Keto Egg Muffins (Master Recipe)
Keto Egg Muffins are good for a grab-and-go breakfast, and my master recipe for egg muffins will help you make them from what’s in the fridge. Or if you prefer to follow a more specific recipe, this post has links to all my low-carb and Keto egg muffin recipes.
PIN the Keto Egg Muffins Master Recipe to try some later!
Years ago I came up with the name Egg Muffins for these little little Keto breakfast muffins baked in silicone muffin cups, and I think they’re the perfect thing for a grab-and-go breakfast. I’ve been making egg muffins since 2005, going through quite a few versions to get the recipe just right, and there’s no doubt that this is one of the most popular recipes on my blog.
And I’m pretty confident that Danica's Kitchen is the first site that called these baked egg cups by the name “Egg Muffins,” although now that name has spread across the web!
If this is your first time making something like this, I’ve picked up a few tricks that I think you’ll like to help you make Keto Egg Muffins perfectly from whatever ingredients you have on hand.
Making Keto Egg Muffins for Food Prep:
When I taught school I loved to make these for Weekend Food Prep every weekend. After the muffins cooled, I’d put two at a time into small plastic bags, and put the bags in the refrigerator. Then when I was ready to leave for school I’d open the bag, pop in the microwave until they were hot, and grab the bag and run out the door with a quick breakfast. That was years ago so if you’re anti plastic or wouldn’t heat in a microwave, make your own choices about how to reheat them!
Want more grab-and-go breakfast ideas?
Check out Low-Carb and Keto Grab-and-Go Breakfasts for more quick breakfast choices like this one.
Who Will Like Egg Muffins for Breakfast?
I don’t think of egg muffins as only for people who are following a low-carb or Keto eating plan, although they’re perfect for any carb-conscious eater. These breakfast treats are high in protein and perfect to feed to kids. This is a great idea for breakfast for anyone who’s busy in the morning and wants something that can be made ahead and eaten on-the-go.
What Baking Cups Do I Use for Egg Muffins?
I always use silicone baking cups for making egg muffins. I’ve had various sizes through the years, but now this Jumbo Muffin Cup from Chambers Bay (affiliate link) is the one I use most consistently. (Those are the pastel ones shown on the right and in the package, and this company is not compensating me in any way for mentioning them here.)
Basic Steps for Making Keto Egg Muffins:
(Scroll down for printable master recipe which has more information about ingredients and amounts.)
- Preheat oven to 375F/190C.
- Spray silicone muffin cups with nonstick spray, and put them on a large cookie sheet to catch spills.
- The two ingredients I always include are grated cheese and thinly sliced green onions.
- Decide what other meat and/or vegetables you want to include in your egg muffin variation.
- Cut the vegetables into small bite-sized pieces. I saute veggies quickly in a hot pan for a couple of minutes.
- Meat is optional but if using it cook (if needed) and cut or crumble meat of your choice into pieces.
- Break eggs into a large container with a pour spout and beat eggs well so they’re completely combined.
- I always add Spike Seasoning (affiliate link) and some freshly-ground black pepper to the eggs.
- Layer meat, veggies, cheese, and green onions into the silicone muffin cups.
- Then pour in beaten eggs.
- I like to take a fork and gently “stir” the ingredients so they’re well-combined.
- Bake about 30 minutes until muffins have risen and are slightly browned and set.
- Let the muffins cool for 15-20 minutes before you store them in the refrigerator.
- I store them in a large plastic container with a snap-tight lid.
- For me, two small muffins is the right amount for breakfast.
- I microwave for about 45 seconds and breakfast is ready!
- Don’t cook egg muffins too long when you’re reheating them or the eggs can get rubbery.
Keto Egg Muffins Recipes from Kalyn:
- Egg Muffins with Broccoli, Bacon, and Cheese
- Egg Muffins with Ham, Cheese, and Green Bell Pepper
- Green Chile and Cheese Egg Muffins
More Breakfast Muffin Options:
- Flourless Savory Breakfast Muffins
- Cottage Cheese Breakfast Muffins with Ham and Cheddar (these bigger size muffins have an option that’s Keto and gluten-free)
- Cottage Cheese and Egg Breakfast Muffins with Bacon (these bigger size muffins have an option that’s Keto and gluten-free)
- Cottage Cheese Breakfast Muffins with Mushrooms and Feta (these bigger size muffins have an option that’s Keto and gluten-free)
Weekend Food Prep:
This master recipe has been added to a new category called Weekend Food Prep to help you find recipes you can prep or cook on the weekend and eat during the week!
Master Recipe for Keto Egg Muffins
These Keto egg muffins are perfect for a grab-and-go breakfast and I love to make these on the weekend and have them ready for breakfast during the week!
Ingredients
- 15 eggs (see notes)
- 1 tsp. (or more) Spike Seasoning (see notes)
- fresh-ground black pepper to taste (optional)
- 2 cups grated cheese of your choice (see notes)
- 3 cups chopped veggies of your choice (see notes)
- 2 cups diced breakfast meat of your choice (see notes)
- Optional, but highly recommended, 3 green onions diced small.
Instructions
- Preheat oven to 375F/190C. Spray silicone muffin cups with nonstick spray, and put them on a large cookie sheet to catch spills.
- The two ingredients I always include in egg muffins no matter how I am varying the recipe are grated cheese and thinly sliced green onions.
- Decide what other meat and/or vegetables you want to include in your person egg muffin variation.
- I almost always use some vegetables like broccoli, green bell pepper, red bell pepper, mushrooms, or zucchini, and even greens or veggies like asparagus, brussels sprouts, or green beans could work in these. I use several cups of veggies, depending on how much the veggies shrink when they're cooked.
- Cut the vegetables into small bite-sized pieces. I prefer to saute quickly in a hot pan to boiling the veggies, but whichever method you use they only need a couple of minutes cooking time.
- I like meats like bacon, canadian bacon, breakfast sausage, or ham for egg muffins.
- I use about 2 cups of meat when I'm making 12 muffins; cook if needed and then cut meat of your choice into pieces or crumble so it will be well-distributed in the eggs.
- Break eggs into a four-cup glass measuring cup (affiliate link) and beat eggs well so they are completely combined. (Use any container with a pour spout if you don't have a large measuring cup like that.)
- I always add a teaspoon or so of Spike Seasoning (affiliate link) and some freshly-ground black pepper to the eggs.
- Layer meat, veggies, cheese, and green onions into the silicone muffin cups.
- Then pour in beaten eggs. I like to take a fork and gently "stir" the ingredients so they're well-combined.
- Bake about 30 minutes until muffins have risen and are slightly browned and set.
- Let the muffins cool for 15-20 minutes before you store them in the refrigerator. I take them out of the silicone baking cups and store them in a large plastic container with a snap-tight lid.
- For me, two small muffins is the right amount for breakfast. I microwave for about 45 seconds and breakfast is ready! (Don't cook too long or the eggs can get rubbery.
Notes
I use 15 eggs (or more) for the Jumbo Muffin Cup from Chambers Bay (affiliate link) that I now prefer, but if your silicone baking cups are smaller you might only need 12 eggs.
Use any all-purpose seasoning that's good with eggs if you don't have Spike Seasoning.
If you're using plenty of vegetables and meat, you might want only one cup of grated cheese. The amount of vegetables will depend on how much they shrink when they are briefly cooked. For strongly-favored or higher-fat breakfast meats like bacon or pork sausage, you may prefer less than 2 cups.
Nutritional information is approximate and will depend on the ingredients you choose.
I've been making egg muffins for many years, with inspiration from The South Beach Diet original book which mentioned them. (affiliate link)
Nutrition Information:
Yield:
12Serving Size:
1Amount Per Serving: Calories: 228Total Fat: 15gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 272mgSodium: 270mgCarbohydrates: 4gFiber: 1gSugar: 1gProtein: 19g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
These Low-Carb or Keto Egg Muffins are a perfect breakfast for any type of low-carb or Keto eating plan, and if you use lower-fat dairy and the right ingredients they’re also perfect for any phase of the original South Beach Diet.
Find More Recipes Like This One:
Use Breakfast Recipes to find more recipes like this one. Use the Diet Type Index to find more recipes suitable for a specific eating plan. You might also like to Follow Danica's Kitchen on Pinterest to see all the good recipes I’m sharing there.
Historical Notes for This Recipe:
My basic recipe for egg muffins was first posted in 2006! This Master Recipe for Keto Egg Muffins was last updated in 2023.
333 Comments on “Keto Egg Muffins (Master Recipe)”
This looks perfect for a brunch this Sunday. I need to make a few dozen — will they cook OK in a sprayed muffin pan without the silicone cups, which I can’t get by then, or should I use paper cups? I see a few comments where they stuck to the pan.
