Description
Fluffy, savory, and high-protein egg muffins that are perfect for keto meal prep. These muffins are easy to make, store well in the fridge or freezer, and provide a stress-free breakfast option.
Ingredients
Scale
- 10 large eggs
- 4 oz (115g) full-fat cream cheese, softened
- 2 tablespoons heavy cream
- 1 tsp salt
- ½ tsp black pepper
- 1 cup (100g) shredded cheddar cheese
- 1 cup (30g) fresh spinach (or frozen, squeezed dry)
- ½ cup (50g) cooked and crumbled bacon bits
- ½ medium red bell pepper, finely diced
- Optional: ¼ cup diced onion, 1 tsp hot sauce, 1 tbsp chopped herbs
Instructions
- Preheat oven to 350°F (175°C).
- Prep vegetables: Dice peppers, chop spinach (squeeze out excess water if frozen), and crumble bacon. Sauté onions if using.
- In a large bowl, whisk eggs vigorously until frothy. Add softened cream cheese, heavy cream, salt, and pepper. Whisk until combined.
- Stir in shredded cheese, vegetables, bacon, and herbs.
- Lightly spray a 12-cup standard muffin tin with non-stick cooking spray.
- Pour or scoop batter into each cup, filling about ¾ full.
- Bake for 20-25 minutes until tops are golden and a toothpick inserted comes out clean.
- Let cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.
- Store in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.
Notes
Whisk eggs well for fluffiness. Squeeze water out of frozen spinach to prevent soggy muffins. Do not overbake to avoid rubbery texture. Cool completely before storing to prevent condensation.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 110
- Sugar: 0.5
- Sodium: 300
- Fat: 8
- Saturated Fat: 4
- Carbohydrates: 1
- Fiber: 0.5
- Protein: 9
Keywords: keto, breakfast, egg muffins, meal prep, high protein, gluten-free, low carb, healthy breakfast