Low Carb/Keto Egg Muffins

My SIL Peggy just did my 30 day elimination diet and this was her go-to for breakfast and snacks. She loved them so I finally HAD to make them. (Y’all know my love language is “feed me”. But she lives in Houston, so I had to make these myself, lol.)

OMG. So good! Low carb, healthy, #freezerfriendly (so you can make a ton in advance), versatile, real food ingredients, eat anywhere, satisfying & DELICIOUS!

Here’s how to make them:

Basic Egg Muffin Recipe

Required Ingredients:

• Eggs — any kind: chicken, quail (our fav), duck, goose, you choose

Optional Ingredients:

You can literally search “egg muffin keto” and get a million ideas!

• Salt and Pepper

• Spices (fresh or dried): onion powder, garlic powder, cayenne, cilantro — whatever you like

• Meat: bacon, sausage, burger, ham, steak, turkey… whatever you’d put in an omelet!

• Shredded cheese — whatever flavor you like

• Veggies: spinach, cauliflower, broccoli, tomatoes (fresh or dried), all the peppers, jalapeños, sun-dried tomatoes, green onion (again, think omelet)

• Heavy cream for a little richness — add when beating the eggs. Heavy cream is best because it adds the most richness and least carbs (about 1.25 carbs for 1 Tbsp). Lighter cream, half and half or milk will increase the carbs.

Instructions

• Preheat oven to 375 degrees

• Grease a 6-12 count muffin pan: we use ghee or coconut oil. You can use parchment paper cups, just remove them before putting muffins in fridge or freezer so your muffins don’t get soggy.

• Crack eggs into a large measuring cup with a spout for pouring eggs into muffin tin. (If you mix in a bowl, you can use a ladle to get eggs to pan.)

• Add spices and whisk to combine.

• Layer your other ingredients — meats, cheeses, veggies — in the muffin pan. If you want pretty muffins, set aside a little to top your muffin after adding the egg.

• Add the egg. You ultimately want your tins filled almost to the top, just do it slowly. Add eggs about half way, pause, add a little more, repeat till almost full.

• With a spoon or fork, lightly stir each muffin to mix.

• Sprinkle tops with extra cheese, green onions, cayenne or paprika.

• Bake for 25 minutes.

• Once out of the oven, let them sit for a couple of minutes, then remove from pan. If they don’t pop out of the pan, run a knife around the muffin :)

#FreezerFriendly

You can keep fresh up to a week in the fridge (um… they won’t last that long).

Or you can make a ton and freeze 6 to a container. Here’s the rub: they will freeze best individually wrapped in plastic, but that’s a LOT of plastic in VERY close contact with your food. Endocrine disruption, caused by plastics in food, is one of my least favorite things. So I wrap them in parchment paper, then in plastic. They don’t keep as long that way because some air gets to the muffin, but I can store for an extra week this way!

To reheat, replace the plastic wrapping with a damp paper towel, then place in a warm oven for a few minutes un til warmed thru. You can also cut in half and place in a toaster oven with butter.

Oh, yeah. That’s good. Do you make these? What are your favorite ingredients? If you haven’t made yet, you gotta try it and let me know what you think!

xo Sally