Breakfast Egg Muffins – 9 Ways / – BEST Easy Low Carb, Keto Cups

Breakfast Egg Muffins – 9 Ways – these Muffin Cups are the perfect easy low carb / keto-friendly make-ahead breakfast for on the go. Best of all, they are packed with protein and so convenient for busy mornings, weekend or holiday brunch!

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Eggs of any kind are a favorite at our house. Hard boiled eggsbaked eggs and these easy Breakfast Egg Muffins.

Today’s post features 9 delicious ways you can switch up the flavors – you’ve got something for everyone:YBH

What I love about these Breakfast Egg Cups is that they sort of remind me of mini personal-size frittatas. These Breakfast Egg muffins are super versatile and perfect to keep on hand in your fridge or freezer throughout the week.

Bake a batch on your Sunday or Monday meal prep day, wrap them up and store them in the freezer. When you’re ready to serve, grab one of those single mini muffins (or two) and give it a quick reheat and you’re set to go!

The best part? Keto breakfast egg cups are full of protein and super easy to customize with a variety of toppings or add-ins you like or have in your fridge.

Got some leftover vegetables, turkey or bacon? Just chop them up and toss them in – kale, zucchini, asparagus – they’re all delicious!

HOW TO MAKE LOW CARB BREAKFAST EGG MUFFINS:

  1. Start off by making your base recipe. It’s super simple and only contains THREE (3) ingredients.
  • 10 large eggs
  • 1 – 1 1/2 teaspoon salt (or to taste)
  • 1/2 teaspoon black pepper (or to taste)
9 Breakfast Egg Muffin Cups are the perfect easy make-ahead breakfast for on the go. Best of all, they are packed with protein and so convenient for busy mornings, weekend or holiday brunch! Broccoli and Cheddar Cheese, Buffalo Chicken, Ham and Cheddar Cheese, Jalapeno Popper, Kimchi, Mushroom, Pepper and Spinach, Sun-Dried Tomato and Spinach, Tomato, Basil and Parmesan

2. Whisk them together in a large 4-cup measuring cup or a mixing bowl. Add any other seasonings you like.

3. Chop up your favorite combo of vegetables and proteins and mix until combined.

4. Divide evenly among muffin cups (about 1/2 – 2/3 cups full) and sprinkle with any additional toppings.

9 Breakfast Egg Muffin Cups are the perfect easy make-ahead breakfast for on the go. Best of all, they are packed with protein and so convenient for busy mornings, weekend or holiday brunch! Broccoli and Cheddar Cheese, Buffalo Chicken, Ham and Cheddar Cheese, Jalapeno Popper, Kimchi, Mushroom, Pepper and Spinach, Sun-Dried Tomato and Spinach, Tomato, Basil and Parmesan
9 Breakfast Egg Muffin Cups are the perfect easy make-ahead breakfast for on the go. Best of all, they are packed with protein and so convenient for busy mornings, weekend or holiday brunch! Broccoli and Cheddar Cheese, Buffalo Chicken, Ham and Cheddar Cheese, Jalapeno Popper, Kimchi, Mushroom, Pepper and Spinach, Sun-Dried Tomato and Spinach, Tomato, Basil and Parmesan

I like lining my muffin tin with these silicone liners since they are guaranteed to pop out easily without sticking.

If you don’t have silicone liners, it’s helpful if you grease the muffin tins with a non-stick cooking spray.

5. Pop the pan in the oven at 400 F and once cooled, you can store the egg cups in resealable bags or glass containers.

Keep them in the fridge (or freezer) and every morning, heat one up in the microwave for 30-40 seconds. Breakfast is ready to go!

I’m sharing NINE (9) recipes on this post but you can totally make them all the same kind! My kids love having fun options for breakfast so I like to switch it up.

With a batch of these fun breakfast egg muffins, now there’s no excuse to skip having a healthy breakfast when you’re on the run each morning.

HELPFUL TIPS WHEN MAKING BREAKFAST EGG MUFFIN CUPS:

  • Grease or line your muffin pan with silicone liners for easy removal
  • Fill each muffin cup about 1/2 – 2/3 full
  • Use your favorite combo of vegetables or protein – be sure to chop them up into bite-sized pieces
  • Since ham and sausage can tend to have a lot of fillers and extras, be sure to use a brand with less nitrates (Whole Foods or Trader Joe’s has a few great ones)
  • Season with your favorite spices and herbs – not a fan of basil? Leave it out and use thyme or for an extra kick, cumin or Cayenne pepper instead.
Broccoli and Cheese Egg Muffins are quick, simple and the perfect grab and go breakfast for busy mornings. Best of all, they are low in carbs, keto friendly and packed with protein.

