Low Carb Breakfast Egg Muffins – Easy, Protein-Packed Morning Bites

These Low Carb Breakfast Egg Muffins are the kind of recipe that makes mornings less hectic and a lot more satisfying. They’re simple to make, easy to customize, and perfect for meal prep. Whether you’re keeping an eye on carbs or just want a clean, protein-rich breakfast, these little cups deliver.

Bake a batch on Sunday and you’ll have grab-and-go meals ready for the week. Warm them up, add a little hot sauce, and breakfast is done.

Low Carb Breakfast Egg Muffins – Easy, Protein-Packed Morning Bites

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings 12 servings

Ingredients

  

• 10 large eggs
• 1/3 cup heavy cream (or unsweetened almond milk for lighter calories)
• 1 cup shredded cheese (cheddar, mozzarella, or pepper jack)
• 1 cup chopped vegetables (bell peppers, spinach, broccoli, mushrooms, or zucchini)
• 1/2 cup cooked protein (crumbled bacon, sausage, diced ham, or cooked turkey—optional)
• 2 tablespoons chopped green onions (or 2 tablespoons finely diced red onion)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon smoked paprika (optional, but adds great flavor)
• Salt and black pepper to taste
• 1 tablespoon olive oil or butter (for sautéing vegetables)
• Nonstick spray or silicone muffin liners

Instructions

 

• Preheat the oven: Set to 350°F (175°C). Lightly grease a 12-cup muffin tin with nonstick spray or line with silicone cups.
• Prep the veggies: Chop veggies into small, even pieces. If using mushrooms, zucchini, or spinach, lightly sauté in olive oil for 3–4 minutes to remove excess moisture. Let cool slightly.
• Cook the protein: If using bacon or sausage, cook until browned and drain well. You want as little grease as possible.
• Whisk the eggs: In a large bowl, whisk eggs, heavy cream, garlic powder, onion powder, smoked paprika, salt, and pepper until smooth and slightly frothy.
• Add mix-ins: Stir in shredded cheese, green onions, cooled veggies, and cooked protein. Mix just until combined.
• Fill the muffin tin: Divide the mixture evenly among the 12 cups, filling each about 3/4 full. Stir the bowl occasionally so mix-ins don’t settle.
• Bake: Bake 18–22 minutes, until the centers are set and the tops are lightly golden. A toothpick should come out clean.
• Cool and release: Let muffins sit in the pan for 5 minutes, then gently loosen with a butter knife and transfer to a rack. They’ll firm up as they cool.
• Serve: Enjoy warm or at room temperature. Add hot sauce, salsa, avocado, or a dollop of Greek yogurt for extra flavor.

Why This Recipe Works

• High protein, low carb: Eggs, cheese, and veggies give you a filling, balanced start without the carb overload.
• Meal prep friendly: They refrigerate and freeze well, so you can cook once and eat for days.
• Customizable: Swap in your favorite veggies, meats, or cheeses. It’s hard to mess up.
• Quick and easy: Basic ingredients, minimal prep, and a short bake time make this weeknight-simple.
• Kid and office friendly: Handheld, tidy, and tasty—they fit into lunchboxes and busy schedules.

Ingredients

• 10 large eggs
• 1/3 cup heavy cream (or unsweetened almond milk for lighter calories)
• 1 cup shredded cheese (cheddar, mozzarella, or pepper jack)
• 1 cup chopped vegetables (bell peppers, spinach, broccoli, mushrooms, or zucchini)
• 1/2 cup cooked protein (crumbled bacon, sausage, diced ham, or cooked turkey—optional)
• 2 tablespoons chopped green onions (or 2 tablespoons finely diced red onion)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon smoked paprika (optional, but adds great flavor)
• Salt and black pepper to taste
• 1 tablespoon olive oil or butter (for sautéing vegetables)
• Nonstick spray or silicone muffin liners

How to Make It

1. Preheat the oven: Set to 350°F (175°C).

   Lightly grease a 12-cup muffin tin with nonstick spray or line with silicone cups.

2. Prep the veggies: Chop veggies into small, even pieces. If using mushrooms, zucchini, or spinach, lightly sauté in olive oil for 3–4 minutes to remove excess moisture. Let cool slightly.
3. Cook the protein: If using bacon or sausage, cook until browned and drain well.

   You want as little grease as possible.

4. Whisk the eggs: In a large bowl, whisk eggs, heavy cream, garlic powder, onion powder, smoked paprika, salt, and pepper until smooth and slightly frothy.
5. Add mix-ins: Stir in shredded cheese, green onions, cooled veggies, and cooked protein. Mix just until combined.
6. Fill the muffin tin: Divide the mixture evenly among the 12 cups, filling each about 3/4 full. Stir the bowl occasionally so mix-ins don’t settle.
7. Bake: Bake 18–22 minutes, until the centers are set and the tops are lightly golden.

