Imagine biting into a silky, custardy egg muffin that bursts with the warm, aromatic heat of Thai red curry paste, the richness of coconut cream, and the delicate crunch of toasted sesame seeds. These meal-prep Thai red curry egg muffins deliver layers of complex flavor — fragrant lemongrass and galangal notes from the curry paste, a mellow sweetness from coconut, the gentle bite of fresh scallions, and tender baby bok choy throughout. They taste like something from a Thai street vendor, but with the convenience of grabbing one straight from your fridge for a satisfying weekday lunch.

Each serving packs roughly 36 grams of fat and just 4 grams of net carbs, landing squarely in the keto sweet spot with fat providing over 70% of total calories. The eggs and a generous layer of melted mozzarella deliver 25 grams of protein per serving — more than enough to keep you fueled through the afternoon without the post-lunch crash. Coconut cream does the heavy lifting on the fat side, giving each muffin an impossibly creamy, almost custard-like texture that sets beautifully when baked.

The real magic here is the meal-prep angle. One batch yields 12 muffins that store perfectly in the fridge for up to five days. They reheat in under a minute in the microwave and taste just as good on day four as they do fresh from the oven. Make them on Sunday, stash them in containers, and you have a grab-and-go keto lunch sorted for the entire work week.

Ingredients (serves 4)

For the egg base:

  • 10 large eggs
  • 1/3 cup (80ml) full-fat coconut cream (from a can, the thick part)
  • 2 tablespoons (30g) Thai red curry paste (check label for sugar — Mae Ploy or Maesri work well)
  • 1 tablespoon (15ml) toasted sesame oil
  • 1 tablespoon (15ml) tamari or coconut aminos
  • 1/2 teaspoon fine sea salt

For the filling:

  • 2 cups (150g) baby bok choy, trimmed and finely chopped
  • 3 scallions, thinly sliced (white and green parts separated)
  • 1 cup (110g) shredded mozzarella cheese
  • 1 tablespoon (8g) fresh ginger, finely grated

For the topping:

  • 2 tablespoons (16g) white sesame seeds
  • 1 tablespoon (8g) black sesame seeds
  • 1 teaspoon (5ml) toasted sesame oil
  • Sriracha or chili oil, for serving (optional)

Instructions

  1. Preheat and prepare. Set your oven to 375°F (190°C). Generously grease a 12-cup standard muffin tin with coconut oil or cooking spray — don't skip this step, as the coconut cream can make the muffins stick. Alternatively, use silicone muffin molds for the easiest release.

  2. Toast the sesame seeds. Place the white and black sesame seeds in a small dry skillet over medium heat. Stir constantly for 2–3 minutes until the white seeds turn golden and become fragrant. Transfer immediately to a small bowl, drizzle with 1 teaspoon of toasted sesame oil, toss, and set aside.

  3. Sauté the aromatics and greens. In the same skillet, heat 1 tablespoon of toasted sesame oil over medium-high heat. Add the grated ginger and the white parts of the scallions. Cook for 30 seconds until fragrant, stirring constantly. Add the chopped bok choy and cook for 2–3 minutes, tossing frequently, until the leaves are just wilted but the stems still have a slight crunch. Remove from heat and let cool for 3 minutes.

  4. Mix the egg base. In a large bowl, whisk together the eggs, coconut cream, red curry paste, tamari, and salt until the curry paste is fully incorporated and the mixture is a uniform coral-orange color. You should see no streaks of curry paste remaining.

  5. Combine and fill. Add the cooled bok choy mixture and the green parts of the scallions to the egg base. Stir gently to distribute. Pour the mixture evenly into the 12 muffin cups — each should be about three-quarters full. Top each cup with a generous pinch of shredded mozzarella, pressing it down slightly so it sits within the egg mixture rather than just on top.

  6. Bake. Place the muffin tin on the center rack and bake for 22–25 minutes. The muffins are done when they have puffed up, the edges are golden, and a toothpick inserted into the center of one comes out clean. The tops should be lightly browned and the cheese melted and golden in spots.

  7. Finish with sesame. Remove from the oven and immediately sprinkle the toasted sesame seed mixture evenly over the muffins while they are still hot so the seeds adhere. Let them cool in the tin for 5 minutes — they will deflate slightly, which is normal.

  8. Release and serve or store. Run a thin knife or offset spatula around the edge of each muffin and gently pop them out. Serve warm with a drizzle of sriracha or chili oil if desired. For meal prep, let the muffins cool completely to room temperature before storing.

Nutrition per Serving

Nutrient Amount
Calories ~438 kcal
Fat ~36g
Protein ~25g
Total Carbs ~6g
Fiber ~2g
Net Carbs ~4g

Nutrition values are approximate and based on the stated ingredients. Actual values may vary depending on specific brands of coconut cream and curry paste used.