1. BROCCOLI AND CHEESE BREAKFAST EGG MUFFINS

  • eggs
  • salt
  • black pepper
  • broccoli
  • cheddar cheese
  • garlic powder
  • thyme
Buffalo Chicken Egg Muffins are quick, simple and loaded with the delicious flavors of buffalo chicken. Perfect grab & go breakfast for busy mornings. Low in carbs, keto friendly and packed with protein.

2. BUFFALO CHICKEN BREAKFAST EGG MUFFINS

  • eggs
  • salt
  • pepper
  • garlic powder
  • cooked chicken
  • green onions
  • buffalo sauce
Ham and Cheese Egg Muffins are quick, simple and the perfect grab and go breakfast for busy mornings. Best of all, they are low in carbs, keto friendly and packed with protein.

3. HAM AND CHEESE BREAKFAST EGG MUFFINS

  • eggs
  • salt
  • pepper
  • ham
  • cheddar cheese
  • garlic powder
  • onion powder
  • mustard (optional)

4. KIMCHI BREAKFAST EGG MUFFINS

  • eggs
  • salt
  • pepper
  • toasted sesame oil
  • chopped kimchi
  • diced red bell pepper
  • crumbled cooked bacon (optional)

5. JALAPENO POPPER BREAKFAST MUFFINS

  • eggs
  • salt
  • pepper
  • jalapenos
  • bacon
  • cream cheese
  • cheddar
  • garlic powder
  • onion powder

6. MUSHROOM, PEPPER & SPINACH BREAKFAST EGG MUFFINS

  • eggs
  • salt
  • pepper
  • mushrooms
  • green peppers
  • spinach
  • smoked paprika
  • chili powder (optional)
1 Spinach and Cheese Egg Muffins - top view

7. SPINACH AND PARMESAN CHEESE BREAKFAST EGG MUFFINS

  • eggs
  • salt
  • pepper
  • spinach
  • Parmesan cheese
  • garlic powder
1 Sun-Dried Tomato and Spinach Egg Muffin - top view

8. SUN-DRIED TOMATO AND SPINACH BREAKFAST EGG MUFFINS

  • eggs
  • salt
  • pepper
  • sun-dried tomatoes
  • spinach
  • fresh basil
1 Tomato Spinach and Parmesan Breakfast Egg Muffin - front view

9. TOMATO, SPINACH & PARMESAN CHEESE BREAKFAST EGG MUFFINS

  • eggs
  • salt
  • pepper
  • tomatoes
  • spinach
  • Parmesan cheese
  • Italian seasoning
  • garlic powder
9 Different Flavors of Breakfast Egg Muffins Stacked on top of each other

4.84 from 12 votes

9 Different Flavored Breakfast Egg Muffin Cups stacked on top from the side view

PrintBreakfast Egg Muffins – 9 Low Carb Egg CupsPrep Time7 minsCook Time15 minsTotal Time22 mins 

Breakfast Egg Muffin Cups – 9 Ways – are the perfect easy make-ahead breakfast for on the go. Best of all, they are packed with protein and so convenient for busy mornings, weekend or holiday brunch!Course: BreakfastCuisine: AmericanKeyword: breakfast egg cups, egg muffins, eggs, keto, low carb, make ahead, meal prepServings:  (a batch of 12 for each flavor)Calories: 137 kcalAuthor: KellyIngredientsBREAKFAST EGG MUFFINS – START WITH THIS BASE FOR ALL FLAVORS FIRST:

  • 10 large eggs
  • 1 – 1 1/2 teaspoons sea salt, or to taste
  • 1/4 – 1/2 teaspoon black pepper, or to taste

Broccoli and Cheddar Cheese:

  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon garlic powder
  • 1 1/2 cups broccoli, steamed and chopped (or frozen and thawed)
  • 2/3 cup grated cheddar cheese, plus more for topping

Buffalo Chicken:

  • 1/2 teaspoon garlic powder
  • 1/3 cup Buffalo Sauce (I used Frank’s)
  • 1/3 cup chopped green onions
  • 1 cup chopped cooked (or rotisserie) chicken

Ham and Cheddar Cheese:

  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon dried mustard or Dijon Mustard (optional)
  • 2/3 cup grated cheddar cheese plus more for topping
  • 3/4 cup chopped cooked or deli ham

Kimchi:

  • 1/2 teaspoon toasted sesame oil
  • 1/3 cup finely chopped kimchi
  • 1/4 cup diced red peppers
  • 1/3 cup crumbled cooked bacon (optional)

Jalapeño Popper:

  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 3-4 jalapeño peppers de-seeded and chopped, plus round slices for topping (if desired)
  • 1/3 cup softened cream cheese
  • 1/2 cup grated cheddar cheese
  • 1/3 cup cooked crumbled bacon

Mushroom, Pepper and Spinach

  • 1/2 tsp smoked paprika
  • 1/4 tsp chili powder (optional or to taste)
  • 1 cup chopped mushrooms (white button or cremini)
  • 1/2 cup diced green bell peppers
  • 1 cup chopped spinach
  • 1/4 cup diced cooked sausage (optional)

