Keto and Low Carb Friendly Breakfast: Frittata Muffins


Brandon followed a ketogenic diet last year and lost 50 pounds. I started off on the diet, lost 21 pounds, and then fell off the wagon. A major problem for me (eating wise) is breakfast. I’ve never, ever made time for breakfast. I wake up, get dressed, race to my classroom, stand/teach all day, sometimes I eat lunch, I get home around 4:30 and then I–snack. Awful.

Because I have my summer off, I’ve decided to adopt a ketogenic diet and be consistent about what I eat for breakfast. My requirements for breakfast:

  • easy to make
  • eat on the go (a must for when school starts again)
  • keto friendly

This frittata muffins recipe I found from Craig of met every requirement. Craig has a 30-day keto meal plan that I plan to follow, and I suggest you donate and download ASAP! You can see Craig’s original recipe in his eBook, and my adapted version is below.


Adapted recipe

  • 10 eggs
  • 1/2 cup of half ‘n half
  • 1/2 cup of Jimmy Dean Sausage Crumbles (these sausage crumbles are a lifesaver)
  • 1/3 cup of mozzarella cheese (I wanted to use up all of this cheese before opening a brand new bag of cheddar cheese.)
  • 1/2 tsp of garlic salt
  • 1/2 tsp of pepper
  1. Preheat oven to 375 degrees.
  2. Mix eggs and half ‘n half in a bowl.
  3. Add the sausage crumbles, cheese, garlic salt, and pepper.
  4. After adding cupcake liners to a muffin tin, fill liners 3/4 of the way with mixture.
  5. Place in the oven for 18-20 minutes, or until muffins are puffy and browned.
  6. Remove muffins from the oven, and let them cool for two minutes.


Other tips:

  • Make these over the weekend.
  • Use cupcake liners to streamline my cleaning process.
  • Spray the cupcake liners with Pam to make the muffins easier to remove from the liner.
  • Store leftover muffins in an airtight container and place in the refrigerator, or freeze them.

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