Keto Egg Puffs are fluffy, savory egg bites that are perfect for low-carb breakfasts, snacks, or meal prep. Made with eggs, cheese, and simple seasonings, they bake up light and airy while staying rich and satisfying. These egg puffs are naturally gluten-free and keto-friendly, and they can be customized with different cheeses or mix-ins. They’re great warm or cold and reheat beautifully, making them ideal for busy mornings or quick protein boosts throughout the day.
Ingredients
- 6 large eggs
- ½ cup shredded cheddar cheese
- ¼ cup heavy cream
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- 2 tablespoons chopped green onions or chives (optional)
- Nonstick cooking spray (for the pan)
Instructions
- Preheat the oven to 350°F (175°C).
- Generously grease a mini muffin pan with nonstick cooking spray.
- In a medium bowl, whisk the eggs until fully combined and slightly frothy.
- Whisk in the heavy cream, salt, black pepper, garlic powder, and onion powder.
- Stir in the shredded cheddar cheese and green onions if using.
- Pour the egg mixture evenly into the prepared muffin cups, filling each about ¾ full.
- Bake for 15–18 minutes, until the egg puffs are set in the center and lightly golden on top.
- Remove from the oven and allow them to cool slightly before removing from the pan.
- Serve warm or let cool completely for storage.
Recipe Info
- Prep Time: 5 minutes
- Cook Time: 15–18 minutes
- Total Time: About 25 minutes
- Servings: 12 mini egg puffs
- Cuisine: American
- Course: Breakfast / Snack
Tips & Variations
- Swap cheddar for mozzarella, pepper jack, or Swiss cheese.
- Add cooked bacon bits, sausage crumbles, or diced ham for extra protein.
- For extra fluffiness, blend the egg mixture briefly before baking.
- Store leftovers in the refrigerator for up to 4 days.
- Reheat gently in the microwave or oven to avoid drying them out.
Approximate Nutrition
(Per egg puff—estimate)
- Calories: ~55–65
- Protein: ~4–5 g
- Fat: ~4–5 g
- Carbohydrates: ~0.5–1 g
- Fiber: 0 g
Ingredients
Method
- Preheat the oven to 350°F (175°C).
- Generously grease a mini muffin pan with nonstick cooking spray.
- In a medium bowl, whisk the eggs until fully combined and slightly frothy.
- Whisk in the heavy cream, salt, black pepper, garlic powder, and onion powder.
- Stir in the shredded cheddar cheese and green onions if using.
- Pour the egg mixture evenly into the prepared muffin cups, filling each about ¾ full.
- Bake for 15–18 minutes, until the egg puffs are set in the center and lightly golden on top.
- Remove from the oven and allow them to cool slightly before removing from the pan.
- Serve warm or let cool completely for storage.
Notes
- Protein: ~4–5 g
- Fat: ~4–5 g
- Carbohydrates: ~0.5–1 g
- Fiber: 0 g
FAQs
- Are these freezer-friendly?
Yes—freeze fully cooled egg puffs for up to 2 months and reheat as needed. - Why did my egg puffs deflate?
They naturally puff while baking and settle slightly as they cool—this is normal. - Can I use a regular muffin pan?
Yes, but baking time will increase to about 18–22 minutes. - Can I make them dairy-free?
Yes—use a dairy-free cream alternative and dairy-free cheese.