Spinach and Cheese:

  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried basil
  • 2 cups chopped spinach
  • 1 1/2 cups grated Parmesan cheese, plus more for topping

Sun-Dried Tomato, Parmesan and Spinach:

  • 1/3 – 1/2 cup sun dried tomatoes soaked in very warm water until tender and chopped (discard soaking water)
  • 3/4 cup chopped spinach
  • 1/4 cup loosely packed chopped fresh basil
  • 1 cup grated Parmesan cheese plus more for topping

Tomato, Spinach and Parmesan

  • 1/2 teaspoon garlic powder
  • 3/4 teaspoon Italian seasoning
  • 1 cup diced ripe tomatoes
  • 1 cup chopped spinach
  • 3/4 cup grated Parmesan cheese, plus more for topping

InstructionsSTART WITH THIS BASE RECIPE FOR ALL BREAKFAST EGG MUFFINS:

  1. Preheat oven to 400 F. Line a 12 count muffin pan with silicone liners or coat with non-stick cooking spray. Set aside.In a large 4 cup measuring cup or mixing bowl, crack in eggs and whisk together with salt and black pepper.(SEE BELOW TO ADJUST FOR DIFFERENT FLAVORS OR LEAVE AS IS FOR PLAIN)Divide evenly into muffin tins filling each about 2/3 full. Bake in preheated oven for 12-15 minutes, or until set.

Broccoli and Cheddar:

  1. Whisk in garlic powder and thyme until combined. Stir in broccoli and cheddar. Divide evenly into muffin tins filling each about 2/3 full.Sprinkle with more cheddar if desired. Bake in preheated oven for 12-15 minutes, or until set.

Buffalo Chicken

  1. Whisk in garlic powder and buffalo sauce until combined. Stir in green onions. Divide evenly into muffin cups filling each about 2/3 full.Use a spoon to evenly distribute chicken into muffin cups (about 2-3 tablespoons each). Bake in preheated oven for 12-16 minutes, or until set. Serve with a drizzle of buffalo sauce if desired.

Ham and Cheddar:

  1. Whisk in garlic powder and onion powder until combined. Stir in ham and cheddar cheese. Divide evenly into muffin cups filling each about 2/3 full.Top with more ham and cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.

Kimchi:

  1. Whisk in sesame oil until combined. Stir in kimchi, cheese, and bacon (if using). Divide evenly into muffin cups filling each about 2/3 full.Top with more chopped kimchi & bacon if desired. Bake in preheated oven for 12-15 minutes, or until set.

Jalapeño Popper:

  1. Whisk in garlic powder, onion powder, and cream cheese until combined. Stir in cheddar cheese, chopped jalapeño and bacon. Divide evenly into muffin cups filling each about 2/3 full.Place 1 round jalapeño slice on top in each muffin cup, if desired. Bake in preheated oven for 12-17 minutes, or until set.

Mushroom, Green Pepper and Spinach :

  1. Whisk in Italian seasoning until combined. Stir in mushrooms, peppers, and spinach (Add sausage if using). Divide evenly into muffin cups filling each about 2/3 full.Bake in preheated oven for 12-16 minutes, or until set.

Spinach and Cheese

  1. Whisk in garlic powder and basil until combined. Stir in spinach and cheese. Divide evenly into muffin cups filling each about 2/3 full.Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.

Sun-Dried Tomato, Parmesan and Spinach

  1. Stir in sun-dried tomatoes, spinach, basil, and cheese. Divide evenly into muffin cups filling each about 2/3 full.Sprinkle with more cheese if desired. Bake in preheated oven for 12-16 minutes, or until set.

Tomato, Spinach AND Cheese:

  1. Whisk in garlic powder and Italian seasonings until combined. Stir in tomatoes, spinach, and cheese. Divide evenly into muffin cups filling each about 2/3 full.Sprinkle with more cheese if desired. Bake in preheated oven for 12-16 minutes, or until set.

Nutrition FactsBreakfast Egg Muffins – 9 Low Carb Egg CupsAmount Per Serving (1 muffin (base recipe))Calories 137Calories from Fat 54% Daily Value*Total Fat 6g9%Total Carbohydrates 1g0%Protein 8.7g17%* Percent Daily Values are based on a 2000 calorie diet.

DID YOU TRY THIS RECIPE?

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POSTED MARCH 6, 2018 IN BREAKFASTFEATURED POSTSKETO / LOW CARBMAKE AHEADMEAL PREPRECIPESREFINED SUGAR-FREEAs always, thank you for reading and supporting companies I partner with, which allows me to create more unique content and recipes for you. There are affiliate links in this post of which I receive a small commission. All opinions are always my own. 

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