Keto Egg Muffins (Veggie or Sausage) Recipe

Learn how to make the best homemade keto egg muffins with your choice of fresh vegetables or savory sausage. This easy baking recipe creates perfectly portable, protein-packed breakfast bites that stay fresh all week. Master the technique for light, fluffy egg muffins that won't deflate!

Difficulty:

Beginner

Prep Time:

15 mins

Cook Time:

20 mins

Serves:

12 muffins

Ingredients

<ul class="ingredients-main-list"> <li class="ingredients-single-item">10 large eggs</li> <li class="ingredients-single-item">120ml heavy cream</li> <li class="ingredients-single-item">1/2 tsp salt</li> <li class="ingredients-single-item">1/4 tsp black pepper</li> <li class="ingredients-single-item">1/2 tsp garlic powder</li> <li class="ingredients-single-item">100g grated cheddar cheese (or any keto-friendly cheese)</li> <li class="ingredients-single-item">For veggie version: 60g diced bell peppers</li> <li class="ingredients-single-item">For veggie version: 60g fresh spinach, roughly chopped</li> <li class="ingredients-single-item">For veggie version: 30g diced onions</li> <li class="ingredients-single-item">For sausage version: 225g ground breakfast sausage, cooked and drained</li> <li class="ingredients-single-item">1 tbsp fresh chives, chopped (optional)</li> </ul>

Nutrition Facts (per serving)

🍽️ Serving Size:

🔥 Calories:

🥑 Fat:

🧈 Saturated Fat:

🍞 Carbohydrates:

🍭 Sugar:

🍗 Protein:

🫀 Cholesterol:

🧂 Sodium:

Equipment

<ul class="equipment-main-list"> <li class="equipment-single-item">12-cup muffin tin</li> <li class="equipment-single-item">Silicone muffin liners or paper liners</li> <li class="equipment-single-item">Large mixing bowl</li> <li class="equipment-single-item">Whisk</li> </ul>

Directions

<ol class="no-list-style"> <li class="MethodStepper"> <h4 class="step-title">Step 1</h4> Preheat your oven to 180°C. Line a 12-cup muffin tin with silicone liners or paper liners sprayed with non-stick cooking spray. Silicone liners work best for this recipe as they prevent sticking and make removal easier. </li> <li class="MethodStepper"> <h4 class="step-title">Step 2</h4> If making the sausage version, cook the ground breakfast sausage in a pan over medium heat until browned and cooked through, about 5-7 minutes. Break up any large chunks while cooking. Drain excess fat and set aside to cool slightly. </li> <li class="MethodStepper"> <h4 class="step-title">Step 3</h4> For the veggie version, lightly sauté the diced bell peppers and onions for 3-4 minutes until just softened. Add the chopped spinach and cook for another 30 seconds until wilted. Pre-cooking the vegetables releases excess moisture, which helps prevent soggy muffins. Set aside to cool slightly. </li> <li class="MethodStepper"> <h4 class="step-title">Step 4</h4> In a large bowl, crack all 10 eggs. Add the heavy cream, salt, pepper, and garlic powder. Whisk vigorously until the mixture becomes frothy with small bubbles on top, about 1-2 minutes. This incorporates air into the eggs, which helps create a fluffier texture in your finished muffins. </li> <li class="MethodStepper"> <h4 class="step-title">Step 5</h4> Fold in 75g of the grated cheese (reserving the rest for topping) and your choice of cooled vegetables or sausage. If using chives, add them now. Stir gently to distribute the fillings evenly throughout the egg mixture. </li> <li class="MethodStepper"> <h4 class="step-title">Step 6</h4> Using a measuring cup or ladle, carefully pour the egg mixture into each muffin cup, filling each about 3/4 full. The eggs will rise during baking but will settle after cooling. Sprinkle the remaining cheese on top of each muffin. </li> <li class="MethodStepper"> <h4 class="step-title">Step 7</h4> Bake in the preheated oven for 18-22 minutes until the muffins are puffed up and set in the middle. They should be slightly golden around the edges and a toothpick inserted in the center should come out clean. Be careful not to overbake as this can make the muffins tough. </li> <li class="MethodStepper"> <h4 class="step-title">Step 8</h4> Remove from the oven and let the muffins cool in the tin for about 5 minutes. They will naturally deflate a bit as they cool – this is completely normal and doesn't affect their delicious taste or texture. </li> <li class="MethodStepper"> <h4 class="step-title">Step 9</h4> Carefully remove the muffins from the tin and place them on a cooling rack. Once completely cooled, store in an airtight container in the refrigerator for up to 5 days. To freeze, wrap individually in cling film and place in a freezer bag for up to 2 months. </li> <li class="MethodStepper"> <h4 class="step-title">Step 10</h4> To reheat, microwave for 30-45 seconds from refrigerated, or 1-2 minutes from frozen. Alternatively, warm in a preheated 160°C oven for 8-10 minutes for a crisper exterior. Enjoy warm! </li> </ol>

FAQs

Find answers to your most pressing questions about this delicious recipe right here.

What ingredients are used in Keto Egg Muffins?

Keto Egg Muffins use 10 large eggs, heavy cream, salt, pepper, garlic powder, cheddar cheese, and your choice of either vegetables (bell peppers, spinach, onions) or cooked breakfast sausage, with optional fresh chives for garnish.

How to cook Keto Egg Muffins at home?

Learn how to cook Keto Egg Muffins by whisking eggs with heavy cream and seasonings until frothy, folding in cheese and your choice of fillings, then baking in a lined muffin tin at 180°C for 18-22 minutes until puffed and set. Let cool slightly before removing from the tin for perfectly portable, protein-rich breakfast bites.

Can egg muffins be frozen for meal prep?

Yes, egg muffins freeze beautifully! Once completely cooled, wrap each muffin individually in cling film and place in a freezer bag. They'll keep for up to 2 months. Reheat from frozen in the microwave for 1-2 minutes or in a 160°C oven for about 10 minutes.

Why do my egg muffins deflate after baking?

Some deflation is normal as egg muffins cool. To minimise this, ensure your eggs are well-whisked until frothy, pre-cook vegetables to remove excess moisture, don't overfill the muffin cups (about ¾ full is perfect), and avoid opening the oven door during baking.

What's the best way to prevent egg muffins from sticking to the pan?

Silicone muffin liners are the best option as they release effortlessly without sticking. Alternatively, use paper liners generously sprayed with non-stick cooking spray, or grease the muffin tin thoroughly with butter or oil, paying special attention to the bottom and sides.

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