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Easy Meal Prep Egg Muffins- Keto/LowCarb

Updated: Jun 25, 2020

These are one of the most convenient keto breakfast prep items in my opinion!

You can mix it up and add in whatever meats, cheeses, or veggies you like. Add taco meat and cheedar cheese to get festive, or a fun combo could even be a play on chicken parm with chicken, a swirl of tomato sauce, and some Parmesan cheese.

The flavor possibilities are endless.


10 eggs

1/2 cup sour cream

1/8 cup heavy whipping cream

1/2 cup grated/crumbled cheese of your choice (I used crumbled herbed goat cheese)

1 medium green onion, washed and diced

2 slices of deli ham, finely cubed (Sub with any meat desired)

2 teaspoons pink Himalayan salt

1 teaspoon black pepper

1/2 teaspoon smoked paprika

1/2 teaspoon garlic powder


Preheat oven to 350 degrees Fahrenheit

Grease muffin tins very well or use silicone liners if desired.

Whisk your eggs very well, add in sour cream and heavy cream. Whisk in the salt, pepper, paprika, and garlic powder.

I find it easiest to distribute the meat and veggies among the muffin tins first, this way it's done evenly (they tend to sink when you add them directly into the mixed eggs and the muffins may not have equal amounts of the filling)

Fill the muffin cups 3/4 of the way with the egg mixture. Now sprinkle in the cheese evenly over the eggs.

Bake for 22-25 minutes, depending on your oven settings. The muffins should not jiggle, but be firm to the touch.

Allow to cool completley before removing.

Yields 12 egg muffins

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