Tips & Variations

Meal-prep storage and reheating. Store cooled muffins in a single layer in an airtight container lined with a paper towel (to absorb any moisture) in the refrigerator for up to 5 days. Reheat in the microwave for 45–60 seconds, or in a 350°F (175°C) oven for 8–10 minutes for crispier edges. You can also freeze them individually wrapped in plastic wrap for up to 2 months — thaw overnight in the fridge before reheating.

Watch the curry paste carbs. Not all Thai red curry pastes are created equal on keto. Some brands add sugar or starch as fillers, which can push your net carbs higher than expected. Mae Ploy and Maesri are generally clean options with minimal added sugar. Always check the nutrition label and aim for a paste with 1g or less of sugar per teaspoon. If you are strict about carbs, reduce the curry paste to 1 tablespoon and add a pinch of cayenne for heat.

Switch up the greens. Baby bok choy is ideal here because it holds its texture after baking and pairs beautifully with the Thai flavors, but you can substitute baby spinach, chopped Chinese broccoli (gai lan), or thinly sliced napa cabbage. If using spinach, squeeze out excess moisture after wilting to prevent soggy muffins.

Make it spicier or milder. For more heat, add 1–2 teaspoons of sambal oelek or a finely minced Thai bird's eye chile to the egg mixture. For a milder version that kids might enjoy, reduce the curry paste to 1 tablespoon and increase the coconut cream to 1/2 cup — this gives you a creamier, gentler flavor while keeping the macros nearly identical.

Try different cheese options. Mozzarella gives the best melt and mildest flavor, letting the Thai aromatics shine. However, pepper jack adds a nice kick, and cream cheese (cut into small cubes and pushed into the center of each muffin) creates a molten, gooey surprise in the middle. Avoid pre-shredded cheese with anti-caking starches if you are tracking carbs precisely — block cheese shredded at home is always cleaner.

Frequently Asked Questions

Are these egg muffins really keto-friendly with the curry paste?
Yes, as long as you choose a curry paste with minimal added sugar. At 2 tablespoons divided across 12 muffins, each serving gets roughly half a teaspoon of paste, contributing less than 1 gram of carbs. The dominant fat sources — coconut cream, sesame oil, eggs, and mozzarella — keep the macros firmly in ketogenic territory with over 70% of calories from fat. Just avoid curry pastes that list sugar or cornstarch as the first few ingredients, and you will be well within your carb budget.
Can I make these without mozzarella or dairy-free?
Absolutely. For a dairy-free version, skip the mozzarella entirely and add an extra tablespoon of coconut cream to the egg base for richness. You can also use a dairy-free shredded cheese alternative, though be aware that many plant-based cheeses contain potato starch or tapioca, which adds carbs. Nutritional yeast (about 2 tablespoons stirred into the egg mixture) gives a savory, cheesy flavor without any dairy. The muffins will be slightly less golden on top without real cheese but will still taste fantastic.
How long do these keep, and can I freeze them?
Refrigerated in an airtight container, these muffins stay fresh and delicious for up to 5 days, making them ideal for a full work week of lunches. For freezing, let them cool completely, wrap each muffin individually in plastic wrap, then place them all in a freezer-safe zip-top bag. They will keep for up to 2 months in the freezer. To reheat from frozen, thaw overnight in the refrigerator and microwave for 60–90 seconds, or bake from frozen at 350°F (175°C) for 12–15 minutes.
How can I adapt this recipe for vegan keto?
For a vegan version, replace the 10 eggs with a tofu-based egg substitute: blend 14 ounces (400g) of silken tofu with 2 tablespoons of chickpea flour, 1 tablespoon of nutritional yeast, and 1/2 teaspoon of kala namak (black salt, for an eggy flavor). Use the same curry paste, coconut cream, and vegetable filling. Swap the mozzarella for a vegan cheese or omit it entirely. The texture will be denser and more quiche-like rather than fluffy, but the Thai curry flavors come through beautifully. Bake for an additional 5 minutes, as the tofu base sets more slowly.
Why do my egg muffins deflate after baking, and how do I prevent it?
Some deflation is completely normal and expected — the eggs puff up from steam during baking and then settle as they cool. This does not affect taste or texture at all. To minimize deflation, avoid over-whisking the eggs (you want them blended, not frothy with air), and do not open the oven door during the first 18 minutes of baking. Letting them cool in the muffin tin for a full 5 minutes before removing also helps them hold their shape better. If you want taller muffins, fill each cup slightly higher (about seven-eighths full) to compensate for the natural settling.