Keto Egg Muffins

If you're on a low-carb journey and craving a quick, high-protein breakfast, these keto egg muffins will become your go-to. With only 2g net carbs and endless flavor combos, they’re perfect for busy mornings, school lunches, or post-gym fuel. This recipe is a staple in every keto meal prep arsenal!

Why You'll Love These Keto Egg Muffins

My kids absolutely love these before school. They’re quick to grab, warm, and packed with flavor. I can make a big batch Sunday night and breakfast is ready all week. No stress, no sugar crashes — just clean, delicious energy to start the day. Whether you're a busy parent, meal prep warrior, or just looking for something quick and keto, these egg muffins deliver every time.

• ✅ Just 2g net carbs per muffin
• ✅ Customizable with your favorite add-ins (cheese, bacon, spinach, etc.)
• ✅ Meal-prep approved — freezer and fridge-friendly
• ✅ High-protein, high-fat, zero junk
• ✅ Family-friendly and kid-approved — even picky eaters love them
• ✅ Ready in under 30 minutes, no fancy tools required

Ingredients

• 6 large eggs
• 1/3 cup heavy cream
• 1/2 cup shredded cheddar cheese
• 1/3 cup cooked chopped bacon
• 1/4 cup chopped spinach
• Salt and pepper to taste
• Optional: Diced bell peppers, mushrooms, or onions

How to Make Keto Egg Muffins

1. Preheat oven to 350°F (175°C). Grease a 6-slot muffin tin or use silicone liners.
2. In a mixing bowl, whisk eggs, cream, salt, and pepper.
3. Fold in cheese, bacon, and spinach (or any other add-ins).
4. Pour evenly into muffin slots. Fill each about 3/4 full.
5. Bake for 18–20 minutes or until set in the center. Let cool slightly before removing.

Storage & Meal Prep Tips

• Refrigerate in an airtight container for up to 5 days.
• Freeze for up to 2 months. Reheat in microwave for 30–60 seconds.
• Perfect for batch cooking — double the recipe for the week.
• Pack them in lunchboxes or grab as a post-workout snack.

Nutritionist’s Note + Pro Tips

Eggs are nature’s multivitamin — packed with protein, B vitamins, and healthy fats. Pairing them with high-fat ingredients keeps you satiated and in ketosis. This is one of the most efficient fat-burning breakfast options available.

• Pro Tip: Use silicone muffin liners to avoid sticking.
• Pro Tip: Sneak in some microgreens or collagen powder for added nutrition.
• Science Fact: Cholesterol from eggs doesn’t raise your blood cholesterol — your liver balances it naturally.

What Do You Think?

Have you made these muffins? Let us know how they turned out! Rate this recipe or tag us @SaltedDishes on Instagram with your results.