THANK YOU!!!
Sorry I am bit slow in replying; I was visiting my sister all day and just got home.
I have definitely had the most success making these in well-spray silicone muffin cups. But if that isn’t an option I think VERY well-sprayed muffin pans would be my second choice. I haven’t made them in paper muffin cups but I don’t think they would work well.
I hope that will work for you!
Your recipes are always great! I make baked eggs in a muffin tin and do so with a water bath so they don’t shrink and stay fluffy (I also use 1/2 real eggs with equal amount of egg beaters).
I like that idea! Glad you are enjoying the recipes!
Love this recipe!!! Have you ever made this as a 9×13 casserole? How much would I increase ingredients or adjust cooking time? Need to make for family event.
So glad you are enjoying it. If you search “breakfast casserole” on my site, you will find about 20 recipes for different types of casseroles like you are describing.
Love this, how long to they keep in the fridge?
Glad you like it Hannah. They will keep at least a week in the fridge.
I would like to know if anyone has tried these in an air fryer? If so how long would i cook them? Thank you
I haven’t ever cooked anything like this in an Air Fryer, sorry!
Truly appreciate the way you made this. Everything is so nicely described that really helped.
So glad it was helpful for you!
I am having trouble with the muffins sticking. First, I didn’t know you had to spray the with non stick spray. What a mess. I finally got them clean and then got rid of them. Next I tried muffins with the paper liners. Once again they stuck to the paper. This time I just used my muffin tin and greased with Crisco since I figured that would work even better than the spray. Guess what – they stuck again. Can you help me?
There is a section in the post with the heading “WHAT BAKING CUPS DO I USE FOR EGG MUFFINS?” In that section I specify that I always use silicone baking cups, and I link to the ones I prefer. Those are the baking cups shown in every photo in this post too.
Then in the instructions I say, ” Spray silicone muffin cups with nonstick spray, and put them on a large cookie sheet to catch spills.” I have never had a problem with the egg muffins sticking when I have done it that way.
Can I freeze these?
Some people do freeze them, but personally I don’t like them frozen. They release a lot of water when they thaw. They will keep in the fridge for more than a week with no problem though.
How many days is this good for in the fridge how many should we make at once?
In a Ziploc bag or container with a snap-tight lid they will last at least a week in the fridge, so it depend on how many you will eat in that much time.
Hello,
Looks so good and convenient! I Just purchased these jumbo silicone cups and am cooking them as I type 😁
My question is re: “For me, two small muffins is the right amount for breakfast.”
So I assume you don’t mean two of these jumbo silicone muffin cups? Do you mean mini muffin size?
Thanks!
Diane
I do mean two muffins made in the Jumbo size baking cups. (That is actually the middle size though, not sure why they call it Jumbo.) Of course that is assuming nothing else for breakfast. If you have other things with it one egg muffin might be enough for some people. Hope you enjoy!
Hello!
Would it be possible to break down the ‘Sausage, Kale, Egg, cheese’ casserole into these muffins? I think I might try it to see – wanted to know what you thought? Thanks.
Yes, I don’t think there is any problem with doing that and I like the idea. I would use my method of putting the separate ingredients into the silicone baking cups first and then adding the eggs, and use the cooking time in one of the recipes that looks somewhat similar!
Egg cups, and YOUR tips in particular, are life changing 🙂 I know that sounds silly but i have converted so many people, I even became a breakfast MVP at work! They are wonderful to make ahead of a busy week and microwave back to life!
BIG TIP: I use vegan bitchen sauce (if you like a little spice try the chipotle bitchen sauce from costco) and it adds an amazing creaminess to the eggs! Or try Trader Joes vegan cream cheese and vegan pesto YUM!
Your tips are wonderful (I tried so many versions)! Thank you for bringing so much egg cup joy and healthiness in to my life and my entire community! Silicone baking cups should sponsor you based on how many folks have bought them from my referrals to this recipe alone !LOL!
So glad you are enjoying them so much and have had fun experimenting. Thanks for spreading the word; always appreciated!
You mention 3 muffin cup sizes in your link for the silicone ones but which size do you use for the egg muffins?
Many thanks
I have edited the post to make it more clear which size I prefer. But I’ve used both the smallest and middle size. Just cook a few minutes longer when the size is a little bigger.
How in the world do you print off your RECIPE? you have all the different little Icons.. a print it would be really nice 🙂
i have deleted the profanity, which isn’t welcome on my blog. Not sure how you missed it, but in the recipe underneath the thumbnail photo there is a big green button that says PRINT RECIPE. Seems pretty obvious that you click that button to print.
Omg hahaha I love you already!
I just came by to see your recipes and can’t WAIT to try your Low Carb Egg Muffins!
Yummy!!!
Where’s the print button again?🙄 j/k 😉
Glad I found you, Kalyn.
Blessings,
Amy
Amy, welcome! Hope you enjoy the recipes!
Do you leave them in the silicone Muffin Cups or do you remove them? If you leave them do you leave them in the cups when you microwave them? Thank you.
I take them out of the silicone cups, both for storing and reheating.
I really love egg muffins! And yes, there are all over the internet now and even I had made my own version… but really glad to know that you are the creative mind behind naming these cute little babies!
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These look really good. I was wondering if they could be made in the microwave. Thank you.
I haven’t ever tried that. I’ve had eggs “explode” in the microwave, so I wonder if that might happen but if you try it I’d love to hear how it goes.
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This looks amazing. I love your idea.
Thank you for all your wonderful recipes, they always turn out great! Keep it up
Can you make them without cheese? It upsets my tummy. Thanks!
Absolutely! Pretty much any combination of meats and veggies is good if you stick to the approximate proportions given here. Hope you enjoy!
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Thanks for the wonderful recipe. I love how it is endlessly variable. I can use what is on hand and they are great when I have to fly out to work and also for the family at home for an easy peasy breakfast. 🙂
So glad you have enjoyed it!
Hi I was wondering if you can freeze the egg muffins. I have tried them and they are super.
I used to freeze them when I first started making this recipe years ago. But when you thaw and reheat they release a lot of water, and I think they’re better just refrigerated. They will keep at least a week in the fridge, and I can usually finish them off by then!
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These turned out great. I did use paper muffin cups. I will spray them with pam next time. They were very tasty though!
So glad you enjoyed and glad to hear the paper muffins cups worked for you!
How many muffins are one serving?
I usually only eat one, but heartier eaters will probably want two.
These sound great and I’d like to try but I have a question regarding seasoning. I can’t use Spike because I can’t eat garlic and onion (fodmap diet). If I were just to replace with salt and pepper, would you recommend the same amount, 1 tsp of salt? If not can you suggest appropriate measurement?
Thanks!
Hi Ilene,
I was on an airplane for 8 hours when you left this comment, so sorry if you already tried it. Spike has only a small amount of salt, so I wouldn’t use nearly that much if you replaced it with salt. When I said replace with a seasoning blend that’s good with eggs, i was thinking of another mix like Mrs. Dash or Season Salt. But if those have ingredients you can’t have I’d just replace with a very small amount of salt and pepper, the amount you’d use if you were seasoning scrambled eggs.
Absolutely delicious! I made these this morning for breakfast for my mom and they came out delicious! Thank you so much for this recipe, will be making again
Thanks Kelly; so glad you enjoyed!
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There is no way for me to know what is causing this bad result for you, but I can assure you I have made these over and over for more than 15 years now, following this recipe and always having a good result. Are you using enough filling ingredients along with the egg? Do you start to check them when they start to look brown and the eggs have set; that is why I give a range of times because different ovens and different combinations of ingredients will take slightly different cooking times. I really don’t know what the problem is, but sorry you are not having success with them.
How do you keep the egg muffin from imploding as soon as you take it out of the oven?
That has never happened to me after many, many times of making them! I don’t have any idea what might be causing it. Mine always sink down a bit after I take them out of the muffin. I wonder if you’re beating the eggs too much; that’s the only thing I can think of.
This is the best recipe for Low Carb Egg Veggie muffins I have found. I experimented using the microwave, and they actually came out great! Followed the recipe, using various cooked veggies I had.. used parchment cups in a six cup plastic microwave muffin pan. Filled each cup about 3/4 full with mixture including cheese. Microwaved about 90 seconds on High (maybe a bit more till bottoms are fully cooked). I also then top browned them in the toaster oven for about a minute, though this step isn’t really necessary. They’re a bit more moist from the microwave, but if you cool them on a rack, they dry out a bit. Really good, especially if you’re pressed for time.
Thanks, glad it is helpful for you. Interesting to hear it works in the microwave. i guess I have to try that now!
