Keto Egg Muffins

STATS:

• Course: Breakfast
• Cuisine: American
• Calories: 124 kcal
• Prep time: 10 minutes
• Cook time: 35 minutes
• Total time: 45 minutes
• Servings: 12

EQUIPMENT:

• Baking sheet
• Parchment paper/ tin foil
• Large bowl
• Muffin tin
• Silicon muffin liner
• Whisk

INGREDIENTS:

• 1 cup Broccoli
• ¼ cup Heavy cream
• 1 cup Cauliflower
• 1 cup Red bell pepper
• 2 pieces Garlic
• Eight large Eggs
• 1 tsp. salt
• 2 tbsp. Olive oil
• ½ tsp. Black pepper
• ¾ cup Cheddar cheese

INGREDIENT NOTES:

EGGS:

• Whole eggs are used to make this recipe. But the egg whites themselves are great. We can do this by using three to four tbsp. of egg whites (around 1 & ½ egg whites) for every large egg.

MILK OR CREAM:

• Cream or milk makes the eggs frothy! You may use any milk, including coconut milk, hemp milk, or almond milk. To make it fluffier and smooth you can use almond milk and cream in half & half quantity.

CHEESE:

• The most common cheese I use is shredded cheddar. You may also try whatever cheese you choose, such as feta, Gruyere, or mozzarella. If you have dairy allergy so you can prepare these egg muffins without utilizing the cheese in it.

FILLING:

• Customize it by adding your preferred meats and/or vegetables, such as broccoli, bell pepper, or cauliflower (fresh or frozen works well!). In place of some of the vegetables, I frequently make these using diced hams, cooked crumbled sausage, or minced oven bacon.

AROMATICS:

• Although using aromatics like garlic is not necessary, you can add caramelized onions or grated garlic to make it more delectable.

OLIVE OIL:

• The veggies are cooked in olive oil. Avocado oil is also quite effective.

SALT & BLACK PEPPER POWDER:

• Black pepper powder & salt are utilized to season the egg muffins.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTIONS:

1. Warm up the oven to four hundred degrees F or two hundred degrees C.
2. Utilize the foil or parchment paper to line a baking sheet; properly grease the foil.
3. Put the big bowl on the shelf and include the chopped florets of broccoli & cauliflower, olive oil, grated garlic, and red pepper.
4. Line the baking sheet with the veggies in a single layer.
5. Roast it in a preheated oven for fifteen to twenty minutes or till the broccoli’s edges are browned.
6. Line a muffin tray with twelve silicone or parchment muffin liners in the interim.
7. When the vegies are roasted take it out and keep the oven on. Put the roasted vegetables equally in the cups of the muffin tray.
8. Beat the heavy cream, eggs, sea salt, and black pepper together.
9. Add the cheddar cheese while stirring.
10. Cover the veggies in muffin cups with the egg mixture.
11. Your Keto Egg Muffins are ready!

FLAVOR VARIATION:

HAM & CHEESE:

• Include American cheese (or cheddar) and diced ham to make this recipe.

CARROTS & PEAS:

• The mix that the kids love the most! Because you can quickly sauté a package of frozen peas and carrots, this one is convenient.

BACON & CHEDDAR:

• Include the shredded cheddar and traditionally cooked bacon (although, in reality, practically any cheese pairs well with bacon!)

SWISS MUSHROOM:

• Add the Swiss cheese shreds and sauté the mushrooms.

ASPARAGUS GRUYERE:

• Cook the chopped asparagus & grated Gruyere cheese to make this version.

SPINACH FETA:

• Add the crumbled feta cheese with spinach. Since fresh spinach is so liquid, I use either sautéed spinach or well-drained frozen spinach for my spinach egg muffin cups.

GARDEN VEGGIES:

• Add the Chopped tomatoes, bell peppers, onions, and mushrooms (pat extremely dry and leave the seedy bits). Cook the mushrooms & peppers, but the tomatoes are not.

GREEK INSPIRED:

• Greek-inspired egg muffins are prepared by adding cooked red onions and bell peppers; feta cheese crumbles, fresh basil, and sliced olives.

PIZZA:

• Mozzarella shreds and chopped pepperoni are added to make pizza egg muffins. Serve by dipping in marinara sauce.

TEX-MEX:

• Cooked chorizo, roasted or sautéed bell peppers, and a choice of Mexican mix cheese, Cotija, or Pepper Jack are added to make this tex-mex.

JALAPENO POPPER:

• The jalapeño poppers include diced jalapeño peppers, sliced green onions, shredded cheddar, fried bacon, and tiny bits of cream cheese, all of which I utilize and stuff into the egg muffins. You are just required to cook the bacon before making this version.

MEAT LOVERS:

• You may add Canadian bacon, pepperoni, sausage, and either mozzarella or cheddar cheese (or both!). You may skip the additional meats and just make the basic sausage egg muffins.

ZUCCHINI & SUN-DRIED TOMATOES:

• If you had to remain from previous dishes, so you prepared a variation with sautéed zucchini, sun-dried tomatoes, and goat cheese, and it was delicious! The zucchini tends to become watery until you boil it down well.

GARLIC PARMESAN:

• Make this version by adding sautéed grated garlic, Italian seasoning, or shredded parmesan to make this version we can also use fresh herbs and chives in place of Italian seasoning. I compensate for the lack of large ingredients in this version by adding three to four extra eggs and an additional tablespoon or two of milk or cream.

SALMON:

• This variation includes dollops of cream cheese, fresh dill, fresh chives, capers, and smoked salmon.

TIPS:

• Always prepare your fillings ahead of time. They must be cooked before you may add meats, veggies, or both. If you don’t, raw vegetables will make your egg muffin cups a mushy, watery mess, and raw meats won’t cook through.
• Pre-cooking can be done any way you choose. Any cooking technique (steaming, boiling, or sautéing in a skillet) will work, but I like roasting the veggies since it adds so much flavor. When steaming or boiling, make careful to pat dry.
• Utilize any leftovers. This dish is a terrific way to clear up your refrigerator, just like my chicken bacon ranch casserole! Feel free to add any remaining cooked meats or vegetables to make these egg muffins.
• A little deflation is common upon baking, the air bubbles in the egg expand, and upon cooling, they deflate. Allowing the muffins to cool more slowly in the pan before taking them out is one technique to lessen this impact. Even if they shrink, I will still adore them!

STORAGE INFORMATION:

FRIDGE:

• Place the egg muffins in the sealed container and store these muffins in the sealed box for 5 days.

REHEAT:

• We can warm up the egg muffins in the microwave for 30 seconds or in the oven at three-fifty degrees F for around ten minutes.

FREEZE:

• Cover the egg muffins separately in plastic wrap put them in a sealed container or sealed bag and store them for around three months.

FAQs:

Are these keto egg muffins low in carbs?

• These egg muffins just contain 2.5g of carbs, 0.7g of fiber, 1.8g of net carbs, and 6.7g of proteins in the dish.

Will we store these keto egg muffins?

• We can easily store these muffins in a sealed container for five days in the fridge or in the freezer for around three months.

NUTRITIONAL INFORMATION: