Low Carb Egg Muffins

Photo: İdil Ceren Çelikler / Pexels

Breakfast

Low Carb Egg Muffins

Make-ahead egg cups with cheese and veggies — grab-and-go breakfast for busy mornings.

Strict ketoInsulin resistance
Net carbs
~2g
Servings
6
Prep
10 min
Cook
22 min

Why this meal fits low carb

Baked egg muffins are portable protein for busy mornings and post-fast refeeds. Vegetables stay low-carb if you avoid potatoes and sweet peppers in large amounts; spinach, mushrooms, and cheddar stay friendly for most keto days.

Swaps

Dairy-free: skip cheese and add extra olive oil. Spice with chili flakes for variety.

Meal prep

Bake a dozen on Sunday; refrigerate 4 days or freeze. Microwave 45–60 seconds.

Ingredients

  • 8 large eggs
  • 1/2 cup shredded cheddar
  • 1/2 cup diced bell pepper
  • 1/2 cup spinach, chopped
  • Salt, pepper, and paprika
  • Cooking spray or butter for muffin tin

Instructions

  1. Preheat oven to 350°F (175°C). Grease a 12-cup muffin tin.
  2. Whisk eggs with salt, pepper, and paprika.
  3. Divide peppers, spinach, and cheese among cups.
  4. Pour egg mixture over fillings. Bake 20–22 minutes until set.
  5. Cool 5 minutes before removing. Store in fridge up to 4 days.

Tips

One muffin ≈ one serving. Reheat in microwave 30–45 seconds.

Check the numbers

This recipe is about ~2g net carbs per serving and ~12g protein. Verify packaged ingredients and set your daily budget:

Next steps

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Net carb and protein values are working estimates intended for the listed quantities and stated servings; they are not laboratory analyses or medical advice. Brands and substitutions can change the result. Verify packaged foods with our net carb calculator. https://metaboliclowcarb.com