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I’ve just discovered these and am really enjoying making and eating them! So easy and delicious. So far I’ve made ham and Mexican shredded cheese mix, and the same with chopped green chiles added. The possibilities are endless and a good way to use up small amounts of leftovers. I’ve been using a regular size nonstick muffin pan. I grease it with canola oil, and the muffins fall right out. I’m looking forward to trying more combinations.
Glad you are enjoying them!
If I cook them in a regular metal muffin tin, without paper liners, do you think I should reduce cooking temp to 350 degrees? I don’t have the silicone cups and after reading a bunch of reviews on AMAZON am not sure I want to buy them.
I love the silicone muffin cups, but your choice of course. I had a lot of trouble with them sticking to the metal muffin tins, no matter how much non-stick spray I used. Not sure if a lower temperature will help with that, I haven’t tried other temperatures.
ok….did you buy your silicone from amazon? if yes…would you mind tell me exactly which ones you bought? Several say they are smaller than regular muffin tins, others say not 100% silicon and that is a problem, still others say cleaning is a nightmare…I would value your input into which ones to buy…thx!!!
Sorry I am slow getting back to this. I wasn’t home when the comment came in and missed it! Here is a post about the silicone muffin cups I like with Amazon links to the ones I have. Hope that helps.
Have to say I like these more than the pressure cooker ones. Love the grab and go option!
Thanks Letty! When I taught school I used to eat them in the car on the way to work. Been making these for more than 10 years now! And so easy to make vegetarian!
This recipe is an older one, but definitely a keeper. I make a batch about once a week and I use part whole eggs and part egg whites (my preference). With more egg whites they "fall" and don't keep their shape very well, so in tonight's batch I added 1 T of almond flour to see if that would do the trick to stabilize them …. and Voila it was a success. I love, love, love these.
Thanks for sharing that! I bet the almond meal adds good flavor too; I am going to try it! So glad you've been enjoying the recipe.
I make the phase one stuffed peppers that don't have rice. I always have way too much filling left so I make egg muffins with the leftovers for dinner the next day.
Very creative, I like the sound of that!
This looks amazing! Can’t wait to try it. Pinning it now!
A yummy receipt.
Anthea, I haven't ever tried a sweeter version like you're describing, but I am intrigued. Let us know if you try it!
I love the sound of these muffins. A friend who makes me put me onto Kalyn's website. 🙂
Has anyone thought of, or tried to do these muffins with fruit, ie banana slices with some ricotta,vanilla and stevia, and the egg, of course?
I'd love to know
Anthea
Amanda, not sure why I haven't had that problem. I let them cool on the counter and then store in a plastic container with a snap-right lid or in the individual plastic bags. I open the bag when I microwave then. Sorry but I am stumped about this. I live in Utah where there is barely any humidity, so that might be a factor.
I enjoy making these but how do you keep the excess moisture out of the bags? I've done everything I can think to do. I've wrapped the eggs in paper towels, which just soaks the paper towel. And because of all the moisture, the muffins do not last more than 2 or 3 days before becoming a soggy mess.
I've let them cool on the cooling rack for at about 30 minutes to make sure they were cool all the way through, and still I get the excess moisture built up in the container I store them in.
Please help!
Put a paper towel into the container or bag you refrigerate them in. Handles the moisture, easy peasy!
Good idea! As I said below I have never had that problem so I was stumped.
Glad you enjoyed it! And you're right that the silicone muffin cups do come in different sizes.
I have made these two different ways. The first was "Mexican" style with green peppers, onions, cumin and cilantro. Probably would have been better with a sharp cheese but I didn't have any on hand.
The SECOND time I made them was with sauteed white onions, garlic powder, and shredded parm. SO GOOD.
Thanks for sharing! Also I must have small silicone pans because I only used 13 eggs (and took out 5 egg yolks) and I still threw away about 1/3cup. I also used a lot of onions. I would suggest to your readers though to try fewer eggs first so they don't waste any. Though you can always use extra uncooked egg for a scramble.
Terri, I love that idea, will definitely try it.
Hi, I make these a put a spoonful of almond meal in the bottom after spraying the muffin cups. It makes a psuedo crust. Try it… Yummy!
I have made these many times and over time I have added and subtracted new ingredients. I tried putting half a raw pilsbury refrigerated biscuit on the bottom add egg and other stuff on top then bake. My son loves them. Its how we make them all the time now.They have become a quick on the go food choice. Very yummy….not gluten free or carb free but tasty!
Irene, paper liners will definitely not work for this. I like them best with a lot of filling too, but if yours are puffing up really a lot you might also try not beating the eggs so much. Enjoy!
Use LOTS of filling (veggies and meat) and just enough egg to hold it together or it will puff up like a soufflé and be hollow in the centre. Also USE SILICONE CUPS ONLY, I tried paper liners with cooking spray and it was just a mess. They still tasted great so I will try them again with these fixes.
I love the idea of adding a little sour cream; thanks for sharing that!
I've been making these for a while as well. I like to use a spoonful of light sour cream in with the eggs, I like how fluffy it makes them. I also like to add thawed frozen spinach to them, adds fiber and helps keep you full longer 🙂
These were even better than I expected– and surprisingly filling too! I highly recommend having Frank's Buffalo sauce nearby while eating! Thanks for the recipe 🙂
Barbara, going to check it out now!
Kalyn – Today I posted a pressure cooker version of your egg muffins on Pressure Cooking Today. Such a great idea. Thanks!
I think that sounds like a delicious version!
Hi Kalyn, I'm trying phase 1 of SBD today. I started out by making these muffins and they came out terrific! I used 1 thin slice of feta cheese per cup, 1 slice of deli ham folded to fit the cup, 1 green onion and 3 whole mushrooms, both chopped up and spread throughout the cups. I only needed 8 eggs to fill my 12 cups.
They came out a little small, so I ate 3 and bagged them in 3s. Still works for me! Thanks for sharing!
SassyGirl, no problem. I think that's just two different names for the same thing, but it will definitely work!
I misread the recipe and bought shredded cheese instead of grated cheese…do you think that would work as well?
I'm so excited to try this!
They turned out great! Big hit! Even the kids liked them!!! Thank you!
I am about to make these for a Passover Seder. Here's hoping! 🙂 Making them with a little turkey bacon, sharp cheddar, red pepper, and a spinach and herb dip mix from Tastefully Simple.
The muffins do rise a little in the oven and sink down slightly when you take them out. I would advise not beating the eggs too much; that will keep them from rising quite so high. You muffin cups might be slightly bigger too, and adding a couple more eggs might work better for the size you have. No worries though; they will still taste good.
Hi Kalyn,
I've just tried your egg muffin recipe because I think its super easy and looks so yummy. Thanx for the delicious recipe!
But I was confused that my muffin sort of shrinking after I took it out of the oven 🙂 Can you please help figure out why?
So I beat the eggs with some seasoning (I don't know if our store here in Indonesia has Spike or not, but I just wanna make those muffin right then), put bits of sausages, green onion, and cheese, then pour the egg.
I set my oven for 15 minutes, coz its the max timer available. I don't really remember when, but I saw the muffin started to go up and up and up. I called my hubby and we cheered it up (silly eh :p). When it finally done, we took it out….and we saw… it was going down and down and down 🙁 What did I do wrong?
But we do love the taste though 😀
Please help, did I miss any step? Are muffins really going up in the oven then flat down once they cool down outside of the oven?
Thanx a bunch ♥
Dana, I'm not sure you will get the ingredients as evenly distributed that way (I'm thinking you'll end up with a lot more of the filling ingredients in some muffins and hardly any in others.) But try it and see if you'd like.
These look good, but I was wondering if instead of layering the ingredients, they could all be mixed well together then poured/scooped into the muffin tin. It seems like it would be easier this way. Is there any reason why this wouldn't work? Thanks!
These are brilliant! I have hope for getting my mornings started in the healthiest way with these on hand. They are cooling now, smell delicious, and look even better. Thank you!
Momnmissouri, the amount of eggs will vary depending on the other ingredients and the muffin tin size, no worries!
I made these tonight and they look great, but only used 10 large eggs. Wonder if I did something wrong? Too much filling maybe?
LindsayLou, they almost always sink down as they cool, no worries!
Mine looked so beautiful when they came out of the oven but deflated. They taste good though & looking forward to bringing them to work!
Susan, just saw the question about freezing. I like them best when they're just refrigerated, and since they keep 7-8 days in the fridge, I rarely freeze them any more.
Thanks Susan, and that is so fun that you're Nicole's sister-in-law! So are you Ben's sister or are you also married to a Bibler? I think Nicole and Ben are such a great couple, and I love their girls too! Maybe we will meet in person some day.
