Low Carb Egg Muffins Recipe

Low Carb Egg Muffins

Low carb, high protein and super simple to make… it’s like everyone’s dreams came true and arrived in the form of a breakfast egg cup! And just because this recipe is low carb doesn’t mean it is low in flavor. These Low Carb Egg Muffins are packed with spices, meat and veggies for the perfect tex mex breakfast that will leave your taste buds smiling 🙂

I usually tend to prefer sweeter breakfast items, but these little egg cups are so darn tasty that I don’t even mind enjoying these early in the morning! Talk about a balanced breakfast – you are getting veggies, good fats and lots of protein, in every bite. If you want to get in some morning carbs, pair a couple of these breakfast egg cups with a banana or some oatmeal!

Parchment Cups or Bust

Beyond these tasting delicious, the prep for this recipe is SO simple! One key thing to note when making egg muffins is this… MAKE SURE TO USE PARCHMENT CUPS! I am screaming this in all caps because if you’ve ever tried to simply spray your muffin tin and then bake your egg muffins without parchment cups, you will quickly realize that these things stick, no matter how much spray or oil you use. We are talking about a voluntary shoulder workout if you opt for no parchment cups because that’s how long you’ll be scrubbing your muffin tin in the sink. Here are the PaperChef parchment cups I’ve been using and I love them!

Is It Time to up Your Egg Game?

Beyond the lovely parchment cups, I chose to make this recipe with Vital Farms Organic Eggs and boy oh boy do quality eggs make a difference. Confession… I’ve always been someone who purchases cheaper eggs thinking meh, eggs are eggs. Eggs are not just eggs. The yolks were far more yellow and the taste was far better. Not to mention, I appreciate the idea of pasture-raised chickens that actually have space to roam… yay for the little chickies! I was forced to buy these because they were all Whole Foods had left amidst this crazy COVID-19 season, but oooh so worth it!

Ok friends, enough has been said about these tasty muffies… let’s make them!

Low Carb Egg Muffins
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins

These easy-to-make breakfast egg cups are one of the simplest ways to get in a low carb, high protein breakfast during busy weeks!

Course: Breakfast
Servings: 12
Calories: 103 kcal
  • 7 eggs
  • 3/4 cup chopped bell peppers
  • 3/4 cup cooked ground beef
  • 3/4 cup shredded pepper jack cheese
  • 1/4 tsp chili powder
  • 1/4 tsp paprika
  • pinch of salt
  1. Preheat oven to 350 degrees.

  2. Crack eggs into a bowl and whisk.

  3. Add all additional ingredients into the bowl, but keep 1/2 cup worth of the pepper jack cheese on the side.

  4. Line a muffin tin with parchment paper cups.

  5. Fill the parchment cups and sprinkle the additional 1/2 cup worth of shredded cheese on top of the egg cups.

  6. Bake for 20-25 min.

Recipe Notes


103 cals ~ 7g fat ~ 0g carb ~ 10g protein

Prefer a sweeter high protein breakfast that you can prepare ahead of time? Check out the recipe for these High-Protein Chocolate Breakfast Muffins as well!

2 thoughts on “Low Carb Egg Muffins”

    1. Wahoo! So fun to hear from you Aaron 🙂 They are macro-friendly, tasty and so simple to make – enjoy!!

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