Keto Egg Muffins: Carb Content And Recipe Ideas

Keto egg muffins are a delicious, easy, savoury, low-carb breakfast option that can be made with a variety of fillings and is great for meal prep. The recipe typically includes eggs, heavy cream, cheese, and various fillings such as bacon, sausage, ham, vegetables, and seasonings. They are baked in muffin tins or silicone muffin cups and can be stored in the refrigerator or freezer for quick and convenient breakfasts. The number of carbs in keto egg muffins can vary depending on the specific ingredients used, but they are generally considered to be low-carb, with some recipes having around 1-2 grams of net carbs per muffin.

How to make keto egg muffins

Keto egg muffins are a delicious, savoury, low-carb breakfast option. They are convenient, easy to make, and perfect for on-the-go meals. Here is a step-by-step guide on how to make keto egg muffins:

Ingredients:

• Eggs
• Heavy whipping cream or half-and-half
• Cheese (cheddar, Monterey Jack, Pepper Jack, Parmesan, Feta, Mozzarella, etc.)
• Bacon, sausage, salami, or other meat of your choice
• Vegetables (bell peppers, spinach, green onions, etc.)
• Salt and pepper to taste
• Olive oil or cooking spray
• Optional: pesto, taco seasoning, chili flakes, onion powder, garlic powder, etc.

Instructions:

• Preheat your oven to 350°F to 375°F (175°C to 190°C).
• Line a muffin tin with paper or silicone baking cups, or grease a silicone muffin tin with butter or cooking spray.
• If using vegetables, sauté them in a little bit of olive oil over medium heat until softened. Remove from heat and set aside.
• Cook your choice of meat (bacon, sausage, or salami) until cooked through. Chop or crumble the meat into small pieces.
• In a large bowl, whisk together the eggs, cream, salt, and pepper until well combined.
• Stir in the cheese, vegetables (if using), and meat until everything is well combined.
• Pour the egg mixture evenly into each muffin cup, filling each about halfway to three-quarters full.
• Bake for 15 to 20 minutes, or until the muffins are puffed, golden brown, and set.
• Remove from the oven and let the muffins cool for at least 10 minutes before serving.
• Enjoy your keto egg muffins!

Storage:

You can store the keto egg muffins in an airtight container in the refrigerator for up to 3 to 5 days. To reheat, simply pop them in the microwave for 30 to 60 seconds. You can also freeze the muffins for up to 3 months.

How to store keto egg muffins

To store keto egg muffins, let them cool down completely after cooking. Then, place them in an airtight container and store them in the refrigerator for up to 4 days. You can also freeze them for several months.

To reheat the muffins, you can simply heat them for 30 to 60 seconds in the microwave if they are stored in the fridge. If they are frozen, thaw them first and then rewarm them. To rewarm them in the oven, preheat to 300ºF and give them up to 5 minutes to warm through.

How to reheat keto egg muffins

To reheat keto egg muffins, you can use a microwave or an oven.

Reheating in the Microwave:

If the muffins are stored in the fridge, heat them in the microwave for 30 to 60 seconds. If frozen, thaw the muffins first, and then rewarm them.

Reheating in the Oven:

Preheat the oven to 300ºF and give the muffins up to 5 minutes to warm through.

Keto egg muffin variations

The basic recipe for keto egg muffins is simple: beat eggs and add tasty additions like bacon, sausage, cheese, and veggies. But there are endless variations on this theme! Here are some ideas to get your creative juices flowing:

Meat Lovers

For meat lovers, try adding cooked and crumbled sausage, diced ham, or chopped bacon to the egg mixture. You can also experiment with different types of sausage, such as Italian sausage, breakfast sausage, or chicken sausage. Just make sure to choose a sausage without added sugars. Mexican chorizo is a favourite!

Vegetarian

If you're looking for a vegetarian option, you can pack your keto egg muffins with veggies like broccoli, mushrooms, bell peppers, spinach, zucchini, asparagus, tomatoes, and olives. Just be sure to cook the veggies first to avoid a soggy muffin. You can also add some feta or goat cheese for extra flavour.

Mediterranean

Go Mediterranean with chopped olives, sun-dried tomatoes, and feta crumbs. You can also add some Italian seasoning to boost the flavour.

Spicy

Add some spice to your keto egg muffins with taco seasoning, chili flakes, onion powder, garlic powder, or a pinch of cayenne pepper. You can also try using Mexican chorizo or Pepper Jack cheese for an extra kick.

Seafood

Seafood lovers can add pre-cooked baby shrimp or smoked salmon to their keto egg muffins. Just be sure to avoid adding too much liquid to the mixture, as it can make the muffins soggy.

Denver Omelette

Bring the flavours of a Denver omelette to your keto egg muffins by adding peppers, ham, and cheese. You can also experiment with different types of cheese, such as Cheddar, Monterey Jack, or Pepper Jack.

Tomato Basil

Try a classic combination of tomato and basil, with some mozzarella added for extra flavour. You can also add other Italian herbs like oregano or parsley.

No matter which variations you choose, keto egg muffins are a delicious and easy way to get your protein and fats. They're perfect for meal prep and can be made ahead of time for busy mornings. So get creative and enjoy!

How many carbs are in keto egg muffins?

Keto egg muffins are a delicious, easy, savoury, low-carb breakfast option. They are convenient, easy to make, and perfect for on-the-go adults and kids. They are packed with protein and loaded with nutritious veggies like spinach and bell peppers. They are also a great option for those on a low-carb diet.

The number of carbs in keto egg muffins varies depending on the recipe and the ingredients used. Here is a breakdown of the carb count for some popular keto egg muffin recipes:

• The recipe from "All Day I Dream About Food" has 2.3 grams of carbs and 16 grams of protein per serving (2 egg muffins).
• The recipe from "Diet Doctor" has 2 grams of net carbs and 13 grams of protein per serving (2 egg muffins).
• The recipe from "Here To Cook" has around 2 grams of net carbs per muffin.
• The recipe from "Sugar-Free Mom" has 0.9 grams of net carbs and 12 grams of protein per muffin.
• The recipe from "Kalyn's Kitchen" has approximately 4 grams of carbohydrates per serving (2 egg muffins).

Frequently asked questions