I love your blog, I follow it on Pinterest also . I found out that I have a relative that s related to you, Nicole Bibler is my sister in law! You have great recipes and I can't wait to try more recipes.
YES!! They're gotten free! Cannot wait to try these
Carrie, thanks for sharing that great idea. I think I will try it myself, and if I end up posting the recipe I will credit you!
(I hope this isn't a double comment — I typed one comment, it asked me to sign in, and then after I signed in, it sent me back to the blank comment box!)
Awesome!
I was inspired by your recipe to try a vegan version.
I preheated the oven to 400 degrees Fahrenheit. Then I drained two packages of extra-firm silken tofu, crumbled them into the food processor, and pureed until smooth. I added a teaspoon or so of turmeric for color, just pureed it in, and a dash of salt and pepper. I then caramelized a large chopped onion in vegetable oil. Once the onion was mostly done, I crumbled vegetarian sausage substitute into the pan and browned it with the onion. I folded the onion-sausage mixture into the pureed tofu. I greased a metal 12-cup muffin pan with Pam and spooned the tofu mixture into the cups, filling them to the top but not mounding over. I didn't use liners or anything. Then I baked for about 30 minutes, until the muffins were nicely browned.
I'm eating one this morning and they turned out great!
I'm not even vegan — just wanted to try something different. Pureed tofu works great when cooked like scrambled eggs, so I figured it might work in this recipe, and it does!
Bonus — I had no trouble with the tofu mixture sticking to the muffin pan 🙂 The muffins slid right out with no residue left behind.
Thank you so much for the inspiration!
Thanks for the inspiration! I used your recipe as a base for my own version, and it turned out wonderful! My husband and baby loved them, too 🙂 I posted it over on my blog with a link to your post. Thanks!
My husband and I just gone done making these for Sunday breakfast. They are yummy!
I'm glad to have an easy breakfast for during the week to alternate with steel cut oats.
This time we only used the cheese and green onions with the eggs.
Next week, we plan on adding turkey sausage.
Thanks for a great recipe!
Wow, the muffins really do look beautiful
Becky, what a nice mom you are. I'm not teaching any more, but when I did I sure ate these in the car on the way to work a lot of mornings!
I saw the link to this blog on Pinterest and decided to try them for my daugher (also a school teacher). I love that these are easy and good for her. It's great to be able to do something for her now that she's back in school and our time together is limited,
Shared this link on my blog today! Made them yesterday, big hit with the kids! Thanks!
Yes, I think that would work fine, but I would still spray them with olive oil or non-stick spray.
Would these come out okay if I made them in ramekins or small oven safe mugs?
Two Yums Up!!! giggle, it beats two thumbs up for certain xo
I definitely think you could reheat them in a toaster oven. I might undercook slightly when you bake them, and maybe wrap in foil when you're heating them. Would love to hear how that works for you.
Has anyone tried reheating these in a toaster oven? I no longer have a microwave and have no plans on replacing it.
Daisy, it's a misnomer that eating eggs increases our cholesterol levels. We actually manufacture most of the cholesterol in our bodies in our liver. When we eat cholesterol, our bodies simply manufacture less of it. My cholesterol levels actually decreased by eating more eggs and less starches and sugars. When I reverse that, then my cholesterol levels increase. (I give blood every two months and they do a cholesterol test each time so I have a well documented history showing how food affects my cholesterol levels.)
The moment I read through this recipe, I got started on it right away. I just popped them out of the oven and they look amazing. I haven't tried them but I'm sure they'll be great. I may try them with a little egg white mixture to cut the cholesterol. Anyone tried that? Thanks for the recipe!
I don't beat the eggs too much, and the muffin cups I use are fairly small, but really you can make them anywhere from 3-4 bite size to larger, just adjust the cooking time.
OMG!!! Found you on Pinterest. I made these today and they are wonderful!! Except mine was huge! LOL. I guess I beat the eggs to much. Still taste great. I am diabetic and these fit the bill for breakfast. Thank you.Diana
These are a BIG hit here. I made them in a flower shaped silicone pan and they were almost too cute to eat… then my 5 year inhaled three of them! Thanks for the idea! I'm trying them in the freezer… we'll see!
Great recipe! An I like how you removed the milk. Eggs are lighter and fluffier without liquid added. Made mine with black beans, Gouda, green onions and Sazon (by Goya). Very, very good!!
So glad people are still enjoying these! I've been making them for many, many years now.
Hi There,
I have just made a variation of these with ingredients I had in my fridge and they have turned out wonderfully. I am so glad I came across you site and this recipe. I have just done a blog post of my own on them and mentioned you in it of course. Thanks again 🙂
You have just saved my life for the entire month of August!! 🙂
I am working at 6:45 AM for all my August shifts except for three so I really needed a quick, run out the door breakfast that wasn't McDonald's or Casey's breakfast sandwiches!
I just pulled mine out of the oven and ate two for breakfast this morning to see what I thought and omg…SO GOOD!
I had leftover green onions, bacon, and cheese from the loaded mashed potatoes I made over the weekend, so all I had to buy was the eggs and voila…amazing breakfast!
I used a mental muffin tin, and they cooked perfect at 375 for 23 minutes. I forgot about the seasoning until the last minute, so I sprinkled the tops with salt and pepper and they were SOO GOOD. 🙂
Thank you for the yummy, lower carb, pocket book saving, quick and easy breakfast!! (:
I love making and eating mini-quiches, and this is a great low-carb version. I used sauteed mushrooms, onion, garlic, and spinach. They taste like omelets (just smaller) and go great with ketchup for quick breakfasts!
I saw this recipe on Pinterest…being a low carb'r I couldn't wait to try them…I did today..They were great…I really like the simplicity of making them and having them available the rest of the week… 😉 & when you think about it..the variations are endless…Thank you…
Charlie, I'm sure it would be great without cheese.
Have you ever made these without the cheese? Can that be done? I am trying to cut back on cheese – I don't mind putting a little in, but the recipe calls for a lot.
These look sooooo good…and EASY! Thanks for the recipe!
Janet, Spike Seasoning is definitely optional in this recipe, and I'll edit to make that more clear. You can use any type of all purpose seasoning mix that's good with eggs. Hope that helps.
Melissa of glutenfreeforgood is incorrect. This is not a soy-free dish. The Spikes uses defatted soy protein (it's the first ingredient). So, for those of us with a soy intolerance, Spikes is not going to work. Shame 'cause I liked the fact that it had all the other flavors in it, something difficult to manage with the typical selection of spices/flavorings available in the average kitchen. It would have been nice to give it a try.
I haven't tried making them with all egg whites, but I think it would work.
I made these the other day and they were a huge hit with the Family ;-).
I used 1/2 eggs and 1/2 egg whites..do you think I can use all egg whites?
I look forward to hearing back from you soon ~ Diane
Thanks Shirley. Hope you are having a fantastic time!
Kalyn, I finally made these for the last meal of our gfe retreat … sooo good! Perfect recipe to use up leftover bits of this and that, too. 🙂
Thanks, dear!
Shirley
Great recipe. Thank you!
Mine are in the oven now! I'm pretty excited!
I would probably saute the collards in a tiny bit of olive oil just until they're wilted, but I do think they would be great in the egg muffins.
Hi Kalyn, I am really excited to try these and it's giving me some hope about having an easier Phase 1! I would like to use chopped up collard greens and I am wondering whether you would recommend blanching them first (as you do with broccoli?) or just going for it. Do you think greens in general are good for this (also thinking of spinach) or might they be watery? Thanks so much!
Katie, the eggs always sink down a little as they cool. If they're sinking down really a lot, you might be beating the eggs too much.
I found this recipe and your use of the silicone baking cups and couldn't believe I hadn't thought to use them for eggs before. It was so much easier to use them than when i've tried in the past to use a tin muffin tin which doesn't ever get clean enough afterwards. Anyways, I've tried this recipe with my own fixing twice now and both times my eggs deflate after i've taken them out of the oven. Any ideas? I thought I wasn't cooking them long enough so the second time I left them in longer which made them brown quite a bit but I still had the same problem.
I actually have not ever used tomato. I'm thinking it would make the tomato very soft, similar to canned tomatoes, but it would probably taste good.
I made these this morning and they were delicious !! Since I was making them for different people I had a variety, some with cheese some without, some with sausage some without, but they all turned out great. I don't have the spike seasoning so I used seasoned salt and I think that tasted pretty good. I was going to use tomato but I didn't see any reviews saying they used tomato and it turned out well. Have you ever used tomato and if so how did it turn out ??
