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Keto Egg Muffins are a simple low carb breakfast possibility for busy mornings. Filled with protein and chockfull of taste, they assist gas you thru the day!
Let’s speak about excessive protein breakfast meals, we could? As a result of they’re the ticket to feeling full and satiated all through the morning. And as we age, we truly require extra protein to offset the lack of muscle mass.
Keto Egg Muffins are a wonderful solution to eat extra protein within the mornings. Particularly when life is hectic and we’re speeding about making an attempt to get the entire family prepared for the day.
I really like making an enormous batch of those to maintain within the fridge for the week. I change up the fillings generally, however the primary recipe is similar. Then I can heat up a couple of as wanted for myself or the youngsters. And my husband is loves them too.
My Chocolate Protein Muffins are additionally a scrumptious solution to begin your day!
Why this recipe is so superior
Egg muffins are precisely what they sound like: crushed eggs baked in a muffin tin. They usually embrace different tasty additions like bacon, sausage, cheese, and veggies.
They’re a wonderful solution to get some top quality protein and fat into your eating regimen. And they’re simple to make prematurely for a grab-and-go breakfast.
This recipe for Keto Egg Muffins take 5 primary substances and solely 45 minutes to make. They freeze nicely, reheat nicely, and journey nicely too. It’s one among my favourite keto meal prep recipes!
And a serving of two egg muffins has 16 grams of protein and solely 2.3 grams of carbs. It’s the proper keto breakfast!
Reader critiques
“I made these for my husband’s lunch break. He’s working from home- free entry to the fridge. Two days later I’m doing one other batch! They’re so yummy and completely simple to make. I made a number of egg muffins before- these are the most effective I had to date. Thanks for sharing this recipe” — Simone
“Realized I had nothing for breakfast tomorrow so whipped these up in 5 minutes. Made it with hen sausage, peppers and cheese. Earlier than we head to the seashore for every week will make a number of totally different batches in order that I can share with my grandkids. Thanks a lot in your nice recipes.” — Mary
“Simple and Scrumptious! I made these precisely because the recipe reads. I froze a lot of the batch for straightforward snacks. As soon as I knew how these would do, I made a batch with broccoli and ham; subsequent I’ll attempt bacon.” — Kathy
Components you want
- Sausage: You may have so many choices right here. You should utilize Italian sausage, breakfast sausage, and even hen sausage. Simply ensure that the sausage you select has no added sugars. My husband loves these made with Mexican chorizo.
- Eggs: I like to recommend utilizing entire eggs for this recipe, for taste and wholesome fat. If you happen to do select to do egg white solely, you’ll need not less than 10 of them.
- Heavy whipping cream: Including some whipping cream makes the keto egg muffins fluffier. You should utilize coconut cream should you choose.
- Cheese: Use shredded cheddar, Monterey Jack or Pepper Jack.
- Inexperienced onions: It is a good way so as to add taste with out a number of carbs. However you could possibly do minced garlic as an alternative.
- Salt and pepper
Step-by-step instructions
1. Cook dinner the sausage: In a medium skillet over medium warmth, sauté the sausage till cooked by way of and not pink, 7 to eight minutes. Whereas cooking, break up an clumps with the again of a picket spoon. Put aside to chill.
2. Whisk the eggs: In a big bowl, whisk collectively the eggs and cream till nicely mixed. Stir within the sausage, cheese, inexperienced onions, salt and pepper till nicely mixed.
3. Bake the muffins: Divide the combination between right into a muffin tin with parchment or silicone liners and bake at 375ºF 25 to half-hour, till puffed and golden brown. Take away and let cool not less than 10 minutes earlier than serving.
Skilled ideas
I like to recommend utilizing silicone liners set inside a muffin pan. Egg mixtures have a tendency to stay to metallic fairly badly. This makes it simpler to get the muffins out and protects your pan.
To retailer: Let the muffins cool utterly after cooking. Then merely place in an hermetic container within the fridge. The cooked muffins will final for as much as 4 days.
To reheat: For muffins saved within the fridge, you may merely warmth them for 30 to 60 seconds within the microwave. Frozen muffins must be thawed first, after which rewarmed.
To rewarm them within the oven, preheat to 300ºF and provides them as much as 5 minutes to heat by way of.
Egg Muffin Variations
You may simply modify this primary recipe and make all types of egg muffins. Listed here are a couple of concepts to get your artistic juices flowing:
- Substitute the sausage with Mexican chorizo (one among my husband’s favorites!)
- Denver Omelet Muffins with peppers, ham, and cheese.
- Spinach and Feta
- Tomato Basil – be happy so as to add some mozzarella!
- Broccoli Cheddar
- Bacon And Mushroom
Egg muffins may be veggie packed and meatless, or a meat lover’s paradise. The sky’s the restrict!
Continuously Requested Questions
This keto egg muffin recipe has 1.1g of carbs and 0.1g of fiber per serving. That involves 1g web carbs per muffin.
You may retailer these keto egg muffins in an hermetic container within the fridge for as much as 4 days. Reheat gently within the oven or microwave.
Sure! Let the muffins cool utterly after which place on a cookie sheet within the freezer for 1 to 2 hours. This flash freezing will assist them maintain their form and likewise maintain them from sticking collectively. Then take the frozen muffins and retailer in a sturdy freezer bag or an hermetic container. Frozen egg muffins ought to last as long as 3 months.
Extra excessive protein breakfast concepts
Virtually carb-free, you may serve this simple keto frittata for breakfast, brunch, or dinner! Flavorful and hearty, it takes solely 25 minutes to make from begin to end.
This simple keto protein shake is a scrumptious solution to kick your day into excessive gear. It takes 6 easy substances, has 20 grams of protein, and just one.4g web carbs per serving.
These keto protein bars take simply quarter-hour to make and have 13g of protein per serving. They’re made with coronary heart wholesome macadamia nuts and sugar-free white chocolate for a tasty keto snack. Solely 2g web carbs per bar!
Keto Chorizo Egg Muffins
Keto Egg Muffins are a simple low carb breakfast possibility for busy mornings. Filled with protein and chockfull of taste, they assist gas you thru the day!
Servings: 12 muffins
Energy: 318kcal
Components
- ½ lb bulk sizzling Italian sausage sub any sausage you want
- 8 massive eggs
- ¼ cup heavy whipping cream
- ½ cup shredded Cheddar or Monterey Jack
- 2 medium inexperienced onions, sliced (white and light-weight inexperienced elements solely)
- ¾ teaspoon salt
- ½ teaspoon pepper
Directions
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In a medium skillet over medium warmth, sauté the sausage till cooked by way of and not pink, 7 to eight minutes. Whereas cooking, break up an clumps with the again of a picket spoon. Put aside to chill.
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Preheat the oven to 375ºF and line a muffin tin with parchment or silicone liners.
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In a big bowl, whisk collectively the eggs and cream till nicely mixed. Stir within the chorizo, cheese, inexperienced onions, salt and pepper till nicely mixed.
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Divide the combination between the ready muffin cups and bake 25 to half-hour, till puffed and golden brown. Take away and let cool not less than 10 minutes earlier than serving.
Notes
Storage Data: Retailer the egg muffins in a coated container within the fridge for as much as 4 days. You too can freeze them for a number of months.
Diet Information
Keto Chorizo Egg Muffins
Quantity Per Serving (2 egg muffins)
Energy 318
Energy from Fats 184
% Every day Worth*
Fats 20.4g31%
Carbohydrates 2.2g1%
Fiber 0.2g1%
Protein 16.2g32%
* % Every day Values are primarily based on a 2000 calorie eating regimen.
