Keto Omelette Muffin Recipe

Keto Omelette Muffin Recipe

Breakfast can be one of the most hectic meals of the day, especially if you are not into waking up early to get it prepared. If you don’t start your day off on the right track with something that is keto-friendly, you might be tempted to deviate from the plan before your day has already begun. It can be a good idea to keep these Keto Omelette Muffin around so that you have something quick and easy to warm up, or take with you to work.

The idea behind these is that you can make at least a dozen of them at once, and then either refrigerate them for up to 5 days or freeze them and take them out as you need them. I like to make them in a variety of different ways so that there are choices and variety to keep it interesting. You may quickly grow tired of eating scrambled eggs everyday if there isn’t something about them that keeps them sort of new and interesting for you.

I use this recipe just as a guideline to show you that not only can you meal prep your breakfasts for the week (making it a perfect Sunday morning ritual), but you can also improvise and use whatever type of meat and vegetable ingredients you want to put in them. You could chop up some Broccoli or Spinach and put them in some, or use different types of meats that you might have left over from the weekend. The choice is yours, so that you don’t HAVE to make them the same way twice if you don’t want to.

Call them Omelettes, call them Muffins, call them Crustless Quiches…they are just delicious!

Keto Omelette Muffin Bite


Ease of Preparation: Easy

Prep Time: 15 Minutes

Cooking Time: 20 Minutes

Total Time: 35 Minutes

Keto Omelette Muffin Recipe Nutrition Label


  • 6 Large Eggs
  • 2 TBSP Heavy Whipping Cream
  • 4 Slices of Bacon
  • 4 Ounces of Fresh Pork Sausage
  • 4 Ounces of Ham
  • 3 Ounces of Sharp Cheddar Cheese
  • 4 Teaspoons of Salsa (Low Carb)
  • Coconut or Avocado Oil Cooking Spray


  1. Shred up some Sharp Cheddar Cheese and set aside.
  2. Cut up 4 strips of Bacon and cook thoroughly in a non-stick skillet over Medium-High heat, drain grease, and set aside.
  3. Cook up the Fresh Sausage thoroughly, drain the grease, and set aside.
  4. Dice up the Ham and set aside.
  5. Crack 6 Large Eggs into a large measuring cup, add 2 TBSP of Heavy Whipping Cream, and whisk together.
  6. In a 12-Muffin Pan, spray lightly with Coconut Oil or Avocado Oil Cooking Spray to prevent the meal from sticking.
  7. In 4 of the cavities place the bacon, in 4 other cavities place the ham, in the remaining 4 cavities place the Sausage.
  8. Pour the egg mixture equally into each muffin cavity, being sure to leave room at the top for more ingredients and expansion.
  9. Top each portion with an eaual amount of Sharp Cheddar Cheese.
  10. In half of the cavities spoon in 1 teaspoon each of Low Carb Salsa.
  11. Cook at 350*F for about 20 Minutes, or until completely cooked, but not until the tops brown. Since we will be heating most of these up later during the week we do not want to overcook them this time around.
  12. Either serve them warm right away, or place in an air-tight container and store in the refrigerator for up to 5 days. Optionally you can freeze as many as you want, and put them in the refrigerator the night before to thaw.
  13. Reheat any leftovers before eating.

SPECIAL NOTE: Feel free to use whatever preferred ingredients you want to. This recipe is just intended as inspiration to show you that it can be easy to meal prep for your weekly breakfasts so that you don’t have to rush in the mornings to start your day off on the right track.

Amanda Dawn

HI! I'm Amanda. A trained chef, nutritionist, and writer who is passionate about helping people live a healthy lifestyle. I lost 75 lbs in my journey and I love to help others enjoy great, wholesome food!

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  1. These look yummy!! With a few berries this would be a great breakfast! Thanks!!

      1. Berries would be good, but then they wouldn’t be keto friendly would they?

        1. Strawberries, Blueberries, and Raspberries are Keto-friendly. You just count the carbs obviously. It’s a misconception that things like Berries and certain Veggies aren’t Keto just because they have some sugars in them. But it can also be confusing that somethings with sugars in them ARE keto and some things aren’t. Serving sizes are relatively small on berries though, so just be careful.