I'm not completely sure what you mean by "normal size" and "small." The top photos here are individual silicone cups that are about 2 inches across; I would not use anything smaller than that. Don't change the oven temperature, and just cook a few minutes less for small muffin cups.
did u use a normal size cupcake tin..can we use the small ones, if so what temp or hopw long should we put them in the oven for?
thanks!
Bit of a disaster for me I'm afraid. But I think I used all the wrong ingerdients (saw the recipe ans wanted to try them then and there!)
I used 12 egg whites (which worked absolutely fine – noticed some others had asked if this works – yes it does)…
I only had Haloumi cheese so I put a square in the middle of each one – didn't really work – tasted too salty.
Didn't like the Thyme either, think is was a little overpowering – I only used 1 tsp but was too much…
Plus when I took them out of the silicone cases, they were a bit 'wet', which I think may have been the veggies (sauteed some mushrooms befoehand) so I put them back in the oven for 5 minutes, on a baking tray, upside down, which sorted this…
Lol, I sound like a right fussy mare…! I'm not – I'll eat almost anything but I think I just got the combinations all wrong!
Will definitely be trying them again, but with proper cheese, and some other seasoning. And if I put veggies in, I might try and dry it a little on a paper towel first…
Thanks for the inspiration and all the tips…
Jayne xxxxx
I just now made these for the first time and I LOVE THEM I feel like I am cheating!! YUMMY I used red and green bell pepper mushrooms, green onions,reduced fat cheddar cheese, cooked turkey bacon chopped up and I used the Spike it is fantabulous! =)
Bea, easiest way to find things is by entering it in the search box in upper right. There is only one pancake recipe, but it came up on the top when I entered "pancakes."
Help please when you are feeling better. I was looking everywhere on your site for a pancake recipe, but could not find.—Bea
Glad you're enjoying the recipes! Yes, I always pre-cook the veggies. The recipe says "blanched" which means barely cooked in water, but you could also saute or microwave them. They don't need to be fully cooked but I would cook them a little.
Should I cook the veggies first (Brocoli, mushrooms) or does the the oven cook them well enough.
Thanks,
I love your site. I told everyone about it on facebook the other day. I am in training for my second marathon in May, and have been doing f. 1 again. Hard to get enough carbs when running so I am keeping my miles low until I get to f. 2. I also have my Hubby eating all you recipe's too. Those first two weeks can be hard if you don't find some variety. That why I am loving you for helping me. haha
I should edit the post, because I rarely freeze them any more since I find they will keep well in the fridge for at least a week. I think the wateriness when they are frozen seems to depend partly on the other ingredients you use, but I don't really know why it happens sometimes and not so much others.
I tried these and froze them but when thawed they were really watery, any ideas why this happends? I was very dissapointed as i though this would be a fab idea for hubby to take in the morning on his way to work.
The muffin cups in the top photo are the size of small cupcakes (not mini, but smaller than regular muffins.) You could bake this in a dish and it would be what I call a breakfast casserole. This post about breakfast casseroles might be helpful, or you can enter "breakfast casserole" into the search bar on the blog and find lots of different ideas.
Are you using mini-sized muffin cups or regular sized for this recipe?
Also, if I wanted to bake this in a small dish, would it still come out ok? Thank you!
I made these this morning for 4 hungry boys and they scarfed them down. I had cooked my meat ahead of time so they were super easy to whip up after a late night! This is the 2nd time I have made these. The first time I used Pam to spray my metal pan and they stuck a little. This time I thought I would out smart the pan by using shortening. BAD idea. Pam was much better. I am going to have to buy a silicon pan. I see them when I am shopping but haven't bought one yet. Thanks for the recipe! It is yummy!
Glad you're enjoying the recipe. The I love the individual silicone baking cups for this.
Got two boxes of eggs to use up, and I'm gonna make a batch of these to do me for the next week. I've always loved this recipe, and it's been a long while since I've made 'em; can't wait to have them again!
Thanks for the recipe I am going to try these out tonight!
Hi Kalyn,
I just wanted to thank you for all these wonderful South Beach Diet recipes! I am on phase1, and I am always looking for new and delicious dishes to cook. I am so glad I found your site! Please, keep posting 🙂 Take care!
Fantastic Idea
Thank you so very much for sharing these wonderful low-carb recipes~
Love these and all of your breakfast casserole recipes. A couple of questions – my DH popped the muffin in the microwave and said it seemed kind of rubbery after 1 minute. I used ham, green onion/shallots and swiss cheese. Any thoughts? Also, I was wondering if I should change anything if I want to make these with no cheese to be dairy free. Thanks for your great site!
Maybe your microwave is a lot more powerful than mine; just heat until they are warm. (I think I will change the post to make that more clear, thanks.) Just use more of the other ingredients to make them without cheese.
Not sure if you mean completely vegetarian (without eggs) but you can definitely make them without any meat. I've made broccoli cheese ones many times. The options are endless.
Has anyone made the egg muffins vegetarian?
Have no idea how I stumbled upon these but hurray! Starting a new healthy eating regimen this week and these are perfect for my busy lifestyle!! Made them just now, and they were perfect!! Thanks!
Dee, thanks for that nice feedback. And I'd say this is a pretty healthy breakfast for any type of diet.
Thanks for the recipe. I made these muffins. I put in spinach, low-fat cheese blend, and green onions. It was tasty and easy. I am trying really hard to lose weight and breakfast has not been that easy to navigate. I would not say that I am on SBD, but I am trying to incorporate more of the recipes into my menu. Your website is GREAT!
You could definitely use low-fat ricotta for these. I might combine it with another stronger-flavored cheese.
I was wondering if it would be ok to use low fat ricotta cheese for this?
These look and sound so delicious. I don't have a muffin pan! I'll have to borrow one from my mother in law so that I can try these. I am craving them just looking at your pictures.
Hoarky, glad you like them (and that you're liking broccoli too.)
Found this recipe tonight and immediately made some. They taste amazing, are ready-to-go in the mornings and offer built-in portion control. Thank you!!
(Too, I never knew broccoli was good until I found your roasted broccoli recipe. Thanks for that as well!)
Eliza, if they seem too oily it would be from using too many high-fat additions. I'd use less cheese or meat and more veggies.
These sounded wonderful so I tried to make a batch to freeze. They taste delicious, but I have one question. They seem to be rather oily, is there anything that I can do about that?
Thanks!!
Meg, so glad you liked the egg muffins, and good to know that they work well with Eggbeaters too.
Thank you so much for this great post! I was looking around for some good South Beach recipes and stumbled upon this one. I'm currently on Weight Watchers, so this week I'm experimenting with recipes that fit in with both plans to create a low carb WW regimen.
I tried your recipe using Egg Beaters and it came out great. The egg whites decrease the fat significantly and the container made it easy to pour. The cheese, green onions and canadian bacon really made these muffins a treat!
Thanks again!
Natalie, sounds like a great combination of flavors!
Made these this morning for the first time. Wasn't sure how I'd like them, so I only made 6. Now I wish I'd made 12, because they're amazing! And my boyfriend liked them too.
My combination was green onion, sun-dried tomatoes, mozzarella cheese, hot Italian sausage, and mushrooms. I think the sun-dried tomatoes were my favorite part – they gave it a nice sweetness to contrast the meaty sausage and eggs.
I made these in a metal muffin pan that I greased generously with melted butter – no liners. I needed 5 eggs to make 6 muffins. I'd recommend the butter-greasing, as none of my muffins stuck at all!
It is normal for the muffins to shrink down a little when they cool. If they seem to be shrinking a lot, maybe you're beating the eggs too much. They should only be mixed enough to combine the yolks and the whites.
Kalyn.. thank you so much for having such an awesome blog – it truly has helped my husband and I. We are starting our second week of Phase 1 in the SB diet!
I tried out this wonderful recipe.. but for some reason when I bring out the tray from the oven – after a few moments- they shrink down. What could I be doing wrong?
We have friends on a gluten free diet, and my doula (who is coming to visit our house tomorrow morning) is on one as well. I'm a vegetarian- coming up with something that is quick and easy for serving for casual morning visits that please both of us is so hard! These are perfect!
My husband is always rushing out the door to work as well, so maybe he'll love these too! I can't wait to try them!
The amount of egg will depend completely on the size of the muffin tins. Sounds like yours might be on the small side, just use less egg next time.
I just made these this morning and I fear I've done something wrong…
I have what I believe to be a standard sized silicon muffin pan. I added the green onion & cheese (and a little bit of chopped pepper) to the cups and then added the beaten egg (15 of them).
However, there was way too much egg. I ended up overfilling the cups – they are coming out of the oven in a few min and they are HUGE…and I still ended up throwing way a good portion of egg. To my eye, it looked like 3-3.5 eggs went down the drain.
Any ideas? Was I only supposed to use 12 eggs for the silicone? Maybe I misread…
Thanks!