   A toothpick should come out clean.

8. Cool and release: Let muffins sit in the pan for 5 minutes, then gently loosen with a butter knife and transfer to a rack. They’ll firm up as they cool.
9. Serve: Enjoy warm or at room temperature. Add hot sauce, salsa, avocado, or a dollop of Greek yogurt for extra flavor.

Storage Instructions

• Refrigerate: Store in an airtight container for up to 4 days.

  Reheat in the microwave for 20–30 seconds or in a 300°F oven for 5–7 minutes.

• Freeze: Cool completely, then freeze on a baking sheet before transferring to a freezer bag. Label with the date and use within 2 months.
• Reheat from frozen: Microwave 45–60 seconds or bake at 325°F for 10–12 minutes. Cover loosely with foil to prevent drying.
• Meal prep tip: Portion into individual containers with a side of sliced tomatoes, cucumber, or berries for a grab-and-go breakfast box.

Benefits of This Recipe

• Supports low-carb goals: Each muffin is low in carbs but packed with protein and fat to keep you full.
• Great for busy mornings: No stovetop time needed when you’re rushing out the door.
• Budget-friendly: Uses pantry staples and leftover veggies or meats.
• Flexible for different diets: Easy to make keto, dairy-free, or vegetarian with simple swaps.
• Portion control: Individual servings make it easy to manage calories and macros.

Pitfalls to Watch Out For

• Watery muffins: High-moisture veggies (like mushrooms, spinach, zucchini) should be sautéed first and patted dry to avoid soggy muffins.
• Sticking to the pan: Use nonstick spray generously or opt for silicone liners.

  Let muffins rest 5 minutes before removing.

• Overbaking: Dry, rubbery muffins happen fast. Pull them as soon as the centers set and no longer jiggle.
• Uneven distribution: Stir the egg mixture before filling each cup so toppings are evenly spread.
• Too salty: If using bacon, sausage, or salty cheese, reduce added salt in the egg mixture.

Alternatives

• Dairy-free: Replace cream with unsweetened almond or coconut milk, and use a dairy-free cheese or skip the cheese.
• Vegetarian: Omit meat and add extra veggies like broccoli, kale, or tomatoes. A pinch of nutritional yeast adds a cheesy note.
• Spicy: Use pepper jack cheese, add diced jalapeños, and finish with hot sauce or chili flakes.
• Mediterranean: Spinach, sun-dried tomatoes, olives, and feta with a sprinkle of oregano.
• Classic American: Ham, cheddar, bell peppers, and onions—think Denver omelet in muffin form.
• Herby and light: Zucchini, dill, goat cheese, and a squeeze of lemon after baking.

FAQ

How many carbs are in each muffin?

This depends on your mix-ins, but most versions come in around 1–3 grams of net carbs per muffin when using low-carb veggies and full-fat dairy.

Can I make these without dairy?

Yes.

Swap the cream for unsweetened almond or coconut milk and skip the cheese or use a dairy-free alternative. The texture will still be tender if you don’t overbake.

Do I have to cook the vegetables first?

Not always, but it helps. Sautéing moisture-heavy veggies like mushrooms, zucchini, and spinach prevents soggy muffins and concentrates flavor.

How can I keep them from sticking?

Use a well-greased nonstick muffin tin or silicone liners.

Let them rest 5 minutes after baking, then gently loosen the edges with a knife before lifting out.

What’s the best way to reheat?

Microwave on a low setting (about 50–70% power) for 20–30 seconds to keep them from getting rubbery. For a crisp edge, reheat in a 300°F oven for 5–7 minutes.

Can I make them egg white only?

You can. Use about 2 cups of egg whites in place of whole eggs.

Add a bit more cheese or a teaspoon of olive oil to help with texture and flavor.

How long will they keep?

They’ll last up to 4 days in the fridge and up to 2 months in the freezer if stored in an airtight container or freezer bag.

What pan size should I use?

A standard 12-cup muffin tin works best. For mini muffins, reduce the bake time to 10–12 minutes and check for doneness earlier.

Can I make them ahead for guests?

Absolutely. Bake the day before, chill, and reheat in the oven at 300°F for 8–10 minutes.

Serve with a toppings bar—salsa, hot sauce, avocado, and herbs.

How do I prevent the muffins from collapsing?

Don’t overwhisk or overbake. Let them cool in the pan for a few minutes before transferring to a rack. A small dip is normal as steam escapes.

Final Thoughts

Low Carb Breakfast Egg Muffins are the kind of recipe you’ll keep coming back to—easy, flexible, and genuinely satisfying.

The ingredients are simple, the steps are straightforward, and the results are consistently good. Customize the flavors to match your mood or what’s in the fridge, and you’ll never get bored. With a little prep, you’ll have a week’s worth of wholesome breakfasts ready to go.

Keep it simple, keep it tasty, and enjoy a stress-free morning routine.