Make Ahead Keto Breakfast Egg Muffins

Are you looking for a simple way to streamline your morning meals while staying in keto? If so, these 10 keto egg muffin recipes are a great place to start. They are all filling, low-carb, and high in protein to give you the best possible start to your day. You can customize them with veggies or even your favorite cheeses to keep your mornings interesting.

Are egg muffins keto?

Eggs are one of the staple ingredients in most keto meals. Egg muffins that are made with keto flour or just eggs alone are indeed keto-friendly. For example, you can make keto omelette muffins with quinoa which is very low in carbohydrates.

Can you freeze egg muffins?

You can freeze low-carb egg muffins, but they will lose their fluffy consistency when they are defrosted. For the best taste, eat fresh or refrigerated within a few days of baking.

How long will egg muffins last in the fridge?

If you make a big batch of keto breakfast egg muffins, they will stay fresh for about four days in the refrigerator. It is always best to make small batches so they retain the best flavor and hold onto a pleasing texture. While this takes a little more time and effort than making a bigger batch, it means you’ll always have a really yummy keto breakfast for when you’re on the go.

Keto Egg Muffin Recipes

Recipe Nutritional Information (per serve) Time
1. Keto Spinach and Bacon Egg Muffins
  • 1.3g carbs
  • 8.1g protein
  • 9.7g fat
  • 128 calories
Prep time: 5 mins | Cook time: 18 mins
2. Low-carb Egg Muffins
  • 2.1g carbs
  • 11g protein
  • 14g fat
  • 156 calories
Prep time: 15 mins | Cook time: 30 mins
3. Evening Table Breakfast Muffins
  • 2g carbs
  • 13g protein
  • 14g fat
  • 192 calories
Prep time: 8 mins | Cook time: 22 mins
4. Quick Keto Egg Breakfast Muffins
  • 1.1g carbs
  • 8.1g protein
  • 12.4g fat
  • 159 calories
Prep time: 10 mins | Cook time: 35 mins
5. Low-carb Quick Muffin Cups
  • 1.8g carbs
  • 6.7g protein
  • 9.7g fat
  • 124 calories
Prep time: 10 mins | Cook time: 35 mins
6. Bacon & Egg Muffin
  • 2g carbs
  • 12g protein
  • 19g fat
  • 228 calories
Prep time: 10 mins | Cook time: 18 mins
7. Easy Egg Muffin
  • 5.3g carbs
  • 11.7g protein
  • 17.3g fat
  • 227 calories
Prep time: 10-15 mins | Cook time: 12-14 mins
8. Keto Breakfast Muffin
  • 1.1g carbs
  • 8.8g protein
  • 7.5g fat
  • 108 calories
Prep time: 5 mins | Cook time: 25 mins
9. Low-Carb Egg Cup Muffins
  • 1.9g carbs
  • 11.8g protein
  • 12.8g fat
  • 177 calories
Prep time: 10 mins | Cook time: 15 mins
10. Breakfast Egg Muffins 3 Ways
  • 1g carbs
  • 6g protein
  • 5g fat
  • 82 calories
Prep time: 15 mins | Cook time: 20 mins

1. Keto Spinach and Bacon Egg Muffins

Keto Spinach egg muffins
Image credit: Farm Life DIY

If you are looking for a quick breakfast that you can eat on the fly, this spinach and bacon muffin is the perfect fix. With low-carbs and big flavor, you will love to start your day this way.

  • Serving: 1 muffin
  • Net Carbohydrates: 1.3g
  • Fat: 9.7g
  • Protein: 8.1g
  • Calories: 128

Get the full recipe here.

2. Low-carb Egg Muffins

Low carb egg muffins on a plate
Image credit: Laura In The Kitchen

To start your day off right when you have very little time, these egg muffins will come in handy. Make them in advance for a grab-n-go low-carb breakfast.

  • Serving: 1 muffin
  • Net Carbohydrates: 2.1g
  • Fat: 14g
  • Protein: 11g
  • Calories: 156

Get the full recipe here.

3. Evening Table Breakfast Muffins

Evening Table keto egg muffins
Image credit: Evolving Table

For a healthy breakfast the whole family will love, make a batch of these protein packed egg muffins today.

  • Serving: 1 muffin
  • Net Carbohydrates: 2g
  • Fat: 14g
  • Protein: 13g
  • Calories: 192

Get the full recipe here.

4. Quick Keto Egg Breakfast Muffins

Quick keto egg breakfast mufffins
Image credit: All Day I Dream About Food

With just over 1 gram of carbs per serving, these easy to make breakfast muffins are the perfect last minute meal to start your day.

  • Serving: 1 muffin
  • Net Carbohydrates: 1.1g
  • Fat:12.4g
  • Protein: 8.1g
  • Calories: 159

Get the full recipe here.

5. Low-carb Quick Muffin Cups

Low carb quick muffin cups
Image credit: Wholesome Yum

If you don’t have much time but need to feed the whole family, toss together this delicious but low-carb egg muffin recipe before you head out for the day.

  • Serving: 1 muffin
  • Net Carbohydrates: 1.8g
  • Fat: 9.7g
  • Protein:6.7g
  • Calories: 124

Get the full recipe here.

6. Bacon & Egg Muffin

bacon and egg muffin cups
Image credit: Kasey Trenum

Enjoy the salty crunch of bacon paired with fluffy eggs in this easy to make breakfast recipe.

  • Serving: 1 muffin
  • Net Carbohydrates: 2g
  • Fat: 19g
  • Protein: 12g
  • Calories:228

Get the full recipe here.

7. Easy Egg Muffin

Easy egg muffin on a plate
Image credit: The Kitchn

When you only have a few minutes for breakfast make sure they count. This keto friendly muffin is delicious and simple to prepare.

  • Serving: 1 muffin
  • Net Carbohydrates: 5.3g
  • Fat:17.3g
  • Protein: 11.7g
  • Calories: 227

Get the full recipe here.

8. Keto Breakfast Muffin

Keto breakfast muffin
Image credit: A Wicked Whisk

For an easy to make low-carb breakfast on the go, this easy egg muffin will hit the spot. You can top it with cheese or even add in your favorite bacon for an extra bit of flavor.

  • Serving: 1 Egg muffin
  • Net Carbohydrates:1.1
  • Fat: 7.5g
  • Protein: 8.8 g
  • Calories: 108

Get the full recipe here.

9. Low-Carb Egg Cup Muffins

Two stacked low carb egg muffin cups on a plate
Image credit: Eat Well 101

These egg cups only have 1.9 net carbs making them a great breakfast option when you only have a few minutes to spare in the morning.

  • Serving: 1 cup/muffin
  • Net Carbohydrates: 1.9g
  • Fat: 12.8g
  • Protein: 11.8g
  • Calories: 177

Get the full recipe here.

10. Breakfast Egg Muffins 3 Ways

3 way keto egg muffin cups
Image credit: Cafe Delites

Do you have a big family or simply a big appetite? If so, these keto friendly egg muffins in three ways are a great way to fill your belly and stay in keto.

  • Serving: 1 muffin
  • Net Carbohydrates: 1g
  • Fat: 5g
  • Protein: 6g
  • Calories: 82

Get the full recipe here.

Our Thoughts on Keto Egg Muffins Recipes

Morning meal prep has never been easier than making a few keto egg cups or Keto breakfast egg muffins to start your day. You can prepare each of these recipes in less than 25 minutes and they are a great way to maintain your diet when you have little time to spend on elaborate meals.