Keto Egg Muffins
Fluffy baked egg muffins loaded with bacon, cheddar, and spinach for a grab-and-go breakfast at just 1.2g net carbs each. Ready in 30 minutes, this make-ahead recipe yields a full dozen protein-packed cups that reheat beautifully all week long.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 12. Values are estimates; brands vary.
These keto egg muffins are the ultimate make-ahead breakfast: a single bowl, ten minutes of prep, and a dozen protein-packed cups that keep you full and in ketosis all morning.
Ingredients
- 10 large eggs
- 1/4 cup heavy cream
- 6 slices bacon, cooked and crumbled
- 1 cup shredded sharp cheddar cheese
- 1 cup fresh baby spinach, chopped
- 1/4 cup diced red bell pepper
- 2 green onions, thinly sliced
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder
Instructions
- 1
Preheat the oven to 375°F (190°C). Generously grease a 12-cup muffin tin with butter or olive oil, or line with silicone liners to prevent sticking.
- 2
In a large bowl, whisk together the eggs, heavy cream, salt, black pepper, and garlic powder until fully combined and slightly frothy.
- 3
Stir in the crumbled bacon, shredded cheddar, chopped spinach, diced bell pepper, and green onions until evenly distributed.
- 4
Divide the mixture evenly among the 12 muffin cups, filling each about three-quarters full.
- 5
Bake for 18 to 22 minutes, until the muffins are set in the center and the tops are lightly golden. A toothpick inserted in the middle should come out clean.
- 6
Let cool in the tin for 5 minutes, then run a knife around the edges and lift the muffins out. Serve warm.
Tips & notes
- Store in an airtight container in the fridge for up to 5 days, or freeze for up to 2 months. Reheat in the microwave for 30 to 45 seconds.
- Swap the bacon for cooked breakfast sausage or diced ham, and use any low-carb veggies you like such as mushrooms, zucchini, or asparagus.
- For dairy-free muffins, skip the cheese and replace the heavy cream with full-fat coconut milk.
Log this recipe in one tap
Save keto egg muffins to CarbMeNot and track its 1.2g net carbs against your daily budget automatically.
Frequently asked questions
- How many carbs are in keto egg muffins?
- Each muffin has just 1.2g net carbs, along with 142 calories, 9g protein, and 11g fat. This recipe makes 12 muffins, so a typical two-muffin serving lands at only 2.4g net carbs.
- Can I make egg muffins ahead of time?
- Absolutely, these are perfect for meal prep. Bake a batch on the weekend, refrigerate for up to 5 days, and reheat in the microwave for 30 to 45 seconds for a fast keto breakfast.
- Why are my egg muffins rubbery?
- Rubbery muffins usually come from overbaking. Pull them as soon as the centers are just set, around 18 to 22 minutes, and the heavy cream in this recipe helps keep them tender and fluffy.
