Food Healthy Breakfasts Keto and Low-Carb

Keto Egg Muffins

February 10, 2019
Breakfast Meal Prep Keto Egg Muffins | Fat Girl Happy

Yummy and filling breakfast on the go! These Keto Egg Muffins are perfect for breakfast meal prep. Just layer everything in the muffin pan, pop them in the oven and 20 minutes later you are eating a low-carb and flavor-packed breakfast or lunch. Only 5 ingredients!

Ingredients Needed:

  • Eggs
  • Sausage, browned and crumbled
  • Monterrey jack cheese, shredded
  • Salsa, sugar-free
  • Fresh parsley, chives, or oregano, chopped

How to Make Keto Egg Muffins:

  1. Preheat oven to 350 degrees. Spray a muffin pan well with non-stick butter flavored cooking spray or coconut oil.
  2. In each muffin tin, spoon 2 TB of cooked, crumbled sausage into the bottom.
  3. Crack an egg in each muffin tin. Gently break the yolk, and with the handle end of a spoon or fork, gently move the sausage around to allow the egg to seep through to the bottom.
  4. Spoon 1 teaspoon of salsa onto the center of each yolk. Top the egg muffins evenly with shredded cheese and chopped herbs.
  5. Bake at 20 minutes until eggs are set and cooked through. Let cool for 5 minutes. Using a butter knife or small plastic spatula, gently remove the Keto Egg Muffins from the muffin tin and cool on a plate.


Eggs are one of the few foods that should be classified as “superfoods.”

-Kris Gunnars, Healthline.com

Each egg muffin only contains about 1 gram of carbs, 10 grams of fat plus 10 grams of protein. This easy and delicious recipe is perfect for meal prep. Just zip the egg muffins in a plastic bag, and reheat before serving.

Keto Egg Muffins | Fat Girl Happy

Get our yummy Golden Garlic Pork Chop recipe here for a tasty keto dinner idea.

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Breakfast Meal Prep Keto Egg Muffins | Fat Girl Happy
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5 from 1 vote

Keto Egg Muffins

Delicious and low-carb, these egg muffins are perfect for your keto diet. Plus, with only 5 ingredients and 20 minutes to make, these are great for meal prep, too.
Course Breakfast
Cuisine American
Keyword egg muffins
Prep Time 15 minutes
Cook Time 20 minutes
Cooling Time 5 minutes
Total Time 35 minutes
Servings 12 Egg Muffins
Calories 133kcal

Ingredients

  • 12 eggs
  • 1 1/2 cups sausage browned, crumbled
  • 1 cup Monterrey jack cheese shredded
  • 1/2 cup salsa sugar-free variety
  • 2 tablespoons fresh herbs chopped

Instructions

  • Preheat oven to 350 degrees. Spray a muffin pan well with non-stick butter flavored cooking spray or coconut oil.
  • In each muffin tin, spoon 2 TB of cooked, crumbled sausage into the bottom.
  • Crack an egg in each muffin tin. Gently break the yolk, and with the handle end of a spoon or fork, gently move the sausage around to allow the egg to seep through to the bottom.
  • Spoon 1 teaspoon of salsa onto the center of each yolk. Top the egg muffins evenly with shredded cheese and chopped herbs.
  • Bake at 20 minutes until eggs are set and cooked through. Let cool for 5 minutes. Using a butter knife or small plastic spatula, gently remove the Keto Egg Muffins from the muffin tin and cool on a plate.

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