KETO Quiche

Since I started on my KETO journey I have been seeing egg “muffins” all over Pinterest.  I have been wanting to make them for a long time and today was the day.  Now I am kicking myself for not making them before now.

Options…Options and more Options

In my book options are always a good thing.  I wanted to have something that everyone would like so I went with a bacon option, a sausage option and an all veggie option with bell peppers.  In each option I added in chopped spinach and chopped onion.   Personally all were SO GOOD, but the bacon was my favorite… everything is better with Bacon right?

Next time I am going to do a ham and swiss option and a veggie option with sautéed mushrooms.  Really though the possibilities are endless.  You could use leftover chicken or steak, or roasted veggies from dinner the night before.  Have fun with it and let your imagination soar.

Don’t Forget the Cheese

As in any good quiche there is cheese and more cheese in each bite.  For this go around I used monterey jack cheese.  I love how it melts and the little bit of bite it brings to each bite.  Like I mentioned above I want to sue swiss with ham next time and also I want to try a sharp cheddar with roasted broccoli…now I am getting hungry.

Whatever cheese you choose to use make sure you mix some into the egg mixture and reserve some for on top.

The perfect bite

By making this quiche in a muffin tin not only are they adorable, but they are also the perfect serving size.  Each little muffin is only 1 net Carb (based on the ingredients I used in the recipe) making these a perfect low carb breakfast, brunch or snack.  

Each one is loaded with tons of flavor but without a ton of guilt… now that is a WIN WIN.

It is Quiche Time

12 Mini Quiche

KETO Egg Muffins

KETO quiche that is loaded with TONS of flavor and the perfect breakfast, brunch or snack.

10 minPrep Time

12 minCook Time

30 minTotal Time

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Recipe Image


8 large eggs
1/2 cup heavy whipping cream
1 cup monterey jack cheese, grated (divided)
1 teaspoon salt
1 teaspoon pepper
2 tablespoons bell peppers, chopped (I used red, green and yellow)
2 slices cooked bacon, chopped
1/4 cup cooked sausage
1/4 cup onion, chopped
1/2 cup fresh spinach, chopped


Preheat oven to 350
Spray a muffin pan with nonstick spray
In a large bowl whisk together eggs, heavy cream,1/2 cup cheese, salt & pepper until well combined
Divide bacon into 4 muffin tins, the sausage into another 4 and then the bell peppers into the last 4 (or any combo of meat and veggies you prefer)
Top with onion and chopped spinach
Pour egg mixture over meat & veggies filling each well just to the top
Top with remaining cheese
Bake for 10-12 minutes or until egg is just set in the center
Remove and let cool in pan for 5 minutes before serving
Serve immediately
Store any extra in zip closure bags in the refrigerator for up to 3 days
To reheat microwave for 30-45 seconds


Use any combo of meat and veggies you prefer

** Each Mini Quiche is 1 net Carb as based on the Carb Manager App



855 cal


78 g


10 g


32 g
Click Here For Full Nutrition, Exchanges, and My Plate Info

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