Egg Muffins (low carb)

These vegetarian mini omelets, or egg muffins, combine fresh veggies, cheese, and heavy cream to create a savory, bite-sized breakfast omelet. Quick to prepare, they’re perfect for meal prep and make for a great grab-and-go option as you head out the door on busy mornings! 

What can I expect? 

Classic omelets cook on the stove and are made to serve one person, which can make serving a crowd a time-consuming task. However, these omelet egg muffins combine in a bowl, and cook in muffin pans, making them perfect to prepare in bulk! 

With no sautéeing required, all you have to do is combine the ingredients, bake, and serve. You can have a low-carb, high-protein, veggie-packed breakfast ready to eat in less than 30 minutes. 

Plus, this recipe is easy to customize with various mix-ins to use up any leftovers you have on hand and suit a variety of dietary needs. Add it to your weekly meal prep routine, making a large batch to keep on hand, and you’ll have nutritious breakfasts ready to eat throughout the week! 

Are Egg Muffins Healthy? 

Let’s take a look at the main ingredients: 

• Bell peppers
• Mushrooms
• Spinach
• Eggs
• Heavy cream 
• Shredded cheddar cheese

Bell peppers, mushrooms, spinach, and eggs are all nutritious food sources, made with natural ingredients. Use them to add protein, flavor, and nutrients to a variety of recipes. 

But what about heavy cream? What about the cheddar cheese? Is dairy healthy?

Here’s what we know. Dairy is full of vitamins, minerals, protein, and natural fat energy. But if everyone consumed dairy all of the time, dairy farming would become abusive and unsustainable…

Let’s be mindful of our dairy intake. Buy dairy that comes from pasture-raised cows and limit consumption.

Sugar is what makes food unhealthy. 

Most egg omelets are made with white potatoes or served with bread (refined grains), which digest very similarly to sugar. 

In a single serving, you’re already up to 15g or more of sugar. Next, you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.)

Omit the potatoes and bread, and this recipe becomes nourishment. The ingredients provide vitamins, minerals, healthy fats, and quality, whole-food energy. 

Enjoy these low-carb vegetarian mini omelets knowing they support your well-being. Learn more about eating less sugar here.

Egg Muffins Tips

1. Can I customize the vegetables in this recipe?

Absolutely! Feel free to mix in your favorite low-carb veggies like zucchini, broccoli, or mushrooms. Just avoid watery vegetables, as they may affect the texture.

2. Can I make these mini omelets ahead of time?

Yes, these mini omelets can be made ahead of time and stored in an airtight container in the refrigerator for up to 3-4 days. Simply reheat them in the microwave or oven before serving.

3. Can I freeze these mini omelets?

Yes, you can freeze these mini omelets. Once cooled, place them in an airtight container or freezer bag, and store them in the freezer for up to 2-3 months. To reheat, simply thaw in the refrigerator overnight, and warm them in the microwave or oven.

4. How do I prevent egg muffins from sticking to the pan?

Make sure to generously grease your muffin tin or use silicone muffin cups, which are great for easy removal and cleanup.

5. Can I use egg whites instead of whole eggs?

Yes! You can replace whole eggs with egg whites or use a combination. You’ll need about 1 ½ cups of egg whites for this recipe.

6. Are these keto-friendly?

Yes, these mini omelets are low-carb and keto-friendly as they’re made with low-carb veggies and no starchy fillers.

7. Can I add protein? 

Absolutely! Feel free to add cooked shredded chicken, turkey, or another choice of cooked ground meat if you don’t need to keep this recipe vegetarian! 

8. Can I make these egg muffins dairy-free? 

Yes, for a dairy-free mini recipe, use almond milk instead of heavy cream, and swap the cheddar with your favorite dairy-free cheese. 

9. What should I serve with these egg muffins? 

Made with protein, fats, and fiber, these mini omelets are filling enough to serve on their own. However, they’re also great with a side of fresh fruit, low-carb toast, peanut butter overnight “oats” or 4-ingredient pancakes. 

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