Easy Low-Carb Breakfast Egg Muffins

Reading Time: 2 minutes


  • 12 free range, organic eggs (or egg substitute)
  • 3-4 cups of your favorite chopped veggies (e.g., 2 cups spinach, 1 cup broccoli, ¼ cup mushrooms)
  • 1 jalapeno, seeded & diced
  • ½ teaspoon pink Himalayan or sea salt
  • ⅛ – ¼ teaspoon cayenne pepper (or to taste)
  • ½ cup shredded parmesan cheese (optional)
  • Olive or avocado oil (or spray) for greasing muffin tins

Optional ingredients:

  • ¼ cup unsweetened nut milk mixed in with eggs
  • Onion, diced
  • Garlic, chopped
  • Favorite breakfast protein (e.g., sausage, ham, bacon)
  • Serve with avocado slices and/or salsa


  1. Preheat oven to 350F. Grease muffin tins and divide the veggies and protein you’re using into 12 muffin cups.
  2. In a large mixing bowl, whisk together eggs, salt, and cayenne pepper (and milk, if using).
  3. Pour egg mixture into each muffin cup. Sprinkle with cheese (if using).
  4. Bake for 20 – 25 minutes or until desired doneness is reached.
  5. Enjoy with fresh sliced avocado/salsa or simply on their own. Store in a covered container in the refrigerator for up to 3-5 days or wrap individually and freeze.


Serves 12. Per Serving (based on using eggs, spinach, broccoli, mushrooms, & olive oil):

Calories: 75 |
Total Fat: 5 g |
Total Carbohydrate: 1 g |
Dietary Fiber: 0g |
Protein: 6 g

Ingredient Highlights

Avocado oil supports heart and eye health and neutralizes free radicals that can contribute to heart disease and diabetes.

Avocados are high in fiber and contain more potassium than bananas! The fat in avocado helps your body absorb the vitamins and antioxidants from other plant foods.

Belonging to a group of veggies known as cruciferous vegetables, broccoli is a true miracle food, believed to support immunity and bone health, maintain cholesterol levels that are already within a healthy range, and cleanse the body.

The high beta-carotene content of cayenne pepper has been found to increase immunity and help reduce symptoms in asthma.

Egg yolks are rich in nutrients including iron and vitamins A, D, E, and K, but it’s the white that provides the most protein. An average-size egg contains around 6-7 grams of protein with around 4 grams coming from the egg white.

There are over 300 varieties of garlic grown around the world. It is considered both a vegetable and an herb and is clinically proven to support the immune system.

Jalapeno peppers contain a special compound called capsaicin that can invigorate the immune system and detoxification process

Mushrooms inhibit an enzyme called aromatase, which produces estrogen. The common button mushroom has some of the strongest anti-aromatase activity.

Pure olive oil is high in nutrients including vitamins D, E, K, and A as well as omega-3 fatty acids. For the highest quality, look for organic extra virgin olive oil in dark glass bottles or tins that have an expiry date.

Onions are nutrient-dense, meaning they’re low in calories but high in vitamins and minerals such as vitamins C, B, and potassium. The flavanoids are concentrated in the outer layers, so try to remove as few layers as possible when peeling.

Parmesan cheese is low in carbs and a favorite for adding flavor to low-carb dishes. If using conventional dairy products, look for cheese made with milk from free-range, grass-fed animals.

One of many nutrient-dense leafy greens, spinach can improve digestion, flush bodily toxins, and promote skin health.


    • Hi Jv, What a great idea! That sounds delicious. We are so happy you decided to give this recipe a try and even more thrilled that you found a way to make it your own. I will be trying this your way as well. :) Thank you for your support! Have a wonderful weekend!

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