Keto Egg Muffins

Four baked egg muffins with vegetables and sausage in a metal muffin tin, viewed from above.

These keto egg muffins are a simple, low-carb breakfast that comes together fast and keeps you full. Fluffy, protein-packed, and easy to customize, they are perfect for make-ahead mornings when time is tight.

Course Breakfast

Cuisine American, International

Keyword bacon, breakfast, breakfast egg, egg cup, egg muffin, keto, keto breakfast, keto egg muffin, low carb, muffin, muffin cup, muffin pan, muffin tin, sausage, spinach

Prep Time 15

Cook Time 22

Servings Pieces

Calories 131kcal

Author Zuzana Paar

Equipment

Ingredients

6 Eggs large
1/4 Cup Milk of your choice
1/2 Cup Red Bell Pepper finely diced
1/2 Cup Cooked Sausage crumbled
1/4 Cup Fresh Spinach chopped
1/3 Cup Shredded Cheddar Cheese
1/4 teaspoon Garlic Powder
1/4 teaspoon Salt
1 Pinch Black Pepper

US Customary - Metric

Instructions

Preheat the oven to 350°Fahrenheit (175°Celsius) and lightly grease a 6-cup muffin pan so the egg muffins release easily after baking.
Crack the eggs into a bowl, add milk, salt, black pepper, and garlic powder, then whisk until smooth with no streaks remaining.
Stir in the diced red bell pepper, cooked sausage, spinach, and shredded cheddar, mixing gently so everything is evenly distributed.
Pour the mixture carefully into the prepared muffin egg cups, filling them 3/4 to the top. Tap the pan lightly on the counter to release any trapped air bubbles. Bake for 18–22 minutes until the centers are set, and a toothpick comes out clean, then let them rest briefly before serving or storing.

Notes

Don’t overfill the cups: Filling the egg cups about ¾ full ensures the muffins bake evenly and don’t spill over. Overfilled muffins can cook unevenly and become watery in the center.
Add cooked ingredients first: Ingredients like bacon, sausage, or vegetables should be pre-cooked before adding to the egg mixture. This prevents extra moisture and ensures every muffin has a consistent texture and flavor.
Let muffins cool before storing: Allowing the muffins to cool slightly keeps them from becoming soggy. Once cooled, store them in an airtight container in the fridge or freeze individually for easy grab-and-go meals.

Nutrition