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Keto Egg Muffins

Egg Muffins are a super simple breakfast idea.

You can make them ahead for the week, and store in the refrigerator or freezer. They can be popped into the microwave for 30 seconds to a minute, and BAM! breakfast is served. 

Egg Muffins are also versatile. In this recipe I used spinach and sausage, but you could use bacon, or no meat at all, or add peppers. Anything you like! So, here it is.. don't forget to comment below and share this recipe.


  • 1 cup (generous handful) of fresh spinach1
  • 1/2 cup chopped mushrooms
  • 3 tbsp of diced onions
  • 10 large eggs (10 should yield 12 muffins)
  • 1 tbsp heavy cream
  • 1/2 cup sharp cheese, shredded
  • 1/2 lb breakfast sausage
  •  Salt and pepper to taste, and any other seasonings you like. Garlic powder is nice. 


  1. Preheat the oven to 350 degrees. Spray a muffin tin with non-stick or line with papers.
  2. In a skillet, heat to medium high and cook sausage. Most sausage will create it's own grease, but you can also add some butter. 
  3. As sausage begins to brown add in the onion and mushrooms.
  4. Add the spinach to the mix last and saute it together. It doesn't take long to wilt. Take it off the heat.
  5. In a mixing bowl, crack your eggs into it, and whisk in the cream, shredded cheese, and salt and pepper. Scramble it up good.
  6. Fill the muffin tins 3/4 full of the eggs.
  7. Spoon in the sausage and spinach mixture into the eggs. I do it this way so the eggs don't splash all over and have unequal parts of meat/veg. 
  8. In this step you can add a little extra cheese to the top of each muffin for visual and tasty effect. It will brown up and look nice. 
  9. Pop them in the oven and bake for about 20 mins. They will be set, and browned on top.
  10. Let them sit for about 20 mins before storing them in the fridge/freezer. I put mine in a zip lock bag. Enjoy!

Macros (1 muffin)

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1 comment:

  1. These are perfect for on the go breakfast and freeze so well! Easily personalized by your taste and even my kids love them.