Simple Keto Egg Muffins (Healthy Meal Prep for One)
Simple Keto Egg Muffins for One
Ingredients
- 4 large eggs
- 2 tbsp heavy cream or milk of choice
- ¼ cup shredded cheese cheddar, mozzarella, or your favorite
- ¼ cup chopped spinach
- ¼ cup diced bell pepper
- salt and black pepper to taste
Instructions
- Preheat oven to 350°F (175°C). Spray a muffin tin with nonstick spray or use silicone liners.
- In a mixing bowl, whisk together the eggs and heavy cream until smooth.
- Stir in the shredded cheese, chopped spinach, and diced bell pepper. Season with salt and black pepper to taste.
- Divide the mixture evenly into 4 muffin cups.
- Bake for 18–20 minutes, or until the muffins are set and slightly golden on top.
- Let cool for 5 minutes before removing from the tin. Serve warm or refrigerate for later.
Notes
This article provides culinary inspiration for those who follow a keto lifestyle. Please consult your doctor or a registered dietitian to ensure this eating style is appropriate for your personal health needs.
Introduction
If you’ve ever searched for healthy meal prep for one, you know most recipes are designed for families, leaving you with a fridge full of leftovers you’ll never finish. These simple keto egg muffins are designed with the solo cook in mind: small-batch, customizable, and perfectly portioned. They’re proof that healthy eating doesn’t have to be complicated—you can whip these up in less than 30 minutes and enjoy a grab-and-go breakfast or snack all week long.
Simple Keto Egg Muffins for One
Ingredients
- 4 large eggs
- 2 tbsp heavy cream or milk of choice
- ¼ cup shredded cheese cheddar, mozzarella, or your favorite
- ¼ cup chopped spinach
- ¼ cup diced bell pepper
- salt and black pepper to taste
Instructions
- Preheat oven to 350°F (175°C). Spray a muffin tin with nonstick spray or use silicone liners.
- In a mixing bowl, whisk together the eggs and heavy cream until smooth.
- Stir in the shredded cheese, chopped spinach, and diced bell pepper. Season with salt and black pepper to taste.
- Divide the mixture evenly into 4 muffin cups.
- Bake for 18–20 minutes, or until the muffins are set and slightly golden on top.
- Let cool for 5 minutes before removing from the tin. Serve warm or refrigerate for later.
Notes
Why This Recipe Works for One
- ✅ Simplicity: Only 6 basic ingredients.
- ✅ Efficiency: Bakes in one tray, yields just 4 muffins—ideal for one person.
- ✅ Empowerment: Flexible add-ins (cheese, veggies, meat) so you stay in control of flavor.
- ✅ Inspiration: Shows that healthy meal prep can be joyful, colorful, and stress-free.
Ingredients & Gear
Ingredients (Makes 4 Muffins)
- 4 large eggs
- 2 tbsp heavy cream (or milk of choice)
- ¼ cup shredded cheese (cheddar, mozzarella, or your favorite)
- ¼ cup chopped spinach
- ¼ cup diced bell pepper
- Salt & black pepper to taste
Gear
- Muffin tin (4–6 cups)
- Mixing bowl & whisk
- Nonstick spray or silicone muffin liners
Step-by-Step Instructions
- Preheat oven to 350°F (175°C). Spray muffin tin or use liners.
- Whisk eggs & cream together in a bowl until smooth.
- Add cheese, spinach, and peppers. Season with salt & pepper.
- Divide mixture evenly into 4 muffin cups.
- Bake 18–20 minutes until muffins are set and slightly golden.
- Cool for 5 minutes before removing from the tin.
Flory’s Helpful Tip
“Egg muffins are like blank canvases—swap spinach for zucchini, bell pepper for mushrooms, or add cooked bacon for extra flavor. Prepping for one means you get to experiment without wasting a whole pan of food.”