Annie, these never get as light and fluffy as a cake, but they shouldn't be rubbery. That would be caused either from cooking too long in the oven or (more likely) from microwaving too long when reheating. Glad the silicone pans were a hit.
Hi, Kalyn,
Just wanted to let you know that I bought my silcone pans at Target and they worked perfectly, with no odor whatsoever. What a breeze! The muffins looked pretty, and I ate them the next morning for breakfast, but they were a tad rubbery. I don't know if this is "normal" for the recipe (maybe they'll never "fluff up"?) or if I over-filled them. I'm going to keep at it, though–lower oven, less egg, maybe some FF half n half (though you did say you stopped using it) until I get it right. Thanks for the guidance and the inspiration.
Well, that's ok, Kalyn. Thanks anyway. Guess I'll have to take my chances!
The ones pictured in the top photo in this post are my favorites, but I'm afraid I don't know the brand. I bought them at Amazon.com, but when I just checked I didn't see any that look exactly the same. I thought mine were about $10.00 for 12 cups, so they may be the Wilton ones and the color has been changed. Sorry, but that's all the information I have.
Thanks, Kalyn. Since I'll be buying the silicone pans or liners, I wonder if you have a recommendation. The research I've done says to twist the pans and make sure they retain their color–otherwise it's not 100% silicone and the plastic fillers used will smell. Unfortunately I've had trouble finding them in stores and will have to order online, so won't be able to test. A brand or store rec (Target; Bed, Bath, Beyond, etc.) would be enormously helpful.
Thanks again.
You can can make them either size (the first photo shows the smaller muffins you'll get if you use a 12 muffin tin. Just adjust the cooking time a bit for the smaller size muffins if you make 12.
Kalyn, I'm excited to try these for a brunch I'm giving. I notice that the recipe calls for a 12-muffin tin, but the picture shows 6. Sometimes the 6 muffin tins make larger muffins than the 12. Do you recommend one size over the other or doesn't it matter?
Melissa, glad you like it. I've been making these for over five years now and the options are really endless.
Kalyn — what a great idea and they're gluten-free, soy-free, nut-free and on and on. You could tweak these to be anything you wanted. I also like the idea of promoting this as a healthy, fast breakfast for kids. Busy moms complain about having time to come up with sound nutrition as they send the kids off to school. This fits the bill! I'll be trying this with chopped greens (kale, probably). I also like the fact that you could make a couple of personal ones with silicone muffin cups and not have to make a dozen. I don't have a microwave, so reheating might dry them out.
Good one! Thanks, I appreciate the recipe.
Melissa
Becka, I haven't eaten them cold. If you like cold eggs I guess they'd be okay, but not as good as when they are warm.
Hi,
Just a quick question – what are these like to eat cold?
Only, I don't have a microwave and don't want to heat the oven up every morning just for them.
Thanks!
Jordan, I'd say that couldn't hurt.
Thanks Kalyn. How about giving it a stir after 5 minutes in the oven? I might try that.
Jodan, I do take a fork and kind of "stir" before I put the muffins in the oven to bake. Doesn't solve it completely but it helps.
Sorry if this is a repeat from an earlier comment — Any tips for getting the ingredients suspended in the egg rather than all in the bottom? Thanks for this great and easy recipe!
Reshmy I think many people all over the world have had this idea! I don't think I was the first one, but yes, I've done it for a long time. I don't know if there is any delivery from Amazon.com in India, but they sell Spike Seasoning. If not, just use any general-purpose seasoning blend that's good with eggs.
Hey Kalyn,
Glad to chance updon your blog. I recently made up a similar recipe thinking I was being very clever but you have clearly been doing this for long. And I need to find Spikes Seasoning now. Which is going to be a difficult task in India 🙁
What will not be an task is returning to your blog to try out new stuff. Doing that now!
Diana, glad you like the idea. Definitely a favorite breakfast around here.
OMG! That's amazing. I believe these babies will be our favorite breakfast dish:)
Thank you so very much!
Blessings,
Diana
Hope they will work out for you. I'm not sure if I made up the name "egg muffins" but if not, I can't remember where I heard it. That's just what they seemed like to me, and perfect for a quick breakfast on the go!
I have never heard of eggmuffins before, but they are right now in the oven. I made only 4, due to lack of enough eggs, and are really excited to try them out. This would make a perfect veggie-breakfast for my busy mornings.
And it only took like two minutes to prepare them!
Thank you for sharing! 😀
I quit freezing these because I realized they would stay good in the fridge at least a week. Also I've never used a mixer to beat the eggs, just whip them with a fork. Hope you'll like this version.
I make the SB book version every week, having a few probs though. I use a metal muffin tin and my eggs seem like they just rise to the top and after being in the freezer they kinda reheat icky. I've tried beating the eggs less (rather then using an electric beater) using paper cups, but they still seem to deflate. my ingredients are eggs/seasoning/spinach/cheese. maybe i'll give your version a shot.
Tommy, glad you liked the egg muffins!
Made these to save time in the morning, and boy are they good. Thanks for sharing this one.
Laura, glad you like the recipe. Nowdays I have individual silicone muffin cups, which are great for these.
Thanks so much for this recipe! Now that school has started back, its usually breakfast on the go for the whole family. My husband and I are just starting phase 1 and are looking for some foods that mimic carbs and are easy too. Can't wait to try them.
I was at a loss for quick breakfast ideas and these seem like just the thing. Thank you!
I'm excited to try these out! Thank you for the recipe and options for using regular muffin tins since I don't have silicone ones. That's really helpful!
I made these for the first time today! I liked very much. I added a little almond flour, and butter buds. They had a pastry, or croissant texture.
I could not stop after just two. Thanks for the recipe!
Krystal, interesting idea to make it into a sweet muffin. I'm more of a savory breakfast person myself, but I bet some people would like it.
Judy, Thank you soo much for you southbeach diet receipes I have lost 15 kilos and counting (about 30-35 lbs) I love to make these and have tried several variaties… my favorite by far is making them with milk, stevia, vanilla extract, and cinnamon. If you like french toast I highly recommend trying it. I do not have a specific receipe for you to use, as I live in France and measure in grams but I highly encourage you to try it and post an "american' friendly receipe. thanks again
Krystal
Abimars, not really sure why the muffins would shrink, (although when I make breakfast casserole they do shrink down a bit, but my muffins never do.) Maybe I would lower the temp by 25 degrees and cook slightly longer, and see if that makes a different. Also don't beat the eggs too much, not sure if you did that or not.
Just to say a big thank you I made them (with a muffin tin) and they tasted great but didn't look so good, they shrunk as soon as I brought them out of the oven, did I do something wrong?
I haven't made this with egg whites, only with frozen egg substitute. I still prefer regular whole eggs, (I hate throwing away the yolks, and whole eggs aren't limited on South Beach.) If you want to use partly egg whites, I'd probably use about half regular eggs and half egg whites (increasing the amount so it would equal whole eggs of course.)
Kalyn, I saw that you have made with some egg whites but not all. What ratio of egg whites to eggs did you find successful?
I've made these muffins several times now and every time they've turned out great! My 2yr LOVES them. I've added my own ingredients to them. I've made them w/ black olives, feta (replaces the shredded cheese) tomatoes. As well, I've made them w/ sun dried tomatoes and mushrooms, spinach. The possibilities are endless … Great Idea!!
I make these on Atkins….and I add a small square of cream cheese in the middle with diced peppers & onions….they are just AWESOME!
Almost feels like I'm cheating!!!
I wanted to add that small diced or sliced potatoes with the veggies in these egg muffins are also excellent!!
Kim that sounds great (and all okay for phase one too!) Thanks for sharing.
Hi Kaylyn- Thanks for the great site! I made your egg muffins with great success but today I made them with a twist that I would like to share-
I browned some “Soyrizo” (Mexican meatless Chorizo- available at Walmart) and in the bottom of each muffin pan I put some of the Soyrizo, chopped green onion, jalapenos,cilantro, drained black beans, cheese (pepper jack or crumpled manchego) and then added the eggs and cooked them as per your recipe. I think it all is OK on phase one. They came out great!
My condolances on the loss of your step-mom.
Thanks so much! I will get liners and spray them today! The freezer stash is getting low! =) I’ve read too much about how teh silicone muffins ‘tins’ are not healthy. Thank you for the tip!
LOVE your website!!! So glad I found you!
Cari, before I had the silicone pan I used the metal type of muffin liners sprayed very well with non-stick spray. (Actually nowdays I like the individual silicone muffin cups best.)
I love these! Have made them twice (on day 6 of P1). But both times they stick sooo badly to the pan. =( I don’t have a silicone muffin tin and honestly don’t want too… not sure how safe they are to use.
