Reinvent your morning routine with a genius kitchen hack: the muffin pan. This plus a couple of eggs and tasty ingredients are all you need for easy breakfast egg muffins. And, get this: You can freeze these pre-portioned bites, so all you have to do is thaw, and pop in the microwave to reheat. Try out these low-carb recipes at 300 calories and 15 grams carbohydrates or less per serving.
9 Low-Carb Breakfast Egg Muffins Under 300 Calories
1. Spaghetti Squash Egg Cups | MyFitnessPal’s Original Recipe
Spaghetti squash is a yummy way to fit veggies in for breakfast. Green onion gives these egg cups their flavor, but you can personalize this dish with your favorite spices instead. Serve with a side of sauteed spinach to increase the fiber, vitamins and minerals content of your meal. Recipe makes 4 servings at 2 squash cups each.
Nutrition (per serving): Calories: 288; Total Fat: 18g; Saturated Fat: 7g; Monounsaturated Fat: 7g; Cholesterol: 389mg; Sodium: 424mg; Carbohydrate: 13g; Dietary Fiber: 1g; Sugar: 3g; Protein: 19g
2. Easy Cheesy Crustless Quiche | MyFitnessPal’s Original Recipe
Crustless quiche is the more manageable cousin of a full-on quiche recipe. This easy version packs plenty of breakfast veggies (think: onion, bell peppers, tomatoes, spinach) and cheese into a portable egg cup. Recipe makes 6 servings at 2 quiches each.
Nutrition (per serving): Calories: 237; Total Fat: 15g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 367mg; Sodium: 413mg; Carbohydrate: 8g; Dietary Fiber: 1g; Sugar: 1g; Protein: 15g
3. Spicy Spinach & Mushroom Egg Cups | Show Me the Yummy
Spicy and savory spinach and mushroom are perfect in these delightful egg cups. Awaken your senses by drizzling hot sauce on top! Recipe makes 6 servings at 2 cups each.
Nutrition (per serving): Calories: 125; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 124mg; Sodium: 131mg; Carbohydrate: 6g; Dietary Fiber: 2g; Sugar: 3g; Protein: 13g
4. Mini Ham & Cheese Quinoa Cups | Iowa Girl Eats
Ditch your fork and knife, and enjoy this bite-sized meal instead! These quinoa cups combine ham, zucchini and sharp cheddar cheese for a convenient breakfast or snack. Recipe makes 7 servings at 4 mini cups each.
Nutrition (per serving): Calories: 197; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 76mg; Sodium: 433mg; Carbohydrate: 14g; Dietary Fiber: 1g; Sugar: 2g; Protein: 18g
5. Broccoli & Cheese Mini Egg Omelets | Skinnytaste
Every bite into these mini egg omelets fills your tastebuds with cheesy broccoli goodness. Shredded cheddar and grated aged cheese give this dish it’s salty, nutty flair. Pair with yogurt, fruit and a cup of coffee or tea for a nutrient-dense morning meal. Recipe makes 4 servings at 2 omelets each.
Nutrition (per serving): Calories: 180; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 196mg; Sodium: 337mg; Carbohydrate: 5g; Dietary Fiber: 3g; Sugar: 2g; Protein: 18g
6. Freezer-Friendly Vegetable Egg Cups | Averie Cooks
Soft, yet dense and chewy, these portable egg muffins are a great way to sneak in veggies and protein for even the pickiest eaters. Frozen peas and frozen corn provide crunch to each bite and require less prep time. Recipe makes 6 servings at 2 cups each.
Nutrition (per serving): Calories: 172; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 258mg; Sodium: 266mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 4g; Protein: 13g
7. Egg & Toast Cups | Cooking Light
Whether you’re making a fancy brunch appetizer or a no-hassle, one-pan breakfast, egg & toast cups are a tasty option. These adorable cups are sprinkled with flavorful bacon and chives, but you can also substitute shredded cheese, sliced mushrooms or chopped onions — the possibilities are endless! You can easily double this recipe in the same amount of time by switching to a 12-cup muffin pan. Recipe makes 6 servings at 1 cup each.
Nutrition (per serving): Calories: 183; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 195mg; Sodium: 344mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 6g; Protein: 12g
8. Egg & Bacon Mini Casseroles | MyFitnessPal’s Original Recipe
Make a grab-and-go breakfast using egg, spinach, bacon, cheddar cheese and leftover bread. These mini casseroles bake up as complete meals that you can quickly reheat for breakfast. Recipe makes 6 servings at 2 mini casseroles each.
Nutrition (per serving): Calories: 300; Total Fat: 20g; Saturated Fat: 7g; Monounsaturated Fat: 8g; Cholesterol: 206mg; Sodium: 538mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 4g; Protein: 17g
9. Sausage Egg Breakfast Muffins | Healthy Recipes
Make an egg muffin meal out of a classic breakfast combo: sausage and eggs. These meaty muffins are easy to make and easy to eat. Pop one in before a workout, after a workout, with dinner, for breakfast or at work; these bites can be conveniently eaten anywhere, anytime. Recipe makes 8 servings at 1 breakfast muffin each.
Nutrition (per serving): Calories: 207; Total Fat: 14g; Saturated Fat: 5g; Monounsaturated Fat: 6g; Cholesterol: 225mg; Sodium: 398mg; Carbohydrate: 1g; Dietary Fiber: 0g; Sugar: 0g; Protein: 17g
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