Primal + Keto Omelet Muffins

In a perfect world, we’d all sit down every morning to a leisurely, healthy breakfast. In the real world, however, we’ve all done our share of eating breakfast in our cars, on the bus, or at our work stations Sometimes, where you eat the breakfast you grabbed on your way out the door can’t be helped. What can be helped, however, is what you eat. Keep in mind that while omelet muffins are perfect for breakfast on the go, they’d also be great for a weekend brunch. Double the recipe and make a dozen. Then, make time to sit down with family or friends and enjoy the type of long, leisurely breakfast that’s so hard to come by during the week.

The beauty of these omelet muffins? What you mix in for added flavor is up to you. Anything you love adding to an omelet—diced vegetables, meat, and some cheese if you’re so inclined—you can add to this recipe to create your own personal omelet muffin.

Servings: 12 muffins

Prep Time: 15 minutes

Cook Time: 40 minutes


  • 10 Large Eggs
  • 6 oz. Bacon (Cooked)
  • 1 cup chopped Red Bell Pepper
  • 1/4 cup Shredded Cheese
  • 2 Tbsp. Coconut Milk or Cream
  • 2 Tbsp. Chopped Cilantro
  • Pinch of Black Pepper
  • Primal Kitchen® Avocado Oil Spray


Preheat your oven to 350 degrees Fahrenheit. Arrange the bacon on a parchment covered sheet pan and bake for 20-30 minutes, until it reaches the doneness of your liking. Allow the bacon to cool and chop or crumble it into small pieces.

Whisk the eggs and coconut milk/cream together in a large bowl. Add in the chopped bacon, chopped bell pepper, cheese, cilantro and black pepper. Mix together until well combined.

Spray a set of 12 muffin tins with avocado oil spray. Ladle the egg mixture into each of the tins, about 2/3-3/4 of the way full. Bake for 18-20 minutes, or until they are slightly puffed up, yet firm to the touch. Remove from the oven. and allow them to cool slightly before removing them from the muffin tin. The egg muffins will deflate slightly as they are cooling.

Nutritional Information (per muffin):

  • Calories: 138
  • Total Carbs: 1 grams
  • Net Carbs: 1 grams
  • Fat: 11 grams
  • Protein: 11 grams

TAGS:  Keto Recipes

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95 thoughts on “Primal + Keto Omelet Muffins”

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  1. I’ve made these a few times, but I have been calling them mini-quiches. They freeze well and heat up quickly in the microwave, and are easy to eat in the car if you have to. I use eggs, sausage, cheese, and veggies – no mayo. An attempt at making bacon mayo is in my near future, and this would be a great thing to use it in!

      1. That comment was from 10 years ago and a previous recipe used a little mayo as the binder.

  2. I made these too. There is a similar recipe on foodnetwork I made even before I was primal by Giada D. called mini frittatas. So yummy, and you can use whatever fillings and they’re delicious!

    1. I’ am looking for Giada’s Omelet Muffin’s . I have typed into the Food Network { Mini Frittatas }. It always comes back that they found nothing. I saw Giada make them on the foodnetwork yesterday . I would like to have the recipe for this. Thank You ,Barbara

  3. Nice idea – I’m getting fed up of canned tuna at my desk at work. I’ll leave out the mayo though – blech!

  4. Seems like a good idea but I worry about oxidized fat with scrambled eggs that sit out. I tend to scramble lightly and eat promptly, and I avoid buffet-line scrambled eggs for this reason. What are your thoughts, Mark and others??

  5. This is a wonderfull idea !

    So simple but so efficient. This just got on top of my fast morning breakfast !

    Thanks !

  6. This is great. I am on the road a fair amount and this is perfect for those morns.

    Annika, since you’ve made these without mayo, would this recipe work as is without it?

    1. The recipe only calls for 1/8 cup mayo. I assume it would work without it, but maybe adding some other kind of fat would be in order to keep them from being too dry. In my recipe, cheese provided fat.

  7. I am shoveling eggs-over-easy and bacon into my face as I’m reading this, and disappointed I didn’t check into MDA a littler earlier.

    Oh, well. I’ll save this recipe for Sunday morning. (Or maybe tonight!)

  8. This is great! Now I know what to do with the muffin tins and muffin cup liners I have in my cupboard. (I used to be a baker in a previous life.) Now if only someone would come up with a primal recipe that will use my angel food cake pan…

      1. Of course! Thanks! Though I’m having visions of some of those scary garishly colored 1950s cookbooks. I think I’ll need to frost it with cream cheese, fill the hole with aspic and decorate it with meat sauce. Kind of like this but without the mashed potatoes.

