Introduction (Short)
Keto Beef Jalapeño Egg Muffins are a high-protein, low-carb breakfast option perfect for meal prep. Packed with eggs, cheese, crispy bacon, seasoned beef, and spicy jalapeños, these savory muffins are flavorful, filling, and ideal for anyone following a ketogenic lifestyle. They’re easy to make, portable, and great for busy mornings.
Ingredients
8 large eggs
½ cup heavy cream
1 ½ cups shredded cheddar or Colby Jack cheese
1 cup cooked ground beef (seasoned lightly with salt & pepper)
6 strips bacon, cooked and chopped
1–2 fresh jalapeños, sliced (seeds removed for less heat)
¼ cup diced green onions (optional)
Salt and black pepper to taste
Cooking spray or oil for greasing muffin tin
Instructions
Preheat oven to 375°F (190°C).
Grease a 12-cup muffin tin thoroughly or use silicone liners.
In a large bowl, whisk together eggs, heavy cream, salt, and pepper until smooth.
Stir in shredded cheese, cooked ground beef, chopped bacon, and green onions.
Pour the mixture evenly into muffin cups, filling each about ¾ full.
Top each muffin with a slice of jalapeño and a sprinkle of extra cheese if desired.
Bake for 18–22 minutes or until the centers are set and edges are lightly golden.
Allow muffins to cool for 5 minutes before removing from the pan.
How to Make
Cook the ground beef in a skillet over medium heat until fully browned, then drain excess fat.
Cook bacon until crispy and chop into small pieces.
Prepare all ingredients before mixing to ensure even distribution.
Whisk eggs thoroughly to create a light and fluffy texture.
Fill muffin cups evenly so they bake uniformly.
Check doneness by inserting a toothpick—if it comes out clean, they’re ready.
Let cool slightly to help them firm up and release easily.
Variations
Swap beef for sausage or shredded chicken.
Add spinach or bell peppers for extra nutrients.
Use pepper jack cheese for more spice.
Make them dairy-free by skipping cream and cheese (texture will be firmer).
Add a dash of smoked paprika or garlic powder for deeper flavor.
Tips
Do not overfill the muffin cups to prevent overflow.
Silicone muffin pans make removal easier.
Store in the refrigerator for up to 4 days.
Freeze for up to 2 months and reheat in the microwave for 30–45 seconds.
For fluffier muffins, avoid overbaking.
Nutrition (Per Muffin – Approximate)
Calories: ~160
Net Carbs: ~1g
Fat: ~13g
Protein: ~10g
Low sugar and keto-friendly
Healthy Benefits
High protein supports muscle maintenance and satiety.
Healthy fats provide sustained energy on a keto diet.
Low carbohydrate content helps maintain ketosis.
Eggs are rich in choline, supporting brain health.
Jalapeños contain capsaicin, which may support metabolism.
Conclusion (Short)
Keto Beef Jalapeño Egg Muffins are a delicious, satisfying, and convenient low-carb meal option. Perfect for breakfast or snacks, they combine bold flavors with keto-friendly nutrition, making them a smart and tasty addition to your weekly meal prep.
