Keto egg muffins
Savoury low‑carb egg muffins packed with spinach, mushrooms and cheddar — perfect for make‑ahead breakfasts or a quick keto snack.
These keto egg muffins are the perfect low‑carb grab‑and‑go breakfast: simple, filling and forgiving. They bake quickly, keep well in the fridge and freeze brilliantly, so you can rustle one up whenever hunger strikes.
Packed with spinach, mushrooms and mature cheddar, they’re rich without being heavy and stay firmly on the right side of keto macros. Make a batch at the weekend and you’ve got breakfasts sorted for days.
Ingredients
- 6 large eggs
- 60 ml double cream
- 100 g mature cheddar — grated
- 100 g baby spinach
- 80 g red pepper — diced
- 100 g chestnut mushrooms — sliced
- 2 spring onions — thinly sliced
- 15 ml olive oil
- 5 ml smoked paprika
- 5 ml sea salt
- 5 ml black pepper — freshly ground
- 10 g fresh chives — finely snipped, for garnish
Equipment
- 6‑hole muffin tin (or 12‑hole mini muffin tin)
- frying pan
- grater
Instructions
Preheat the oven to 180°C fan/200°C conventional. Lightly grease a 6‑hole muffin tin with a little olive oil or lightly butter each well.
Heat a frying pan over a medium heat, add the olive oil, then sauté the chestnut mushrooms and red pepper for 4–5 minutes until softened and any liquid has evaporated. Add the baby spinach and spring onions, cook for a further 1–2 minutes until the spinach has just wilted. Tip into a bowl to cool slightly.
In a large mixing bowl whisk the large eggs with the double cream, smoked paprika, sea salt and black pepper until evenly combined and slightly frothy.
Stir the cooled veg into the egg mixture, then fold in the grated mature cheddar and roughly half the snipped fresh chives. Mix until evenly distributed.
Divide the mixture evenly between the six wells of the prepared muffin tin — fill each about three‑quarters full to leave room for rising. Bake in the centre of the oven for 18 minutes, until the tops are set and lightly golden.
Leave the muffins to rest in the tin for 5 minutes, then carefully remove to a cooling rack. Finish with the remaining fresh chives snipped on top.
Tips
- Remove as much moisture as possible from the cooked vegetables — drain any liquid in the pan before adding to the eggs to avoid soggy muffins.
- Make‑ahead: cool completely, store in an airtight container in the fridge for up to 4 days, or freeze individually wrapped for up to 2 months.
- Reheat from chilled on a plate in the microwave for 60–90 seconds, or from frozen covered in foil in a 160°C fan/180°C conventional oven for 12–15 minutes.
- If using a 12‑hole mini muffin tin, reduce the bake time to 12–14 minutes and check earlier — smaller portions cook faster.
- For an even cook, let the egg mixture rest for 5 minutes before baking so trapped air pockets settle and ingredients distribute evenly.
Substitutions
mature cheddar → feta, 100 g crumbled
Noticeably differentdouble cream → crème fraîche, 60 g
Stays closebaby spinach → finely shredded kale, 100 g (stems removed)
Stays closechestnut mushrooms → grated courgette, 100 g (squeeze out excess moisture)
Stays close
Nutrition
Per serving · estimated
- 214
- Calories
- 11 g
- Protein
- 3 g
- Carbs
- 18 g
- Fat
- 1 g
- Fibre
- 2 g
- Sugar
- 360 mg
- Sodium
FAQ
Can I make these dairy‑free?
Use a dairy‑free cream (check for high‑fat coconut cream) and omit the cheddar or swap for a dairy‑free grated cheese. Texture and flavour will be slightly different but still keto.
How do I stop the muffins being watery?
Cook the vegetables until the pan is dry and squeeze grated courgette if using. Also don’t overfill the wells — leaving space prevents sogginess.
Can I use egg whites only?
You can, but using whites only reduces fat and calories and the muffins will be firmer and less rich — consider adding extra cream or a tablespoon of olive oil per batch to help texture.
How long will they keep in the fridge?
Stored in an airtight container they keep well for up to 4 days; reheat until piping hot before eating.
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