Keto Egg Muffins With Heavy Cream (Gluten-Free)

5 from 4 votes

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Making breakfast doesn’t have to be hard. This simple make ahead keto egg muffins recipe will make your life easier on those busy days. These tasty egg cups make a great morning grab-and-go meal!

keto egg muffins cups recipe cover image

I’m always looking for easy recipes to make for myself. Trying to juggle two jobs, working out, and my social life takes up time! These gluten free egg bites are great because I can take them on the go!

I do add in cheese and cream to the recipe, but if you’ve gone dairy-free, you simply swap them out. Just use a non-dairy cheese substitute and full fat coconut milk or almond milk. You can also leave the cheese out!

This is one of my favorite healthy meal prep ideas that can be made ahead on the weekends. It’s a much better alternative to sugary grab-and-go breakfasts like shakes and muffins.

Ingredients

You only need 7 ingredients to make these tasty keto egg muffins. Most of these things you probably already have in the house!

keto egg muffins recipe ingredients

Note: You’ll find the full list of ingredients, including amounts used, in the recipe cart at the bottom.

Instructions For Gluten Free Egg Muffins

The process for making your delicious breakfast bites is very simple! You’ll be able to whip up these keto egg muffin cups in a muffin pan with a few simple steps!

Sauté Onions And Spinach

Add the onions to an oiled heated skillet and sauté for a few minutes until the onions begin to soften. Then toss in the spinach and sauté until wilted. Let the onions and spinach cool.

Make The Egg Mixture

Whisk together the eggs, heavy whipping cream, garlic powder, and salt and pepper to taste in a bowl until well combined.

cooking onions and spinach and making egg mixture

Assemble The Muffins

Place a bit of the onion and spinach mixture in the bottom of the 8 sections of a well greased muffin pan. Fill the sections of the muffin tin ⅔ of the way full with the egg mix.

Top Off And Bake

Sprinkle some shredded cheese and chopped cooked bacon on the top of each of each muffin cup. Then bake egg muffins for 20-25 minutes until cooked throughout.

layering in muffin tins

Quick Tips:

  • Grease your muffin tin properly and use a good quality non stick muffin tray. If in doubt, use parchment paper or cupcake liners to prevent sticking.
  • The spinach egg muffins puff up while they cook in the oven. Don’t fill completely to the top to prevent overflow.
  • Let your muffins cool for about 10 minutes before attempting to remove them. Run a plastic knife or spatula around the inside walls of the muffin holes to help loosen them if needed.
  • Change up the flavor by adding in different meat, veggies, and cheese!

Serving suggestions

You can enjoy these keto egg muffins for breakfast all by themselves or add in a side of toast. They also go well with Carbquik pancakes.

For lunch, pair them with a soup or salad. You can even enjoy them as an appetizer before dinner or as a healthy snack.

baked egg muffins in pan

Frequently Asked Questions

Before getting to the recipe card, I wanted to share some of the questions people often ask about this make ahead breakfast recipe.

How long do keto egg muffins keep?

You can make these muffins in advanced and store them in the refrigerator or freezer. They are good for 5 days in the fridge and up to 2 months in the freezer.

What type of storage container is needed for leftovers?

When storing in the fridge, make sure they’re in an airtight container. If storing in the freezer, wrap each muffin individually and store in a freezer-safe ziplock bag.

How should keto egg cups be reheated?

When you’re ready to eat your egg muffins, you’ll just need to reheat them in the microwave before serving. You can also reheat them in a low temperature oven if serving a lot at once.

keto breakfast egg muffins on white serving plate

More Low-Carb Ideas

When I’m doing keto meal prep, these breakfast egg muffins and my bacon wrapped egg cups are essential recipes. They are super portable to throw in a cooler bag or eat on the way to work.

Want more easy keto meal ideas and low carb recipes? Check out these other posts.

keto egg muffins featured image
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5 from 4 votes

Keto Egg Muffins with Heavy Cream (Gluten Free)

The process for making your delicious breakfast bites is very simple! You’ll be able to whip these keto breakfast muffins up with a few simple steps!
Course Recipes
Cuisine American
Keyword keto egg muffins
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 8
Calories 163kcal
Author Kailey MarcAurele

Ingredients

  • 6 large eggs
  • ¼ cup Heavy whipping cream
  • ½ Onion diced
  • 4 cup Raw spinach
  • ½ cup Crumbled bacon pieces
  • 1 cup Shredded monterey jack cheese
  • ½ teaspoon Garlic powder
  • Salt and pepper to taste
  • 1 tablespoon Olive oil

Instructions

  • Preheat oven to 350°F.
  • Heat the olive oil in a skillet over medium heat.
  • Add the onions to the skillet and sauté for a few minutes until beginning to soften. Add the spinach to the skillet and sauté until wilted. Let cool.
  • Whisk together the eggs, heavy whipping cream, garlic powder, and salt and pepper to taste in a bowl until well combined.
  • Place a bit of the onion and spinach mixture in the bottom of 8 sections of a well greased muffin tin.
  • Fill the secions of the tin ⅔ of the way full with the egg mix.
  • Sprinkle some cheese and bacon on top of each of the cups.
  • Bake for 20-25 mintues until cooked throughout.

Notes

  • Grease your muffin tin properly and use a good quality non stick
    muffin tray. If in doubt, use parchment paper or cupcake liners to
    prevent sticking.
  • The muffins puff up while they cook in the oven. Don’t fill completely to the top to prevent overflow.
  • Let
    your muffins cool for about 10 minutes before attempting to remove
    them. Run a plastic knife or spatula around the inside walls of the
    muffin holes to help loosen them if needed.
  • Change up the flavor by adding in different meat, veggies, and cheese!

Nutrition

Serving: 1muffin | Calories: 163kcal | Carbohydrates: 2g | Protein: 12g | Fat: 12g | Saturated Fat: 6g | Trans Fat: 1g | Cholesterol: 173mg | Sodium: 393mg | Potassium: 166mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1815IU | Vitamin C: 5mg | Calcium: 135mg | Iron: 1mg
By on May 17th, 2021

About Kailey MarcAurele

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  1. Such a great basic to make snacks and meals easier and faster, thank you!! Love the bacon and jack cheese.

    Reply
  2. 5 stars
    So easy to make and perfect for my grab-reheat-go mornings!!!!! Love how the ingredients can be tweaked too!

    Reply

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