two egg muffins with a cup of coffee

Mediterranean Breakfast Egg Muffins

These Mediterranean Egg Muffins make breakfast a breeze! Easily portable for on-the-go mornings, these low carb, keto-friendly fluffy muffins are packed with vegetables and feta cheese making them a healthy option.

Best Breakfast Egg Muffin Recipe – Low Carb, Keto, LCHF, Grain-free, Gluten-free, Sugar-free, Vegetarian

two mediterranean egg muffins stacked on a white plate

I so rarely have time for breakfast during the work week. We have a carefully structured morning routine, and one moment of deviation can throw off that equilibrium. If you have a morning commute, you know what I mean. For some reason, a few minutes can increase that drive exponentially.

Because of those morning drop-offs and traffic headaches, I tend to grab breakfast on the way to work. I was elated when Starbucks added egg bites to their menu, and believe me, I’ve enjoyed quite a few of those tasty bites in the car.

However, I had no idea that those two little bites contained somewhere between 9 to 11 grams of carbs. That’s not worth it to me. Especially when I can mow them down in literally four bites.

These Mediterranean Egg Muffins are my answer to a low carb, healthy breakfast on-the-go. I can easily make these on a Sunday afternoon, package them up, and have a full week’s worth of breakfast at the ready.

One of my other favorite portable car breakfasts is Crunchy Keto Grain-free Granola. This granola is perfect by the handful or sprinkled over some sugar-free yogurt.

egg muffins just out of the muffin in a tin

How to make Breakfast Egg Muffins

Keto Egg Muffin Ingredients

  • Olive oil
  • Red onion
  • Zucchini
  • Garlic
  • Roasted red pepper
  • Heavy cream
  • Unsweetened almond milk
  • Eggs
  • Oregano
  • Feta cheese
  • Sea salt
  • Black pepper

Tips, tricks, and take-aways about the Low Carb Keto Egg Muffin recipe and process:

Grease that muffin tin or use silicone baking cups. I have found that my muffin cups sometimes stick a bit (this may be the fault of my old, beat up pan), so be sure to oil that muffin tin liberally, or use a silicone baking cup if you have them. Don’t let the egg muffins sit too long after cooling as I find that does make removing them a challenge.

Use roasted red peppers instead of fresh. Roasted red pepper just gives these low carb egg muffins something special. Sure, you could chop up some red pepper and saute it alongside the zucchini, but I’m telling you, roasted is better. You can buy these already roasted and jarred in water at the grocery store to save time, or you can roast your own. See below for directions.

Serve immediately, or store/reheat as needed. This recipe is delicious either hot or reheated as necessary. I will portion out two muffins for each day of the week in a small glass resealable container so I can pop it in my work bag on my way out the door. These egg muffins are still delicious by Friday.

two egg muffins with a cup of coffee

How do I roast red peppers?

This is super easy to do and the result is so much more satisfying. I crank up the broiler and blister the pepper on all sides, turning periodically. Make sure you do this on a foil lined baking tray otherwise you’ll be cleaning burnt pepper juices out of the bottom of your oven. You’ll want a black skin. I know that looks and sounds scary, but trust. 

Once the pepper is blackened on all sides, remove it from the oven, put it into a medium sized bowl and cover with cling wrap or a towel. Let it steam for a few minutes and cool down before peeling off the skin. This step makes skin removal much easier and will keep you from burning your hands. That’s a win-win.

low carb mediterranean egg muffins pin

Other Quick Low Carb Breakfast Recipes you’ll love:

Mediterranean Breakfast Egg Muffins
Yield: 12

Mediterranean Breakfast Egg Muffins

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

These Mediterranean Egg Muffins make breakfast a breeze! Easily portable for on-the-go mornings, these low carb, keto-friendly fluffy muffins are packed with vegetables and feta cheese making them a healthy option.

Ingredients

  • 1 Tbsp olive oil
  • 1/4 cup red onion, finely diced
  • 1 cup zucchini, diced
  • 1 clove garlic, minced
  • 1/3 cup roasted red pepper, diced
  • 1 Tbsp heavy cream
  • 1/4 cup unsweetened almond milk
  • 8 large eggs
  • 1/2 tsp dried oregano
  • 1/4 tsp sea salt
  • 1/8 tsp black pepper
  • 1/3 cup feta cheese, crumbled

Instructions

  1. Preheat oven to 400 degrees. Grease a 12-cup muffin tin and set aside.
  2. Heat olive oil in a medium saute pan over medium low heat. Add onion, zucchini, and garlic. Cook until soft, 2-3 minutes. Add red pepper at the end to warm slightly. Remove from heat.
  3. Crack eggs into a large mixing bowl. Add heavy cream and almond milk. Whisk to combine. Add reserved vegetables, oregano, salt, and pepper, mix gently. Add 3/4 of the feta cheese to the egg mixture, fold in.
  4. Fill the muffin cups with the egg mixture, dividing evenly, about 2/3 full for each cup. Sprinkle remaining feta on top. Bake for 15-18 minutes until set and golden brown.
  5. Remove from heat and allow egg muffins to cool before removing from the tins. Eat immediately or store in the refrigerator until it is time to reheat and enjoy.

Nutrition Information:

Yield:

12

Serving Size:

1

Amount Per Serving: Calories: 81Total Fat: 6gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 129mgSodium: 135mgCarbohydrates: 2gFiber: 0gSugar: 0gProtein: 5g
Nutrition is provided as a courtesy and calculated to the best of my ability using online databases. It is suggested that you perform your own check to ensure that a recipe fits within the scope of your dietary needs.

Did you make this recipe? Let me know how it turned out! Leave a comment below and make sure to join the @noshinandnumnums community on instagram or facebook and tag me in your cooking pictures! 

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