Go Back

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

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 12 servings
Ingredients Method

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

Method
 

  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.