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Low Carb Egg and Cheese Muffins (Perfect for Meal Prep) - Easy, Portable, and Satisfying

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 12 servings
Ingredients Method

Ingredients
  

  • Large eggs (10–12, depending on muffin size)
  • Shredded cheese (1 to 1 1/2 cups; cheddar, mozzarella, Swiss, pepper jack, or a blend)
  • Milk or cream (1/3 cup; heavy cream for extra richness, unsweetened almond milk for lighter)
  • Salt and black pepper
  • Optional add-ins (choose 2–3): Diced bell peppers
  • Baby spinach or kale, chopped
  • Cooked bacon, sausage, or ham, crumbled
  • Green onions or red onion, finely chopped
  • Mushrooms, sautéed and drained
  • Cherry tomatoes, halved
  • Fresh herbs like chives, parsley, or basil
  • Cooking oil or butter (for greasing the pan)
  • Nonstick muffin pan or silicone muffin cups

Method
 

  1. Preheat and prep: Heat your oven to 350°F (175°C). Grease a 12-cup muffin tin generously with oil or butter, or use silicone cups for easy release.
  2. Cook any raw add-ins: Sauté mushrooms, onions, or peppers until soft and most moisture has evaporated. Let them cool slightly. If using bacon or sausage, cook and drain well.
  3. Whisk the base: In a large bowl, whisk eggs with milk or cream until smooth. Season with 1/2 to 1 teaspoon salt and 1/4 to 1/2 teaspoon black pepper. Add a pinch of garlic powder or paprika if you like.
  4. Add cheese and fillings: Stir in shredded cheese and your chosen add-ins. Aim for about 2 to 2 1/2 cups total fillings so the muffins are hearty but still hold together.
  5. Fill the tin: Divide the mixture evenly among the muffin cups, filling each about 3/4 full. Stir between pours to keep fillings evenly distributed.
  6. Bake: Place on the center rack and bake 16–20 minutes, until the tops are set and a toothpick comes out clean or with just a few moist bits.
  7. Rest and release: Let the muffins cool in the pan for 5 minutes. Run a thin knife around the edges, then lift out gently. Transfer to a wire rack to finish cooling.
  8. Serve or store: Enjoy warm, or let cool completely for meal prep. Add hot sauce, salsa, or a dollop of Greek yogurt if you like.