          1. Can you explain the keto products that have like 1- 3 grams of sugar but say keto. Can we have those products?

  2. Can you reheat it in the microwave? Or will they not taste as good heating them up that way?

    1. They totally reheat well in the microwave. Just don’t overcook them the initial time in the over. They don’t take too long to reheat either.

      1. Could these be cooked in micro

        I was wondering if these could be made in microwave
        If so how long

  3. Can i put other sauce instead of salsa?

    1. Knock yourself out, whatever inspires you!

  4. Can you use olive oil instead of coconut oil ?

  5. I make these and keep a few in the freezer at work. If I don’t have time for breakfast or forget my lunch, they’re a quick and easy meal.

    1. Great strategy to keep something on hand!

  6. I have asked a lot of friends that is doing the Keto diet. I have asked many of them to explain this diet to me. All I ever get is nothing white. I have high cholesterol and would like to know how the diet works, and what you should eat, how much, and what is Not allowed. Can you please help me.

    1. Google is your friend. If you can ask here, you can ask Google. Nothing white is a silly answer and would imply you can’t eat white meat, eggs, etc. Keto=high fat, mid protein, low carb. That’s the Readers Digest version.

    2. A good place to start if you are new and need guidance is a book called “Eat Fat Get Thin” by Dr. Mark Hyman.

  7. Is it1g of net carbs per muffin or for 2 of the muffins?

  8. These were soooo good! My 6 year old helped me make these and added to much egg mix to the muffin holes that we ran out for the last 4. I made half the egg mix using 3 eggs and 1 tbsp cream and it was enough to cover the last 4 so I am sure it’s not quite the same carbs and protein stated. However, all 3 kids loved them! My 9 year old walked by and took a bite of one thinking he wouldn’t like it and ended up eating the entire thing! This will now be a staple in my home!!! Thanks for the recipe!!

  9. what are the break down of the nutrituon facts. I don’t see them.

  10. found the nutrition facts 🙂

  11. I’m looking for a vegetarian recipe Theses look great but not much of a meat eater. Do you have a KETO diet with just veggies TY in advance

  12. I am a mere male but how simple were these to make. 1st time making them and couldn’t be simpler Thanks

  13. Sorry, not sure what this means: “In half of the cavities spoon in one teaspoon each of Low Carb Salsa.” Could you explain, please? This recipe looks like a winner!

    1. I use a few different types of salsa at home that are Keto, and I was just suggesting that you could add 1 Tablespoon of Salsa to each of those muffins.

      1. What brand is the keto salsa and where in the grocery store can you find it? I looked everywhere for low carb salsa. Didn’t find any that said low card on the front. How many carbs would be low carb?

        1. I don’t know of any labeled as Low Carb. I check the labels on the back and look at Sugar and Fiber content as well as check the ingredients list to make sure there isn’t added sugar or dextrose or things like that. Newmans Own makes a Bandito Salsa that is low in carbs.

  14. differently going to make these this week.

  15. Is heavy cream and whipping cream the same? What brand of heavy cream can I use for this recipe?

    1. Yes, they are both the same. I use Land O Lakes, but pretty much any brand should be fine.

  16. Hi, this looks great. Instead of whipping cream can I use sour cream?

  17. Can I omit the heavy creme? (Hate to buy a carton and use 2 tablespoons) has anyone used liners on the muffin pan?

    1. You can leave the heavy cream out if you would like. We keep it in the house for use in our daily coffee, and I think it just makes the eggs a little bit moister.

  18. In the recipe can y’all list how many net carbs in each?

  19. Do you use a regular size cupcake pan?

  20. How long can they be in the refrigerator after they are baked?

  21. I’m recently diagnosed with T2 diabetes. A friend suggested I try the keto diet. I dont know all of what you can or can’t have when using the keto diet, I’m in the research and learning stage. My questions are, if I wanted to omit the 3 different proteins and can I simply use ground turkey? Will that make it less in calorie? Also, instead of salsa, can I replace it with a pico mix, cilantro, onion, and tomato?

  22. Made these this morning & they are just perfect!!!!!!! Love them so much. I’m set for breakfast for the rest of the week now. TYSM

  23. Hi! Can i not use the heavy whipping cream or if really needed, what is the substitute? 🙂

  24. Could you please let me know what is in the fresh pork sausage mix? I am in Australia and can only buy ground pork with nothing else added. Yours looks a lot tastier than plain ground pork. Thank you

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