Whisk the eggs, milk, garlic powder, salt and black pepper together in a medium bowl.
Combine the fillings of your choice. (See the notes below for various filling options.)
Spray a 12 capacity non-stick muffin tin generously with cooking spray, or line each cup with paper liners and spray the inside of the liners.
Place the optional additions of your choice in the bottom of each muffin tin, filling them about halfway full.
Pour the egg mixture into the muffin tins, either using a container with a spout for pouring, or using a ladle with a spout. Fill the muffin tins almost all of the way full, but they should not easily spill out when transferring them to the oven.
Place in the oven and bake for 20 minutes.
Remove from the oven and allow to cool for 10 minutes.
Use a small knife around the edges to remove the egg muffins and serve immediately or store for up to 4 days in the refrigerator.
The nutritional information provided below is for the egg muffins without any fillings. Please find the calories and carbs for each of the filling options listed below.
Spicy bacon: 1 cup cooked, chopped bacon +¼ cup minced jalapenos + 1 cup shredded pepper jack cheese
Nutrition per egg muffin: 175 calories, 0 net carbs, 1 total carb
Mediterranean: 1 cup julienned sun dried tomatoes + ¼ cup chopped spinach + 1 cup crumbled feta cheese
Nutrition per egg muffin: 114 calories, 5 net carbs, 6 total carbs
Cheddar pepper: 1 cup diced bell pepper + ¼ cup diced green onions + 1 cup shredded cheddar cheese
Nutrition per egg muffin: 100 calories, 1 net carb, 2 total carbs
Caprese: 1 cup halved cherry tomatoes + ¼ cup chopped fresh basil (or 1 tablespoon dried basil) + 1 cup shredded mozzarella cheese
Nutrition per egg muffin: 88 calories, 0 net carbs, 1 total carb
The Denver omelette: 1/2 cup diced ham + 1/2 cup diced onions + 1/2 cup diced bell pepper + 1 cup shredded cheddar cheese
Nutrition per egg muffin: 114 calories, 1 net carb, 2 total carbs
This recipe can easily be doubled or tripled. To adjust the serving size, simply hover over the “servings” number above and adjust it from 12 to 24, or up to 36. The ingredient amounts will automatically update to the new serving size.
The egg muffins will stay good in the refrigerator stored in an airtight container for up to 5 days. To reheat the muffins, wrap them in a damp paper towel and microwave for 15-20 seconds. This will keep them moist.
You can freeze the egg muffins for up to 3 months. Once the egg muffins have cooled completely, wrap each one in a piece of plastic wrap, then add all of them to a large freezer-safe zipper bag. To reheat frozen egg muffins, unwrap them from the plastic, wrap them in a damp paper towel and microwave for 60 seconds, or until warm.
You can make these egg muffins whole30 approved, by swapping traditional dairy milk with almond milk. No cheese can be added to the filling, but you can add bacon and veggies.
To prevent browning on the bottom of the muffins, set the metal muffin tin on a baking sheet before placing it in the oven.