Keto breakfast egg muffins loaded with cheese, bacon, and spinach for only 2g net carbs each. ♡
These keto breakfast egg muffins are the grab and go meal prep breakfast that keeps you in ketosis all week. Packed with eggs, crispy bacon, sauteed spinach, and sharp cheddar, only 2g net carbs per muffin. For more ideas, see our Keto Cauliflower Mac And Cheese.
Make a batch on Sunday, eat all week long. Reheats in under a minute. Let’s make it together.
Ingredients
Keto Breakfast Egg Muffins
- 10 large eggs
- 1/4 cup heavy cream
- 6 slices bacon, cooked and crumbled
- 2 cups fresh spinach, sauteed and chopped
- 1 cup sharp cheddar, shredded
- 1/4 cup green onions, sliced
- 1 tsp garlic powder
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 tbsp butter, for greasing
How to Make Keto Breakfast Egg Muffins
- **Preheat.** Heat oven to 375F. Grease a 12 cup muffin tin with butter or line with silicone liners.
- **Whisk.** In a large bowl, whisk eggs, heavy cream, garlic powder, salt, and pepper until smooth.
- **Add ins.** Stir in cooked bacon, sauteed spinach, cheddar, and green onions.
- **Fill.** Divide batter among 12 muffin cups, filling each 3/4 full.
- **Bake.** Bake 20 to 22 minutes until set and slightly golden on top.
- **Cool.** Cool 5 minutes in the tin, then transfer to a rack. Store in the fridge.
Why This Recipe Works
Using a mix of whole eggs and heavy cream (not milk) is the keto swap that makes these muffins luxuriously creamy instead of eggy and rubbery. Heavy cream has minimal carbs and adds the fat that keto requires. At 15 grams fat, 11 grams protein, and 2 grams net carbs per muffin, these hit keto macros for a meal prep breakfast.
Pre cooking bacon and spinach before adding to the egg mixture is the step most egg muffin recipes skip. Raw bacon fat renders out during baking and makes the muffins greasy. Wet spinach releases water and dilutes the eggs. Pre cooking solves both problems.
Greasing the muffin tin generously (or using silicone liners) is non negotiable. Eggs stick to pans like nothing else. Use butter or coconut oil to coat every ridge of the tin. Silicone liners work best for easy release and clean edges, which is what you want for presentable keto breakfast meal prep. For more ideas, see our Keto Chicken Alfredo Zucchini Noodles.
Tips
- Pre cook bacon and spinach to avoid greasy or watery muffins.
- Grease the muffin tin generously or use silicone liners.
- Store muffins in the fridge for up to 5 days or freeze for 2 months.
- Reheat in microwave for 30 to 45 seconds per muffin.
- Use heavy cream (not milk) for richer keto macros.
- Fill cups 3/4 full. Muffins puff up during baking.
Variations
- Swap bacon for sausage, ham, or chorizo.
- Add diced bell pepper, mushrooms, or tomato.
- Swap cheddar for feta, goat cheese, or gruyere.
- Add fresh herbs like chives, basil, or dill.
- Make a breakfast pizza version with pepperoni and mozzarella.
- Add a splash of hot sauce to the egg mix for spicy muffins.
Looking for more keto ideas? Try our Keto Taco Salad Bowls or Keto Cloud Bread next.
Common Mistakes to Avoid
- Using raw bacon: Raw bacon releases fat and makes muffins greasy. Pre cook crispy first.
- Using fresh uncooked spinach: Fresh spinach releases water. Always saute first to drive off moisture.
- Skipping the grease: Eggs stick ferociously. Grease tins generously or use silicone liners.
- Overfilling: Fill only 3/4. Muffins puff and overflow if filled to the top.
Keto Breakfast Egg Muffins
Ingredients
Method
- **Preheat.** Heat oven to 375F. Grease a 12 cup muffin tin with butter or line with silicone liners.
- **Whisk.** In a large bowl, whisk eggs, heavy cream, garlic powder, salt, and pepper until smooth.
- **Add ins.** Stir in cooked bacon, sauteed spinach, cheddar, and green onions.
- **Fill.** Divide batter among 12 muffin cups, filling each 3/4 full.
- **Bake.** Bake 20 to 22 minutes until set and slightly golden on top.
- **Cool.** Cool 5 minutes in the tin, then transfer to a rack. Store in the fridge.
Notes
Sources: USDA FoodData Central for nutrition data and Diet Doctor Keto Guide for ketogenic macros reference.
