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Keto Chorizo Egg Muffins

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Recipe originally shared by my friend Elviira at Low Carb, So Simple.

Egg muffins are a keto staple in my house. They’re easy to take in lunchboxes or to grab as you’re running out the door. What could be more convenient? Have a batch at the ready in the fridge.

These low carb chorizo & pumpkin egg muffins are somewhat unique because the recipe is from my new Quick Keto cookbook which is all about convenient keto cooking: quick, easy-to-prepare meals that even a complete novice can make. No matter how busy your life might get, you can always find time to eat healthy meals.

For more information and a sneak peek of what's inside my Quick Keto book, check out the announcement of my Quick Keto Cookbook.

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Hands-on Overall

Serving size 2 egg muffins

Allergy information for Keto Chorizo Egg Muffins

✔  Gluten free
✔  Dairy free
✔  Nut free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
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Nutritional values (per serving, 2 egg muffins)

Net carbs3.6 grams
Protein13.2 grams
Fat13.7 grams
Calories198 kcal

Calories from carbs 7%, protein 28%, fat 65%

Total carbs5.3 gramsFiber1.7 gramsSugars2 gramsSaturated fat4.9 gramsSodium403 mg(18% RDA)Magnesium24 mg(6% RDA)Potassium292 mg(15% EMR)

Ingredients (makes 10 egg muffins)

  • 100 g Spanish chorizo or pepperoni, diced (3.5 oz)
  • 100 g chopped parboiled kale or fresh kale (3.5 oz)
  • 6 large eggs
  • 1 cup unsweetened pumpkin purée (200 g/ 7.1 oz)
  • Salt and pepper, to taste
  • Optional: 1/2 cup grated Manchego, Cheddar or crumbled feta (60 g/ 2.1 oz)
  • Optional: Sriracha sauce, greens, sliced avocado


  1. Preheat the oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional). Dice the chorizo and place on a hot dry pan. Cook for 1 to 2 minutes to release the juices and crisp it up.
  2. Add the parboiled kale and cook for another minute. (If using fresh kale: Cover with a lid and cook for 5 to 7 minutes over a medium-low heat.) Remove from the heat and set aside.
  3. Crack the eggs into a bowl and mix with the pumpkin purée. Add the chorizo (or use pepperoni) and kale. Season with salt and pepper, and mix until combined. Add the grated cheese (if using).
  4. You can optionally add some grated cheese such as Manchego or even crumbled feta cheese.
  5. Spoon the mixture into a muffin tray (a silicone tray works best). Use a ladle to distribute the mixture evenly among 10 muffin cups. (Or, bake in a skillet to make a frittata.)
  6. Bake for 20 to 25 minutes, and set aside to cool slightly before serving.
  7. Serve with Sriracha sauce, greens, or sliced avocado, if you like. Store in the fridge in an airtight container for up to 5 days.

Ingredient nutritional breakdown (per serving, 2 egg muffins)

Net carbsProteinFatCalories
Chorizo sausage, Spanish, hard type
0.3 g4.9 g7.8 g93 kcal
Kale, curly, fresh
0.7 g0.4 g0.1 g6 kcal
Pumpkin purée, unsweetened, canned or homemade
2.1 g0.4 g0.1 g14 kcal
Eggs, free-range or organic
0.4 g7.5 g5.7 g86 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Total per serving, 2 egg muffins
3.6 g13.2 g13.7 g198 kcal
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Martina Slajerova
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Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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