Healthy Keto Egg Muffins (Perfect for Meal Prep)
These protein-packed keto egg muffins are a game-changer for busy mornings. They’re customizable, freezer-friendly, and taste amazing!
KEY INFO
- Prep Time: 10 minutes
- Cook Time: 20-25 minutes
- Total Time: 35 minutes
- Servings: 12 muffins
- Difficulty: Easy
- Dietary: Keto, Gluten-Free, High-Protein
EQUIPMENT NEEDED
- 12-cup muffin tin
- Large mixing bowl
- Whisk
- Measuring cups and spoons
- Silicone muffin liners (highly recommended)
INGREDIENTS
- 8 large eggs
- 1 cup cottage cheese (240g)
- ¼ cup heavy cream (60ml) [or coconut milk for dairy-free]
- 1 cup shredded mozzarella (113g)
- 8 oz diced ham (225g) [or cooked sausage]
- ¼ cup chopped scallions
- ¼ tsp salt
- ¼ tsp black pepper
- Optional: ½ tsp garlic powder
METHOD
- Preheat oven to 350°F (175°C).
- Line muffin tin with silicone liners or grease well.
- Whisk eggs in a large bowl until well beaten.
- Add cottage cheese, cream, and seasonings – mix until smooth.
- Fold in cheese, ham, and scallions.
- Fill muffin cups ¾ full (they will rise!).
- Bake for 20-25 minutes until centers are set and edges are lightly golden.
- Let cool for 5 minutes before removing from tin.
CRUCIAL TIPS
- Don’t overmix the eggs.
- Use silicone liners – they’re worth it!
- Let muffins cool slightly before removing.
- Look for slight browning on top as a doneness indicator.
STORAGE & VARIATIONS
Storage:
- Refrigerate up to 4 days.
- Freeze up to 3 months in an airtight container.
- Reheat in microwave for 30-60 seconds.
Variations:
- Swap ham for cooked bacon or sausage.
- Try different cheese combinations.
- Add spinach or mushrooms.
- Use coconut milk and dairy-free cheese for a dairy-free version.
Common Mistakes to Avoid:
- Don’t overfill muffin cups.
- Don’t skip greasing the tin.
- Don’t overbake (they’ll get rubbery).
Nutritional Info (per muffin):
- Calories: 135
- Protein: 12g
- Net Carbs: 2g
- Fat: 9g
Perfect for meal prep – make a batch on Sunday for grab-and-go breakfasts all week!
