Low-Carb Breakfast Egg Muffins Recipe

Egg Bites Keto Breakfast Muffins Recipe
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The first time I tried the Sous Vide egg muffins: Bacon & Gruyere at Starbucks, I just fell in love with them.

I love the idea of breakfast egg muffins. They are filling, savory, and best of all, it’s low carb. This recipe is actually no net carb!

They are the perfect, fuss-free low-carb breakfast that will serve you just as well as a portable afternoon snack.

Whether as a breakfast or snack, these egg muffins are just the right thing for your keto diet plan.

They are more nutritious, no-carb, and as healthy and nutritious as you make them!

One batch makes 9 mini egg muffins that are a little under 100 calories per cup and zero net carbs.

You can make a double batch or even triple to make over a dozen of egg bites. That’s one-week worth of breakfast!

Not to mention, these muffins store well in an airtight container in the refrigerator or freezer.

Customize all you want for your linking so you can try out different flavors and ingredient combos!

All you need is a solid base to make an egg mixture, which you can make with some type of milk, cheddar, and fresh eggs.

From there, you can add in nutritious mix-ins like fresh spinach, cherry tomatoes, chives, and even green bell peppers.

I love this flexibility since I usually just use different veggies I have on hand or add in veggies that are nutritious for my family.

It’s a fun way to mix things up and enjoy a different flavor.

Cheese can be something as simple (but heavenly) as cheddar cheese or something a bit more zesty as feta. Mozzarella makes a great combo with tomatoes and basil too!

You’ll also like:

Egg Nutrition

One large egg has 72 calories, 4.8g of total fat, 0.4g of total carbs, and 6g of protein. Eggs are the perfect keto foods. 

By itself, it may lack the fat you need to fill your macro ratio, but it provides good protein to start your day. 

Eggs are one nutritious food. 

Think about it. It has all the nutrients you need to turn a cell into a chicken. 

Plus, you’ll be blending in heavy cream and savory cheese to add fat and richness to the muffins.

I also want to share that you can customize this recipe fairly easily. Instead of bell peppers, I have used spinach, and came out perfect.

Bacon

Bacon is another ingredient we used in these keto egg bites, but feel free to use sausage or ground meat for extra keto fat. 

I love bacon because they’re not only delicious but also contains a decent amount of protein, and fat and contains zero grams of net carbs. 

Any protein source with a few grams of net carbs makes a great low-carb option in these keto egg bites. With bacon, you can ensure it’ll be a low-carb breakfast. Another perk you might appreciate is that there is no gluten in bacon. 

Other Ingredients

The other two ingredients are heavy cream and cheddar cheese. They are both very rich in vitamins and nutrients and healthy fat that’ll help satisfy your keto macros.

Healthy fat that helps keep your blood sugar stable between meals.

Optional Healthy Mix-Ins

Some recipes lack flexibility, but this is not one of them. You can pretty much customize all you want to your liking. 

Whether you are looking to up your protein even more or include as many nutrients as you can in one single bite, you can do that with these egg bites. 

Let’s start with veggies:

Vegetable Mix-Ins:

  • Green pepper
  • Asparagus
  • Tomato
  • Green onions
  • Broccoli
  • Cauliflower
  • Zucchini
  • Spinach
  • Onion
  • Kale
  • Mushroom
  • Salsa

Protein Mix-Ins:

  • Sausage
  • Ground pork

Fat Mix-Ins:

  • Butter
  • MCT oil
  • Coconut oil
  • Avocado oil
  • Cheddar cheese / sharp cheddar
  • Cottage cheese
  • mozzarella
  • Gruyere
  • Coconut milk

Here are a couple of ingredients that may not work as well with these egg muffins.

  • Almond milk
  • Yogurt 
  • Cream cheese
Breakfast egg muffins recipe

Low-Carb Breakfast Egg Muffins

Yield: 9
Prep Time: 12 minutes
Cook Time: 10 minutes
Additional Time: 20 minutes
Total Time: 42 minutes

These cheesy bacon breakfast egg muffins are low in carbs and high in protein. They're so good. They’ll keep you full and satisfied.

Ingredients

  • 3 large eggs
  • 1/2 cup cheese
  • 1/2 cup heavy cream
  • 3 slices bacon ( chopped and cooked)
  • 1/4 tsp salt and pepper
  • 1 tbsp coconut oil to cook bacon

Instructions

  1. Chop the bacon into bits. Cook in the coconut oil till crispy.
  2. In a large bowl, crack the 3 eggs and add in the cream, bacon, and cheese.
  3. Season it with salt and pepper. Mix well with a whisker.
  4. Prepare a cooking sheet with 9 mini silicon cups.
  5. Pour the egg mixture into the cups.
  6. Bake in the oven at 375 F for 20 minutes.
  7. Remove from the oven and enjoy warm.

Nutrition Information:
Yield: 9 Serving Size: 1
Amount Per Serving: Calories: 146Total Fat: 13gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 91mgSodium: 234mgCarbohydrates: 1gFiber: 0gSugar: 0gProtein: 7g

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Tina Alexandre

Hi, I'm Tina, a mom, and wife who loves to write about nutrition and dieting. When I'm not writing, I also enjoy baking healthy pastries with my 11-year-old daughter.

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