Does anyone have a suggestion?
Many thanks!
Cari
Joy it says “cooked turkey sausage” and the turkey bacon should be pre-cooked too. Hope you like them!
i intend to use turkey bacon, but i dont see anywhere indicating if the meat is to be precooked. can’t wait to try these. it should save me the time it takes to make omelets in the morning!
Jess, some veggies are okay uncooked (like red pepper) but for mushrooms or zucchini, I would cook them a bit.
I’m going to try these today! I have a question about the veggies, and I don’t think I saw it answered anywhere here. I plan on using zucchini and mushrooms in mine. Do I need to cook my veggies up a little bit before adding them, or will they get cooked enough in the egg? Thanks!
These things are going to save my mornings. I just made a batch and had a couple for breakfast. Delicious! Easy to make (the silicon trays really are a breeze to clean) and so tasty, I can’t believe I’m going to be able to just grab a couple on Monday morning and not have to cook! Thanks.
Hi Kalyn,
I just tried your idea for egg muffins. I have t say I’m a picky egg person, they have to be “just right” for me to eat. These were wonderful!! I can’t thank you enough. I have 3 young children, work full time and never have time fr breakfast, you just made my mornings alot more pleasant.
Regards,
Laura
These are so much better than the ones in the SB Diet Book! I used fresh parmesan and a little goat cheese, tarragon and a little salt. Also used turkey sausage. Amazing!!! They just came out of the oven and smell so good!
This sounds fabulous! I will try it on Monday, my first officla day on Phase 1!
I was just diagnosed w/ celiac disease and am having a hard time figuring out what to eat. I made these this evening and they were delicious. Great way to fix eggs!
Joyy, this could be fine for SBD phase 2 if you’re careful to use 100% whole wheat bread. It’s hard to find though. If the bread says “wheat flour” then that’s not whole wheat. I think the idea of a mini-strata is interesting!
I have been making these egg muffins for a while and enjoyed having a great to-go breakfast. I never thought much of the texture though, so when I ended up making a strata to appease my nostalgia, I realized that it might make good egg muffins as well!
I know it’s probably not that SBD friendly, but I think they are more moist and light than the regular egg muffins: 6 eggs, 1/5 c milk, 2 slices whole wheat bread (cut into tiny cubes), plus cheese and whatever veggies and meat – pour into muffin cups and bake!
My favorite add-ins for this are swiss cheese, kale, and lean ground turkey browned in chili garlic paste.
I just tried these this morning and loved them. I actually went to WM yesterday in search of a silicone muffin pan (needed a good excuse to buy one)only to find out they were out of all their silicone products. I forgot to pick up paper liners, but I did have some foil ones. I was pleased to find out that, after spraying them, the muffins came right out, clean as a whistle. Thanks for this great recipe. I used only the cheese and the green onions, but I love knowing things I can add for a healthy breakfast. Thanks so much for your website — I just discovered it, but you can be sure it is bookmarked!
Kalyn – I tried this this morning for breakfast. I layer diced smoked turkey breast, diced onion, marjoram, steamed asparagus, and swiss cheese. I added chives to the egg mixture as I mixed it. They were wonderful!
Thank you for sharing this recipe.
Hey – these would be perfect for my husband who’s always “too busy” to have breakfast but loves eggs. But I can also see that silicone muffin tins are pretty much a requirement – I have no desire at all to try and clean my metal ones after a batch of these 😉
I just found your blog while searching for South Beach phase 1 recipes for shrimp and as you see I began exloring. Thank you for so many recipes!
What a great idea Kalyn! I need something portable for work. Thank you! : )
Made these last night (while dinner was marinating, I love getting two things done at once!), and took two for breakfast this morning. They’re perfect! I love how easy they were to make, and how versatile — I put mushrooms and pancetta in the ones I made, but I’ve already got plans for the next batch with sausage and peppers! And SO easy to grab on the way out the door, which has got to be their finest virtue. Weekday breakfasts are a huge struggle for us. Thanks!
Will blog about it as soon as I have time to grab a picture! 🙂
Forgot to say, use 2 cupcake liners, even for the foil ones and spray the inside one.
Anonymous, if you don’t want to invest in the silicone pans, I had pretty good luck using foil cupcake liners (very well sprayed with nonstick spray). I do prefer the silicone pans though. I’d like to try the individual silicone cupcake liners too, I bet they’re great.
Tried making some egg muffins for the first time last night using red onions, celery and cheese as well as eggs and milk and seasoning. YUM!! Only problem was, they stuck like glue to the (non-stick, greased) baking tin. I’ve just spent 30 mins scrubbing it after an overnight soak. I’ll definitely be trying silicone next time!
I’ve been making these for some time and I have to thank the commenter that suggested Penzey’s Northwoods! I like Spike but I’m not quite as big a fan as Kalyn. But the Northwoods really tickled my tastebuds and took this dish to another level for me.
I put a lot of mushrooms, a pinch of cheese on top and a couple of green onion. However, I’m thinking of using Penzey’s freeze-dried chives next week.
Mine never look as pretty as the ones you make, Kalyn. They tend to be a little brown and shriveled on the bottom. I reduced the heat to 350 and I cook for 30 minutes and that helped but didn’t completely fix the issue. I’ll keep trying!
Thanks for the great recipes.
Katie, I don’t think I’ve made them without cheese, but I’m sure you could. I don’t think the baking time would be much less, if any. Let me know if you try it.
Can these be made without cheese? Would they still set up properly, and if so, how much should the baking time be reduced (if at all)?
This is my first visit to your site and these sound and look delicious!
These egg muffins are such a nice idea, thanks for the recipe
These look good! Golden brown melted cheese…mmm… I recently tried a variation of your cottage cheese egg muffins and they were really good.
What a great thing to have in the freezer for company!
These sound great! I love the idea of adding sun-dried tomatoes that one of the commenters suggested! I’m thinking maybe some sun-dried tomatoes, feta, olives and some Greek seasonings would be great. I actually received some silicone baking cups for Christmas!
Lovely and I bet they are delicious! I am definitely, definitely making these soon!
I’m with Judy, I can’t wait to try this! I’m so excited! Thanks Kalyn!
OH, Kalyn!I must sink my teeth into one of these really soon. I’ve been looking for some healthy recipes that I could make over the weekend and quickly reheat for a grab and go breakfast during the week. Thanks for revisiting this recipe.
Johanna, I made Heidi’s recipe too and really liked it. There are links to the two versions I made in this post. This recipe is very different though, no flour or almond meal, so it’s more like a mini-frittata than a muffin. (If I had know someone was going to come up with some called cottage cheese and egg muffins, I would have named this something else!)
Wow – 15 eggs – that is a lot (for someone like me who dislikes anything too eggy) but I was interested to see the recipe as I made heidi’s recipe yesterday and really enjoyed it! I love the yellow against the bright blue of the silicone moulds. I found (on my mum’s advice) that I didn’t even need to spray the silicone muffin pans!
Hey Kalyn,
I hope you had a great holiday.
I have been plagued with computer problems, turtle slow dial up, and several personal issues I won’t mention, which has kept me away. I am happy to see the new login for comments..maybe it will make it easier for me?
If only I could get affordable DSL in these back woods hills I could visit more often.
I am not much on breakfast as working in the stuff for years was such a put off..this does look yummy though.
Hmmm,
maybe I can make my chard pie or herb pie in muffin cups–I just got some very cute silly silicone cups with feet for the wee folks in my life.
I LOVE egg muffins – and those look very delicious. I’ll have to try your version.
I think you make the most delicious and fun breakfast dishes! They are always so simple but never plain!!!
I make these for a first course, lots. I really should make more and have them for breakfast, as well.
Scott loves these, we have them at least once a month.
These will always be an all time favorite in our house.
As the European in the family, breakfast is yogurt and coffee! However, since I have to grab lunch on the go, these are the perfect thing to put in my backpack. I enjoy experimenting with different cheeses like goat and feta, different herbs too (fresh oregano is so good and good for you too). Yours are so cute!
This is the year I’m finally going to lose ‘the baby’ weight. I think it would help if I ate breakfast but I can’t stand cereal, something like this I think I’d love but not sure I could stop at eating two. Inpsired by your blog a while back I bought a South Beach Diet Cookbook. It went straight on the bookshelf! I wish I had your willpower or whatever it is to just get on and do it.
Kalyn,
very interesting recipe, I will have to try them.
Have a wonderful day, Margot
Elkit, you are so sweet! It always makes me so happy when I find out that people really use recipes that are my own “make over and over” favorites, like this one.
