Easy Keto Muffins (Low Carb, Protein-Packed & Meal-Prep Friendly)

One of my favourites!

If you’re looking for a simple, filling keto recipe that works for breakfast, lunch, or snacks, these Keto Mince & Egg Muffins are a staple in my kitchen. They’re high in protein, low in carbs, and just as good cold as they are hot.

They’re also perfect for meal prep — make a batch once and you’re sorted for days.

 Ingredients

• Minced beef

• 10 eggs

• Salt & pepper (to taste)

• (Optional) grated cheese for topping

  
  

That’s it — no fancy ingredients, no hidden carbs.

Method

1. Brown the minced beef in a pan, seasoning lightly with salt. (For this recipe I added a chopped organic leek).

Brown the mince (and leek)

Spoon the cooked mince into the bottom of large muffin trays, pressing it down slightly.

Place the mince in the muffin trays

• In a bowl, beat 10 eggs really well with salt and pepper.

• Pour the egg mixture over the mince in each muffin cup.

• Sprinkle grated cheese (optional - for this recipe I used cheddar and parmesan) on top.

Pour beaten eggs over mince, and top with grated cheese

Bake at 180°C (fan) for 30 minutes, until set and lightly golden.

I like mines served with my homemade sugar-free tomato ketchup.

How to Eat These Easy Keto Muffins

• Eat hot straight from the oven

• Enjoy cold as a grab-and-go snack

• Will store for up to 4 days in the fridge

• Perfect for lunchboxes, picnics, or post-gym fuel

These easy keto muffins keep well in the fridge (for 4 days) and are ideal when you want something filling without cooking from scratch every day.

Optional Keto Add-Ins (If You Fancy a Change)

• Herbs like parsley or chives

• A pinch of garlic powder or paprika

• Chicken / Bacon / Lamb

• Sun dried tomatoes

• Mushrooms

Totally optional — the base recipe works beautifully on its own.

Why I Love These Keto Muffins

• Naturally low carb & keto-friendly

• High protein and very filling

• Cheap, simple ingredients

• Great for meal prep

• No flour, no fuss

If you try these, you’ll probably find yourself making them on repeat — they’re one of those “why didn’t I do this sooner?” recipes.

Nutrition Estimates (Approximate)

• 500g standard beef mince (≈ 20% fat)

• 10 large eggs

• Recipe makes 6 large muffins, 12 small muffins

Whole Recipe (Approx.)

• Calories: ~2,350 kcal

• Protein: ~200 g

• Fat: ~175 g

• Carbohydrates: ~10 g (naturally occurring)

Per LARGE Muffin

(6 muffins)

• Calories: ~195 kcal × 2 = ~390 kcal

• Protein: ~16.5 g × 2 = ~33 g

• Fat: ~14.5 g × 2 = ~29 g

• Carbs: ~1–2 g

• Net Carbs: ~1 g

✔️ Very filling✔️ Ideal as a main meal or post-gym option

Per SMALL Muffin

(12 muffins)

• Calories: ~195 kcal

• Protein: ~16–17 g

• Fat: ~14–15 g

• Carbs: ~0.5–1 g

• Net Carbs: ~0.5 g

✔️ Great for snacks✔️ Perfect for lunchboxes or light meals

Disclaimer

Nutrition values are estimates only and will vary depending on mince fat percentage, egg size, and portioning.