    1. Hey, you can stick a whole chicken on your angel food cake pan and cook it that way. All the skin gets crispy on the whole thing!

    2. I have a idea for angel food cake. Its called 3,2,1,cake.
      take a box of angel food cake, take a box of any other kind of cake you like. I used carrot cake. Mix the 2 into a zip gallon bag and shake to mix. In a bowl used for the micowave, put 3 tablespoons of cake mike, 2 tablespoons of water and mix these together. Put into the micowave and cook for 1 minute. 3,2,1,cake.

      1. Where does the recipe show mayo? It says coconut milk or cream.

      2. Those who eat a paleo or ketogenic diet, those who follow this blog, do not use cake mix.

  9. This is a great idea – kind of like mini crust-less quiche. I know what I’m having for breakfast tomorrow.

  10. What a coincidence, I’ve got 6 organic eggs, a lump of “raw” cheese, and onions in the fridge, and bacon in the freezer…!

    How many days would these keep? 1, 2?

  11. I havent had these for about a year ½, but love them!

    I’ve been thinking about making some almost every day for the past few weeks. I just don’t really have any extra eggs to spare during my #survivalmonths challenge.

    1. Ended up making some last night. I found an old can of egg whites in the cupboard.

      Used Raw milk kefir in place of the Mayo. Ugly, but the taste was excellent!

      5 Eggs whites, 1 egg, 1/8c kefir, mexican seasoning.

  12. Thanks Annika! I’ve just never liked mayo. I was thinking maybe avocado but cheese is easy enough.

  13. Oooh, this recipe is old skool! I used to make these as a kid with ham, fetta and capsicum (bell peppers)!

    These days I make little primal pizza frittata, with egg, ham or bacon, capsicum, italian sausage (unprocessed), olives, sun-dried tomatoes and mushrooms. Sometimes a bit of cheese too. They’re my go-to appetiser or contribution for parties! Here’s a post detailing a batch made back in August –

  14. I love the idea of this recipe..I’m going to try it in the morning…but, the mayo recipe mentions something about sugar but it isn’t in the ingredient list…sugar!?!

  15. My 8 year old daughter was thrilled when she saw the photo of this. We just made them together for Sunday morning brunch (along with a salad). Did not include any meat or mayo but added feta cheese instead. Yummy!!

  16. I added this on the facebook posting, but I’ll say it here too. For a tasty variation, use a slice of ham instead of a muffin cup.

  17. amy, you’re absolute genius. i made these this am – the mexican variety – and have consumed them all.

    “ADEAD”, as mark once blogged, is good for me 🙂

    thanks, kindly.

  18. I’ve been making these for a few months after stumbling across them on the Crossfit NorCal website. Even after constantly varying the ingredients, I grew a little tired of having them 5 days a week. Can you post some alternatives for pre-made, on-the-go breakfast options?

  19. Made these. They rock. This is a great idea and exactly what I’ve been looking for as a quick breakfast! I did not use mayo and instead added cheese and milled flax. These are awesome.

  20. Awesome! Going to cook up a batch tonight and try them throughout the week. You’re totally right–if you’re going to eat breakfast on the run, might as well make it nutritious 😉

  21. Made a double batch of these with some sausage, peppers and onions. Left out the mayo. Excellent idea!!

  22. I made these with cooked bacon, onions, tomatoes (seeds removed) and cheddar cheese and they are delicious! What a great idea – I made a dozen so my whole family can enjoy and already need to make another batch!

  23. Great twist for healthy breakfast on the go. Like the Ham cup idea, how about a corn, or even better whole wheat tortilla or wrap cut to size as a cup..?

        1. “how about a corn, or even better whole wheat tortilla”

          See above:
          > About
          >> Primal Blueprint 101
          >>> The Definitive Guide to Grains

  24. I love these! I used the metal-ish cupcake wrappers, greased. They’re so easy to eat on the go b/c they aren’t crumbly. Next time I’d add more veggies though! Delish!

  25. Made these this morning finally. Used Smart Balance Mayo –the one with all the omega3, not sure how everyone feels about that stuff but anyway i didn’t find it added to the flavor so if you fear mayo, i wouldnt worry about it in the recipe especially with enough bacon which i found to be the main flavor in mine.

  26. I used the mayo AND cheese AND bacon AND cream and the things still stuck to the paper muffin cups I used. I thought I had more than enough fat in them but apparently not. I’m going to make them again but grease the cups heavily first. Any other ideas? They also looked picture perfect when I took them out of the oven but deflated to a sad flat state within 15 minutes. Still tasted great though and froze well.

