19 Convenient Keto Egg Muffin Recipes
These tasty little keto egg muffin recipes are a quick and easy breakfast –
And they’re also perfect for popping into a lunchbox or munching on as a snack.
Registered Dietitian McKel Hill, RDN says eggs offer a good dose of protein and fat first thing in the morning. “The best thing about combining protein and fat in one food? It’ll keep you fuller for longer—and you get a good amount of both macronutrients from eggs. A hearty breakfast, featuring eggs, will help stabilize your energy levels and keep you feeling full until lunchtime.”
You’ll find familiar-looking Egg Frittata Muffins, Sausage Egg “McMuffins” and Keto Egg Muffins…
As well as more inventive recipes for:
- Beef Machaca Keto Breakfast Muffins (the secret ingredient is beef jerky)
- Power Breakfast Egg MeatMuffins (a delicious way to eat more liver without even noticing!)
- Bacon Lemon Thyme Breakfast Muffins (you can also try swapping the bacon and lemon thyme flavoring for cooked sausage and rosemary)
The best thing about keto egg muffin recipes is that they’re freezer-friendly:
So you can cook up a big batch at the weekend and have muffins to enjoy all week long!
Have a browse through the Keto Egg Muffin Recipes here or download the whole list by clicking on the green button below
Table Of Contents – Keto Egg Muffin Recipes
- Keto Beef Egg Muffins Recipes
- Keto Chicken and Turkey Egg Muffins Recipes
- Keto Sausage Egg Muffins Recipes
- Keto Bacon Egg Muffins Recipes
- Keto Vegetable Egg Muffins Recipes
Keto Beef Egg Muffins Recipes
– The Healthy Foodie
Ingredients: ground beef, beef liver, almond meal, onion, garlic, capers, smoked paprika, Dijon mustard, smoked chipotle powder, Himalayan or sea salt, black pepper, Chinese five spice, onion powder, garlic powder, parsley, eggs, bacon.
Photo Credit: Sonia from The Healthy Foodie
I often say that we eat with our eyes as well as our mouth and these little keto breakfast muffins look incredible! Bacon, egg, and meat all rolled into one power-packed, easy-to-eat breakfast option! These are easy to make and can be a great way to get the family eating liver without them even knowing. These can also be served cold and make a great addition to a lunchbox.
– Sarah Lynn Smile
Ingredients: eggs, cooked veggies, meat, coconut milk, garlic, mixed seasoning.
This is a great recipe for using up leftover meat and veggies that might be taking up room in the refrigerator, as you can use whatever ingredients you have! These muffins make a fabulous breakfast or snack and can be stored in the fridge for up to two weeks, or if you prefer, you can batch cook these and store in the freezer so you always have them to hand.
Ingredients: spinach, coconut oil, onion, ground beef, garlic, salt, black pepper, cayenne pepper, eggs.
This keto egg muffin recipe is so versatile and will make a great addition to your recipe collection! These muffins taste just as good hot or cold, so could be a great way to start the day or to be a snack for a lunchbox at work. Beef and spinach can be swapped out for lamb and mint, pork and five spice – the list is endless and the choice is yours!
Beef jerky can be a fantastic breakfast ingredient to use and it tastes so good in these muffins. The muffins are a simple way to introduce the thought of protein for breakfast, which can be a slight difficulty if you are just starting on a keto diet. They can be served on their own or with some avocado on the side.
Keto Chicken and Turkey Egg Muffins Recipes
– Balanced Bites
Ingredients: chicken thighs or breasts, garlic powder, salt, pepper, hot sauce, coconut oil, eggs, green onions or scallions.
This is another recipe that gives you the chance to use up leftover chicken! Thighs have more flavor but chicken breast works well in these keto muffins too. They are simple to make and can be stored in the refrigerator for a few days, so it is an idea to make enough to have for several breakfasts or snacks.
– Delicious By Dre
Ingredients: egg, ground turkey, salt, pepper.
When you are making egg muffins, it is a good idea to use paper liners as the egg can stick and is very difficult to remove! These ones make a great idea for a keto breakfast as they are light and tasty and very easy to make. As turkey is not a strong flavor it may be a good idea to increase the seasoning to improve the flavor even more.
– Jules’ Fuel
Ingredients: organic meat, eggs, salt, pepper, basil, cayenne pepper.
This must be one of the easiest recipes for a delicious breakfast – no long preparation, just a few ingredients and who doesn’t like ham and egg in the morning!
You can add in whatever other keto ingredients you like and cut down the cooking time if you like the egg a bit runny, although cooking them ’til set means you have a quick breakfast on the go if you are short on time.
