Keto Egg Muffin Cups

  • Author: Carmella
  • Prep Time: 10
  • Cook Time: 25
  • Total Time: 35 minutes
  • Yield: 3 1x


These Keto, Gluten Free Egg Muffin Cups are super simple to throw together and super healthy. Perfect for your next meal prep! These baked eggs take convenience to the next level and are an extremely freezer friendly breakfast.



  1. 6 Large Eggs
  2. 1/4 cup Heavy Whipping Cream
  3. 1/2 Tbs Unsalted Butter
  4. 4 oz Mushrooms, sliced
  5. 1 oz Goat Cheese
  6. Salt & Pepper


  • Preheat the oven to 300 degrees. Add about 1 1/2 cups of water to an oven safe dish and place it in the oven while it preheats.

  • In a small sauté pan over medium heat, melt butter and sauté mushrooms until slightly golden or your desired doneness. Add salt & pepper to taste then allow to cool before proceeding to the next step.
  • Crack eggs into a mixing bowl. Add heavy whipping cream, salt and pepper. Blend using your preferred method, being careful not to incorporate too much air. This also creates that spongy texture we talked about. (I used my Cuisanart SmartStick Immersion Blender)
  • Distribute baking cups into your muffin pan or spray your muffin pan with nonstick cooking spray. If using baking cups, no spray is needed.
  • Divide egg mixture evenly between cups. Add cooled mushrooms and crumbled goat cheese to each cup.
  • Bake on the middle rack for 25-30 minutes, until the center is set.
  • Allow to cool for about 5 minutes before removing from the baking pan or cups. Allow to cool completely before storing in the refrigerator for up to 3 days or freezing for up to 3 months.


The low cooking temperature and moist baking environment keep these baked eggs from becoming rubbery or tough when the outside cooks before the inside.


  • Serving Size: 3
  • Calories: 263
  • Sodium: 286
  • Fat: 21
  • Carbohydrates: 3
  • Fiber: 0
  • Protein: 16