Carnivore Egg Muffins (No Carb Egg Bites)

If you're looking for a make-ahead breakfast that's high in protein, low in carbs, and easy to grab when mornings get hectic, these carnivore egg muffins are a lifesaver. They're baked in a muffin pan, packed with meat and cheese, and have zero carbs per serving. Whether you follow a carnivore, keto, or high protein lifestyle, these are a must-try.

Why You'll Love Our Egg Muffins

• They're completely no carb, high protein, and keto friendly
• The egg muffins are packed with protein from eggs, sausage, bacon, or ham
• No blender or cottage cheese required! Many recipes call for both, but this recipe does not. You just need a whisk or fork for mixing.
• Perfect for meal prep, or freezing them for busy mornings
• Bakes right in a mini muffin pan for easy portioning. You can make these in a standard size muffin pan too!

We've been sharing high protein, low carb recipes here since 2018, and the number one request I still get is for more no carb recipes. Whether you're trying to balance your blood sugar, increase your protein, or lose weight and build muscle, we're here to support you with practical, real-life meals.

Some of our most popular no carb and carnivore resources include a no carb food list, no carb snacks on the go, our 30 day carnivore diet meal plan, and a carnivore diet food list. While we don't promote a no carb diet on an ongoing basis, I know many of our readers are cutting back on carbs for different reasons. My husband actually lost 30 pounds years ago by eating no carb one meal a day, so we've definitely lived it firsthand.

How to Make Carnivore Egg Muffins

Preheat the oven to 350°F and lightly spray a 12-cup mini muffin pan with nonstick cooking spray. This helps prevent sticking and makes cleanup easier.

Crack 4 large eggs into a mixing bowl and whisk them until smooth. You can also add a splash of water, heavy cream, or any milk you like (about 2 tablespoons) to make the texture extra light and fluffy.

Stir in ½ cup of shredded cheese and ⅔ cup of fully cooked crumbled meat.

Protein Notes: Cheddar works great, but you can also use Monterey Jack, Swiss, Gruyère, or Colby Jack depending on what you have on hand. For the protein, feel free to mix and match. I used half bacon and half chicken Italian sausage, but ham, turkey sausage, or all bacon are all great options too.

Season the egg mixture with ¼ teaspoon salt and ⅛ teaspoon ground black pepper. You can adjust the seasoning to taste, especially if your meat is already salty.

Divide the mixture between the mini muffin cups. Fill each one about three-quarters full. If you have any extra cheese or protein, sprinkle it right on top for extra flavor.

Bake for 22 to 23 minutes, or until the centers are just set and no longer jiggly. If you're using a regular muffin tin instead of mini, you'll need to bake them for 25 to 28 minutes.

Let the muffins rest for 5 to 10 minutes before removing them from the pan. This helps them firm up and release more easily.

Jenni's Tips

• If using a regular muffin pan instead of a mini, bake for 25 to 28 minutes
• Let the muffins cool slightly before removing so they don't stick
• Use any combo of meat you like such as leftover ham, breakfast sausage, or turkey bacon
• You can freeze them after baking and reheat in the microwave in under a minute
• These are great with a little hot sauce or mustard if you're not strict carnivore

Nutrition Per Mini Muffin (Estimate)

• Calories: 70
• Protein: 5 to 6 grams
• Carbs: 0 grams
• Fat: 5 to 6 grams

These are just estimates and may vary based on the type of cheese or meat you use.

More high protein egg recipes

Many of our high protein egg recipes are very low carb and could be carnivore with adaptions.

• Egg white roasted red pepper spinach egg bites
• Creamy cottage cheese scrambled eggs
• Italian sausage and egg casserole
• Bacon egg and cheese breakfast cups
• No carb egg drop soup

If you loved our recipe, please leave us a ⭐⭐⭐⭐⭐ review and leave us a comment too! Connect with us on Pinterest, Facebook, Instagram, TikTok, or YouTube!

Recipe

---

FAQs

Can you eat eggs on a carnivore diet?

Yes, eggs are one of the most popular foods on a carnivore diet. They are high in protein, contain healthy fats, and have no carbs. Many people use eggs as a base for recipes like carnivore egg bites or egg muffins.

Are no carb egg muffins keto friendly?

Absolutely. These no carb egg muffins are naturally keto friendly because they contain zero carbs and are made with eggs, cheese, and meat. They're a great breakfast or snack option for anyone following a keto lifestyle.

Can you make carnivore egg bites without cheese?

Yes. If you are doing a strict carnivore plan or avoiding dairy, you can skip the cheese. The egg muffins will still hold together and taste great with just eggs and meat.

How many carbs are in egg muffins?

If you make these with just eggs, cheese, and meat, these egg muffins have zero carbs. Always check specific ingredients like sausage or deli meats, which may have added carbs.

Can you freeze carnivore egg muffins?

Yes, these muffins freeze very well. Let them cool completely, place them in a freezer-safe bag or container for up to 30 days, and reheat in the microwave for 30 to 60 seconds when you're ready to eat them.