    1. I use the silicon muffin pans, they come right out and don’t stick at all. The ones I make are just eggs cracked into a cup lined with lightly cooked bacon.

  27. Tara, you’re better off leaving out the muffin cups and just greasing the tin well. And yes, they do deflate pretty quickly but are still quite tasty!

  28. i found a recipe similar to this a while back and i never thought about adding peppers. That’s a great idea!

  29. Excellent idea! No need to give away my muffin tins now. 🙂 I imagine that it would make a good snacks/mini meal for kids too.

  30. Perfection for a busy girl on a diet who needs a good breakfast. I have been making them with provalone, veggies, and turkey bacon. Yummo!

  31. PS. I also use my muffin Tin to make mini meatloaves. It works perfectly for portion control and they freeze well for later. 🙂

  32. I’ve never thought of adding mayonaise to eggs, I’m going to do that from now on.

    Also, a great cheese to add on omelettes is goat cream cheese.

  33. how long will these keep in fridge? or if frozen how long do you microwave? ty

  34. Used to make these with my mom…. We’d line the bottom of each pan cups with strips of bacon and pour the egg over. The bacon fat would grease the pan so they’d pop out easily and the cooked bacon would hold the omlette together

  35. Used to make these with my mom but we’d put bacon strip across the bottom of each try (in an x or astrix layout) before pouring in the egg. the Bacon fat helped the egg slide out of the tray and because the bacon went all crispy it would hold the omelet together. Soo good!

  36. Oooh these sound really good! Thinking of replacing the mayo with avocado and making a California omelet version…

  37. This I should try! Friends are coming over tomorrow and they’re curios about my Paleo Diet so I’m preparing them some yummy Paleo diet recipes!

  38. these are very tasty. i first had these as a kid, but then had them again when i found this type of recipe in a suzanne somers cookbook.

  39. These are great! Never had tried mayo with eggs before. Just did a batch with probably too much sausage, cooked with onion and diced mushroom before adding to the scrambled eggs. Baked in silicone cupcake tins. Breakfast at work will be much yummier now (esp since plain scrambled and hard boiled eggs squick me out after a couple days in a row)

  40. I have something for angel food cake. take a angel food cake, use any kind of cake mix yoou like. I used carrot cake. DO NOT USE PLAIN WHITE CAKE. Mix the 2 together in a zip lock gallon bag. In a microwave bowl, add 3 tablespoons of cake mix, 2 tablespoons water, stir these together, and microwave for 1 minute. It will be good for the sweet taste your having. Its called 3,2,1 cake.

  41. I made these yesterday and they were great! Just one question – how many are suitable for a proper breakfast? I don’t want to overeat, but I don’t want to end up hungry two hours later either 😉

  42. I made these a couple of times and used fresh avocado and salsa on top for garnishing. Delicious! Thank you for the idea!

  43. I make these on Sunday to have for breakfast through the week. 24 feeds my boyfriend and me. We use different vegetables and add some sausage or bacon. We don’t add mayonnaise. Just eggs, salt, pepper, veggies, and meat. They’re delicious and easy!

    1. Caryn, I do this as well only like the poster above use bacon as an x in the bottom of the tin then some dates cut up (he likes the faux syrup taste) and some partly cooked veggies like onion and red bell peppers then a whole egg and bake that way. When they are cooled down they go into a container in the fridge. Viola, breakfast in a jiffy and on the go. Sometimes we make little “crusts” out of sausage instead of bacon. They are a hit at work with all the other men jealous of his bacon,eggs, sausage and syrup breakfast. I’m thinking of making the scrambled eggs mixture for my son since he doesn’t like the yolk but is ok with scrambled eggs.

  44. I can totally see this as a project breakfast for the holidays. Assign each person a number of cups (mark them with toothpicks or something), and have them put in their own ingredients – have a bunch to choose from. Then add the eggs, and you’ve got breakfast covered for a couple of days, at least!

  45. These sound great and I am definitely planning to make them, minus the cheese. But I’m a little confused about mayo…several of the comments mention mayo but I don’t see it listed in the ingredients or directions. What am I missing?

    1. Hi Liz! This recipe was recently updated and modified. The previous version called for mayo while this updated one uses coconut milk/cream instead.

  46. I hate to be “that guy,” but what about the oxidized cholesterol in those scrambled eggs, hmmm?

  47. Put in a 9×13 pan and cut into squares. MUCH EASIER washing up!!