These low-carb and gluten-free egg muffins are made of eggs, veggies, cheese (and optional meat) for a perfect grab-and-go breakfast! And if you omit the cheese and use approved ingredients, these would be super simple to make for Whole 30 or Paleo eating plans!
Many years ago I came up with the name Egg Muffins
for these little little low-carb mini-quiches baked in muffin cups, and I think they’re perfect for a grab-and-go breakfast. I’ve been making egg muffins since 2005, going through a few versions to get the recipe just right, and for several years this has been the most popular recipe on my blog.
And I’m pretty confident that my blog is the very first site that called these little baked egg muffins by the name “Egg Muffins,” although now the name has spread and you can see them called that all over the web. If this is your first time making something like this, I’ve picked up a few tricks that I think you’ll like.
I don’t think of egg muffins as only for people who are following the South Beach Diet or a low-carb eating plan, although they’re perfect for any type of carb-conscious diet. These little breakfast treats are high in protein, gluten-free, and perfect to feed to kids. This is a great idea for breakfast for anyone who’s busy in the morning and wants something that can be made ahead and eaten on-the-go.
For quite a few years I made Egg Muffins in a Silicone Muffin Pan, and they work fine if that’s what you have.
This type of pan will make a flatter muffin than the individual muffin cups I use now.
Now I greatly prefer individual Silicone Muffin Cups. Whether you use silicone muffin pans or individual silicone cups, spray them with nonstick spray, and put them on a large cookie sheet to catch spills. The two ingredients I think are essential are cheese and green onions; other than that, the varieties are endless. Put cheese, meat, or veggies in the muffin cups first, then pour in beaten eggs.
Let the muffins cool for 15-20 minutes before you store them in the refrigerator. (I used to freeze them, but I find they keep in the fridge for over a week and I like them best when they haven’t been frozen.) For me, two small muffins is the right amount for breakfast. I microwave for about 45 seconds and breakfast is ready! (Don’t cook to long or the eggs can get rubbery.
When I taught school I loved put two at a time into small plastic bags. Put the bags in the refrigerator. Then when you need a quick breakfast, open the bag, pop in the microwave until they’re hot, grab the bag and run out the door with a quick breakfast. I confess, I used to eat them in the car on the way to school.
The options really are endless, but the Green Chile and Cheese Egg Muffins shown here are one of my favorites. Hope you have fun experimenting with the recipe!
Low-Carb Egg Muffins for a Grab-and-Go Breakfast
(Makes 12 muffins, with inspiration from The South Beach Dietbook. I’ve been making Egg Muffins since 2005 and this recipe has been updated several times with better photos.)
You can make these with Silicone Muffin Cups or a Silicone Muffin Pan. I don’t recommend metal muffin pans or paper cupcake liners, because the eggs will stick.
12 – 15 eggs (use 12 eggs for individual silicone cups and 15 for larger silicone muffin pans. You can use less egg yolks and more egg white if you prefer.)
1 tsp. (or more) Spike Seasoning (optional, if you don’t have Spike, use any type of seasoning blend that’s good with eggs.)
fresh-ground black pepper (optional)
1-2 cups grated low fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat; omit the cheese if you want egg muffins that are Whole 30 or Paleo.)
Optional, but highly recommended, 3 green onions diced small.
Optional: chopped veggies such as blanched broccoli, red pepper, sauteed zucchini, sauteed mushrooms, etc. (Using veggies will reduce the fat content)
Optional: diced Canadian bacon, lean ham, or crumbled cooked turkey sausage
Preheat oven to 375 F. Spray a Silicone Muffin Pan or Silicone Muffin Cups with non-stick spray or olive oil.
In the bottom of the muffin cups layer diced meat, if using, sauteed vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients.
Break eggs into large measuring bowl with pour spout, add Spike, and pepper (if using) and beat well. Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork. Bake 25-35 minutes until muffins have risen and are slightly browned and set.
Muffins will keep more than a week in the refrigerator. Microwave on high about 45 seconds to one minute to reheat.
Egg muffins can be store in the fridge for at least a week. Reheat in the microwave for less than a minute to warm them.
South Beach/Low-Carb Suggestions:
These Egg Muffins are a perfect breakfast for any phase of the South Beach Diet or any type of low-carb eating plan. You can find lots more low-carb breakfast ideas in the Low-Carb Recipe-by-Photo Index. Remember, breakfast is the most important meal of the day!
I chose the South Beach Diet to manage my weight partly so I wouldn’t have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count
, which will calculate it for you. Or if you’re a member of Yummly
, you can use the Yum button on my site to save the recipe and see the nutritional information there.