Cheesy Keto Egg Muffins

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Fluffy, protein-rich egg muffins loaded with cheddar and green onions, perfect for grab-and-go breakfasts with just 3g net carbs each. This keto (high protein) ready in about 30 minutes pairs large eggs, cheddar cheese, tablespoons green onions for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 120 calories and feeds 6, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 20 min Serves 6 120 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 375°F (190°C). Lightly grease a 6-cup muffin tin with 1 teaspoon olive oil.
  2. Step 2: In a large bowl, whisk together 6 large eggs, 1/4 teaspoon garlic powder, 1/4 teaspoon salt, and 1/8 teaspoon black pepper until fully combined.
  3. Step 3: Stir in 1/2 cup shredded cheddar cheese and 2 tablespoons chopped green onions until evenly distributed.
  4. Step 4: Divide the egg mixture evenly among the greased muffin cups, filling each about 3/4 full.
  5. Step 5: Bake for 18-20 minutes until edges are set and center springs back when gently pressed.

Frequently asked questions

How long does Cheesy Keto Egg Muffins take to make?

Total time is about 30 minutes (10 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Cheesy Keto Egg Muffins?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep large eggs from drying out.

Can I substitute ingredients in Cheesy Keto Egg Muffins?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Cheesy Keto Egg Muffins for a different number of people?

The recipe is written for 6 servings. Multiply each ingredient by (your serving target / 6). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Cheesy Keto Egg Muffins high protein?

Yes — this recipe is tagged high protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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