vegetables, you’ll be good to go!

• Bacon and Cheddar Baked Egg Muffin Cups: “line” muffin cup with bacon by wrapping bacon around edges. Carefully break an egg into the middle, sprinkle with salt and pepper to taste, top with 1/2 tablespoon of shredded cheddar cheese.
• Goat Cheese and Jalapeno Baked Egg Muffin Cups:?carefully break an egg into the muffin tin (with or without bacon “lining”). Add 1 tsp chopped jalapenos (remove seeds if you want less heat) and 1 tablespoon crumbled goat cheese.
• Veggie Overload Baked Egg Muffin Cups:?this one, i do recommend beating your eggs in a bowl (one per “muffin”) and add chopped tomatoes, spinach, mushrooms and green bell pepper and mix well. Salt and pepper to taste. Pour mixture into muffin liners (again, your choice if you want to add the bacon lining or not!), top with shredded Monterey Jack cheese.

Once you have your cups ready, pop them in a preheated 375 degree oven for 12 minutes. Once cool, remove from the liner and enjoy!

Got some variations of Baked Egg Muffin Cups to share? Please do in the comments below!