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Low Carb Egg Muffins


These Mediterranean low-carb egg muffins are packed with flavor and so easy to make! This recipe is perfect for weekly meal planning.
Low Carb Egg Muffins on plate with garnish

These Mediterranean low-carb egg muffins are packed with flavor and so easy to make. This recipe is perfect for weekly meal planning, and each serving has only 4 net carbs! A perfect breakfast option for low-carb and keto lifestyles.

low carb breakfast egg muffins
Cook Like a Warrior

You haven’t lived until your tried these fantastic low-carb egg muffins. They are loaded with delicious ingredients like fresh spinach, kalamata olives, and crumbled feta cheese.

We used chopped kalamata olives in this recipe as they provide a delicious tart, brine flavor that works beautifully with feta cheese. You can substitute them with black olives or omit them altogether. These low-carb egg muffins make a great grab-and-go breakfast! This recipe makes roughly 8-9 egg muffins. Plan on 2 muffins per serving.

How do you make egg muffins?

Egg muffins are easy to make. All you need to do is mix all the ingredients in a bowl, then transfer the mixture to a greased muffin tin. Bake as instructed, and viola, egg muffins.

Brown eggs for making eff muffins
Image by: Morgane Perraud

Ingredients

Large eggs
Fresh baby spinach
Crumbled feta cheese
Plain whole milk yogurt
Half and half
Kalamata or black olives
Diced red onion
Real mayonnaise
Fresh oregano
Salt and black pepper
Olive oil

Making low carb egg muffins

  • Preheat the oven to 350 degrees F. Grease a standard muffin tin with oil (even the silicone ones).
  • Beat eggs, yogurt, half and half, and mayonnaise in a medium bowl. Gently fold in the remaining ingredients.
  • Scoop 1/3 cup of mixture into each muffin cup.
  • Place the tin into the oven and bake egg muffins for 20-22 minutes or until they spring back in the center when touched. Remove from heat and let them rest for 10 minutes before removing them.
  • Egg muffins should come away from the tin; if not, use a small spatula and work around the edges to remove them.
  • Serve these low carb egg muffins immediately or store them in the refrigerator for up to 3 days after preparation. Freeze for up to 6 weeks.

How long are egg muffins good for in the fridge?

Egg muffins will last for 3 days when stored in an airtight container in the refrigerator. You can also wrap them tightly and freeze them for up to 6 weeks.

Low Carb Egg Muffins on plate with garnish
Cook Like a Warrior

Recipe variations

Change up the flavor profile of these low carb egg muffins to suit your needs.

  • Substitute the spinach with broccoli, cauliflower, bell peppers, jalapenos, or asparagus.
  • Swap out the feta for mozzarella or pepper jack cheese.
  • Remove the olives and use 1/4 cup chopped bacon or 1/3 cup chopped breakfast sausage.
  • Use egg whites instead of whole eggs. You’ll need 1/4 cup of egg whites per 1 large egg. You will need 1 1/4 cups of egg whites for this recipe.

Need a no egg breakfast option? We recommend choosing one of these 12 keto vegan breakfast ideas.

What is the best way to reheat egg muffins?

The fastest and most effective way to reheat egg muffins is in the microwave. Reheat in 15-second intervals until the center is warmed through. It should take roughly 30-45 seconds.

Low Carb Egg Muffins on plate with garnish

Low Carb Egg Muffins

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These Mediterranean low-carb egg muffins are packed with flavor and so easy to make! This recipe is perfect for weekly meal planning.
Course Breakfast, brunch
Cuisine American
Keyword breakfast muffins, egg muffins, keto egg muffins
Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Servings 4
Calories 230

Equipment

  • 1 standard, 1 dozen muffin tin

Ingredients

  • 5 eggs
  • 2 cups baby spinach finely chopped
  • 1/2 cup crumbled feta cheese
  • 1/3 cup whole milk yogurt
  • 1/4 cup half and half
  • 1/4 cup chopped kalamata olives
  • 2 tablespoons diced red onion
  • 2 tablespoons real mayonnaise
  • 1 tablespoon chopped fresh oregano
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • Olive oil

Instructions

  • Preheat the oven to 350 degrees F. Grease a standard muffin tin with oil (even the silicone ones).
  • Beat eggs, yogurt, half and half, and mayonnaise in a medium bowl. Gently fold in the remaining ingredients.
  • Scoop 1/3 cup of mixture into each muffin cup.
  • Place the tin into the oven and bake egg muffins for 20-22 minutes or until they spring back in the center when touched. Remove from heat and let them rest for 10 minutes before removing them.
  • Egg muffins should come away from the tin; if not, use a small spatula and work around the edges to remove them.
  • Serve muffins immediately or store them in the refrigerator for up to 3 days after preparation. Freeze for up to 6 weeks

Nutrition

Calories: 230kcal | Carbohydrates: 5g | Protein: 12g | Fat: 18g | Saturated Fat: 7g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 6g | Trans Fat: 0.03g | Cholesterol: 232mg | Sodium: 644mg | Potassium: 253mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1916IU | Vitamin C: 5mg | Calcium: 206mg | Iron: 2mg
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