Keto Breakfast Egg Muffin Cups

Liana Werner-Gray


Whether you call these savory bites mini frittatas, egg muffins or Keto cups, if you love eggs, you’ll be calling them breakfast. Whether you’re following a keto diet or just want low carbs and high protein, easy-to-make egg muffin cups are the perfect morning meal. They’re great to make ahead of time, refrigerate and take on the go. Baked in a muffin tin, they also can be individually customized for maximum flavor variety all week!

Keto Egg Cups with Ham, Tomato and Spinach on Gray Stoneware Plate on Table |

Keto Egg Cups with Ham, Tomato and Spinach on Gray Stoneware Plate on Table |
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Keto Breakfast Egg Muffin Cups

Prep Time 10 minutes
Cook Time 14 minutes
Total Time 24 minutes
Servings 12
Calories 62 kcal
Author Liana Werner-Gray



  1. Preheat oven to 400 degrees F. Coat 12-well muffin tin with oil or cooking spray.
  2. In large bowl, combine eggs, plant-based milk, salt and pepper; whisk thoroughly. Pour into muffin tin, filling each well half full.
  3. Add tomato, spinach, cheese and ham or turkey to each well.
  4. Bake 12-14 minutes until muffins are set and lightly browned around edges.
  5. Let cool slightly, then run knife or spatula around outside of each muffin to loosen if needed.


  1. Store in airtight container in refrigerator for up to 6 days. Reheat in microwave for 30 seconds.
  2. Once cooled, muffins can be frozen for up to 3 months.

Recipe Notes

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Nutrition Facts
Keto Breakfast Egg Muffin Cups
Amount Per Serving
Calories 62 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 2g10%
Trans Fat 1g
Cholesterol 112mg37%
Sodium 273mg11%
Potassium 85mg2%
Carbohydrates 1g0%
Fiber 1g4%
Sugar 1g1%
Protein 5g10%
Vitamin A 511IU10%
Vitamin C 2mg2%
Calcium 70mg7%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.