– Naked Avocado
Ingredients: coconut oil, eggs, chicken, vegetables (red bell pepper, asparagus, broccoli, tomato, spinach, onion), spices, sea salt, black pepper.
Just looking at these delicious keto egg muffins makes your mouth water! They are stuffed with flavor and color and the ingredients can be whatever you have in the refrigerator. You can also play around with the seasonings – use whatever spices you like or try adding an herb mix to give a different slant on the flavor.
Keto Sausage Egg Muffins Recipes
– The Primalist
Ingredients: onion, raw sausage, basil leaves, green onions, cherry tomatoes, eggs, salt, pepper, ghee or coconut oil.
This is a versatile keto muffin recipe as you can use whatever sausage you prefer and if you are avoiding nightshades you can omit the tomatoes, although they do add depth to the flavor and color of these muffins. You can also experiment with different herbs such as cilantro or parsley.
– Gal On A Mission
Ingredients: eggs, ground breakfast sausage, red/green/yellow pepper, kale, pepper.
These muffins look so mouth-wateringly good and the colors from the peppers give them an extra zing! This recipe makes the perfect start to a busy day and can be enjoyed by the whole family – a great way to encourage kids to eat well in the morning! If you are not keen on kale you can swap it for spinach.
– Nom Nom Paleo
Ingredients: ghee, pork breakfast sausage, eggs, salt, black pepper, water, guacamole (optional).
Here is another quick and easy recipe for breakfast that looks as good as it tastes. Again you can play around with the seasoning, adding hot sauce to spice up the sausage meat. Because these look like a snack from a famous fast food outlet, they can also be attractive to the kids in the family and these would make sure they get off to a good start in the morning.
Keto Bacon Egg Muffins Recipes
Who doesn’t like bacon and eggs for breakfast? Here is the perfect way to serve them in an easy way, making them also great to carry in a lunchbox to work. If you don’t have asparagus you could try scallions instead. Always use muffin cups as the mixture sticks quite badly to a tray, or you could get yourself a silicone muffin tray which helps to stop them sticking so much. As you continue on your keto journey, you may find that a silicone muffin tray will fast get lots of use.
Muffins are a great introduction to eating savory for breakfast if you have been used to sugary cereals or bread before. They have the same sort of consistency as regular muffins but have the flavors of the bacon and thyme. You can have fun experimenting with other recipe combinations too – why not try cooked sausage and rosemary?
– Lauren Lately
Ingredients: eggs, bacon, green bell pepper, green onions, zucchini.
One of the best things about keto egg muffins is that they freeze well so you can batch-bake and keep a supply in the freezer. This makes them great as student food as they are reasonably cheap yet healthy and can be reheated in the microwave for a minute before serving.
– Frisky Lemon
Ingredients: ham, eggs, salt, pepper, paprika.
Sometimes it is quite difficult to get the younger generation to eat a healthy breakfast, but because these are portable and delicious, they go down well with the whole family. Adjust the cooking time if you like your eggs less runny, although messy eggs are fun! As for the seasonings, you could even add a little sprinkle of cayenne to spice this recipe up a bit.
Keto Vegetable Egg Muffins Recipes
Here is another great versatile recipe for a simple and tasty keto breakfast! They can be made as the recipe states, or you can line the muffin cups with prosciutto for an even better flavor. Don’t worry if the family don’t want kale for breakfast – you can swap it for spinach which a lot of people find easier to eat.
This is a basic recipe that can be delicious as it is, or you can use it as a basis and try adding in other ingredients. For example, you could try using asparagus instead of broccoli, or add in some meat of your choice like bacon bits or sausage pieces. These low carb muffins are a great way to use up leftover meat and veg from the fridge!
– Easy Paleo
Ingredients: olive oil, sweet onion, red and green bell pepper, jalapeño pepper, eggs, black pepper, sea salt.
You might find it a bit strange to eat jalapeños at breakfast time, but if you think about it, in the old days they had kedgeree which has a curry flavor, so it’s not that unusual. The peppers give this keto egg muffin recipe a lovely look and add a fresh taste to the muffin. These egg muffins can be stored in the fridge or frozen to use later.
– Primal Palate
Ingredients: salt, coconut oil, broccoli, onion, green bell pepper, black pepper, eggs, adobo seasoning.
Egg muffins make a great breakfast, or can be packed into a lunchbox to take to work or school. They make fantastic dairy-free snacks and can be a great way to get kids to eat more vegetables. Just remember to cut the veggies small so they cook along with the egg mix – this also hides them better from suspicious children!
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