I’m easing my way back into low-carb eating, and make a batch of these almost every weekend, with whatever veggies have to go. I have a set of 12 silicone mini-muffin cups that I use (they’re a bit smaller than you muffin pan, so I use fewer eggs, and they cook and microwave more quickly).
I owe you, Kalyn – you are practically my personal chef these days! 🙂
Comments before this are from the earlier post in October of 2006. My apologies to Evie, I guess I missed that question about how to eat them. You could eat them with a fork, but I most often just wrap a napkin around them and eat them like that. (Of course a lot of the time I’m eating them in the car on the way to school! I might use a fork at home.)
I just made these (I bought a silicon muffin tray especially) with reduced fat cheddar and spring onion, and they are absolutely delicious. As I’m from the UK I don’t think I can get Spike seasoning, but I used salt, pepper, a little cayenne and some thyme and it worked a treat.
I was wondering what on earth I could have for breakfast in the office after my workout, and this is the answer.
Thanks Kalyn!
Jen
I have a question that is probably dumb, but how do you eat them? On a plate witha fork? Do you put them in between two halves of an english muffin? It seems like it would be to greasy/squisy to eat like a muffin with your fingers.
Anonymous, I haven’t made them with mini-muffin tins, but I think it would work if you reduce the baking time. I agree, that would be great for kids.
Quick question – have you ever tried these with mini muffin tins? Seems like the perfect size for my 1 year old!
Marg. as I mentioned above, I have made these with egg substitute (frozen egg product) and it worked fine. I haven’t done it with egg whites only though, sorry.
My MIL makes a dish called “Southwestern Egg Puff” which is essentially the same thing, but baked in one big pan. I hate the big pan. It never cooks quite evenly enough for me.
As muffins, though, this would be great.
has nayone tried it with yolkless eggs, or with whites only? I can’t eat hard-cooked yolks anymore 🙁
I made them with egg whites and they came out perfect!!!!
Hooray, a place to come and get good recipes. I use to have a choice on my weight, go to weight watchers, take my time. I am almost at goal when all of a sudden I am dianosed with a respiratory disease and have to take prednisone. I have lost too much already to start gaining. So I am on the SouthBeach diet and have come here to make use of your blog. Thank you so much, you have saved my sanity.
Oh, I wish I had read this earlier. This sounds like a perfect road food for our trip- I don’t mind eating cold eggs. Eggs were the one thing I could come up with to make “local” road food at this time of year, so I went with egg salad. And I love my silicone muffin pan. I will certainly be making these when I get back home.
Zoe, I haven’t made them with egg substitute for a long time, so I’m not sure about that. I do think that with metal pans they might cook more quickly and lowering the temperature might help with a metal pan.
I’ve only made these once, and I had the same puffed-up-then-falling problem. Each one had a huge air bubble in the bottom. I will try adding less egg and more cheese (yum!) and lowering the oven temp. Also, do you think using metal muffin tins and mostly egg substitute had anything to do with it?
Anonymous, great! I’m glad it worked out.
Thanks for the reply Kalyn! I tried a small batch and added more chopped veggies and ham, and only used enough egg to hold everything together. I also lowered the oven temp to 350 degrees. They came out beautifully, just perfect looking! I am making these for a brunch, and I know they’ll be a huge hit with my SBD buddies. Thanks again!
Anonymous, that happens to me once in a while too. I’m not completely sure how to prevent it, but I’d suggest trying two things: Don’t fill the muffin cups quite so full, and turn the temperature down maybe 25 degrees lower. I think both of those will help.
It might also have to do with how many other ingredients besides eggs you have. I like lots of other stuff, and just enough egg to hold it together, which probably keeps them more solid, less puffed up.
Let me know if this helps.
Hi Kalyn,
I tried this recipe using a metal muffin tin, and the muffins came out delicious, but they deflated in the middle once I took them out of the oven. Anything I can do to prevent this from happening?
Thank you!
Tanna, yes I’ve made them with eggbeaters. They work fine, but I prefer the taste of real eggs. (no surprise there!) You could also use regular eggs but add more egg whites than yolks if you’re cutting down on fat and cholesteral.
I have to do these. Have you tried these with egg beaters?
Anonymous, yes you do have to be careful not to overcook them or they can get too hard. The cooking time depends a lot on how many ingredients besides eggs you add, that’s why I give a range for cooking time and why I say “barely browned” in the recipe. Some ovens run hot for what the temperature shows too. You might want to reduce the temperatue a little. Try again with a shorter cooking time.
I just tried these yesterday and I think I cooked them too long in the oven as they are a bit rubbery.
I cant imagine microwaving them for 2 minutes as they would be really un edible. Any advice?
These are in the oven right now, with chicken sage sausage added! I am so excited to try them. Thanks, Kalyn!
I got up at the crack of dawn and ran to Wal-Mart to puchase a silicone muffin pan just to make these. Well, let me say, they were worth every bit of trouble! Absolutely delicious, and I didn’t even have all of the “right” ingredients..no green onions or Spike seasoning, so I made mine with crumbled veggie sausage, cheddar, and salt & pepper. Thanks so much, Kalyn, for another fabulous recipe!
I’ve never done the South Beach Diet, but I can see myself easily making some of these! They look delish!
I went out and bought Spikes seasoning when I first started reading your blog. LOVE IT. And I made your version of these muffins back then too. So now I have to go buy the silicon muffin tins (you are such an enabler!)
I make something similar with smoked salmon and chevre for a starter. Never thought about breakfast…. they look wonderful
YUMMM! I have done something like this in a larger pan and served it in slices but I have never thought of using a muffin tin. You know what I bet would be really good? laying a peice of partially cooked bacon in the bottom to make a ring then pouring the egg inside. Would be cute and decorative. I am going to have to try this!
Too bad my husband won’t do eggs–these look perfect for our rushing-out-the-door mornings and a way to avoid the coffeeshop muffins! More for me I guess!
Karina, perfect for gluten-free.
Brady, thanks so much. Sounds like I need to check out the Penzey’s Northwoods Seasoning. Isn’t Penzeys the best.
Kalyn,
I have been meaning to thank you for this one. I make these a lot and my family loves them. I add cooked breakfast sausage, italian sausage, cheddar or mozzerella-even sun dried tomato-anything I have on hand. However, I have found that Penzey’s Northwoods Seasoning is my “must have” ingredient in these.
So yummy!
P.S. the kids love to help make these, and we make them in silicone muffin cup liners. Works like a charm.
Thanks again,
Brady
I LOVE Penzys! I use Sunny Paris or Mural of Spices in mine. 🙂
Oh – yes. I keep forgetting about these babies. Perfect for a gluten-free breakfast, brunch or even lunch. Thanks, Kalyn!
Ellie, Ilva, WMM, and Kevin, hope you like them. (Ilva, so shocking that you don’t eat breakfast. Ok, just kidding abou that.) The silicone muffin tins are fantastic. I’m going to try some more of the silicone baking pans too.
Mae, Spike is a blend of lots and lots of herbs and spices that is quite unique, but I think any seasoning that you like on eggs would be good in this. Spike is an all natural product that everyone in my family loves though. It’s good in so many things. (I love it in tabbouli.) You can get it on Amazon.com.
Kalyn, they look so good to eat. I would like to try and make these but what is in ‘Spike’ seasoning? They don’t sell that here but we have something called ‘All Purpose’ seasoning which has spices on them. Is this the same?
Kalyn,
I haven’t made those things in ages. I need to revisit them too.
I’ve gotta get on board with the silicon!
Egg muffins are great, I have to try your version! But I refuse to eat them for breakfast because it’s vile eating in the morning, no I will enjoy them for lunch, thinking about you!
So many mornings I am doing the mad dash out the front door with nothing for breakfast other than a cup of tea once I get to the office. I love that you can freeze these in batches to take on the run, and will be buying a large silicone muffin mould tomorrow to give them a go!
Judy, cornmeal is not good for South Beach, especially for phase one, but anyone who’s not a SBer might want to try it. The ones I make hold together very well.
Ruth, have fun visiting your daughter. Isn’t it amazing how easy it is to do a little diet tune-up with phase one for a few days?
Wow, the muffins really do look beautiful. Since we’ve been celebrating the Jewish New Year with lots of feasting for the last couple of weeks and with going off to Halifax to visit my daughter and son-in-law this weekend, I’ll need all the help I can get in the next few days.
So, thanks for breakfast!! And have a great trip yourself.
I can’t wait to try these. I made some a few weeks ago that didn’t really hold together, and I have been meaning to try them again. I used to have a silicone muffin thing but I threw it away because I didn’t like it. I will try it with metal.
Also, don’t know if you can have cornmeal on SB but a little cornmeal in the egg mixture really firms it up, esp. when using egg whites.