December 4 2015 recipe by Anne Aobadia![Anne Aobadia]()
, photo by Emma Shevtzoff![Emma Shevtzoff]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Breakfast
, photo by Emma Shevtzoff
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Breakfast Keto egg muffins
One of the best time-saving keto breakfasts of all time, hands down. Delicious, savory egg muffins are convenient, easy to make, and perfect for on-the-go adults and kids. Make ahead of time, and revel in your preparedness.
USMetric
servingservings
Ingredients
- 2 (1 oz.) 2 (30 g) scallion, finely choppedscallions, finely chopped
- 5 oz. 140 g cooked bacon or salami, chopped
- 12 12 eggeggs
- 2 tbsp 2 tbsp red pesto or green pesto (optional)
- salt and pepper, to taste
- 1½ cups (6 oz.) 350 ml (170 g) shredded cheddar cheese
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www.dietdoctor.com
Making low carb simple
Instructions
- Preheat the oven to 350°F (175°C).
- Line a muffin tin with paper baking cups, grease a silicone muffin tin with butter, or use a non-stick muffin tin.
- Add scallions and the cooked bacon or salami to each muffin cup.
- Whisk the eggs, pesto, salt, and pepper until combined.
- Add the cheese to the egg mixture and combine.
- Pour the egg mixture evenly into each muffin cup.
- Bake for 15–20 minutes, depending on the size of the muffin tin, until set. Enjoy two muffins per serving, warm or cold.
Tip
Kids love these cheesy muffins, they're perfect for a lunchbox. Enjoy them hot or cold. Prepare a big batch and store in the refrigerator for 3-4 days or freeze for up to 3 months.
164 comments
No diet has ever worked for me The only one thing confuses me nobody has asked for money this help carnt be free if it is I will give it a go thanks. Linda
8 June will this work it goes against everything I have been told about diabetes
I am thinking of trying this the recipes look great and normal food nobody has asked for any money is it really free
Thank you Samantha will give you a progress report in a few days I am clearing out my cupboards at the moment and buying all fresh food
Got that book and planning my food diary for the week be in touch glad it's free
Hi Samantha well after the week I lost 3 1/2 pound and blood sugar is 10.2 it was 16.2 so I am well pleased with that
Nothing has ever worked before and love the change of food not missed the bread or pasta also drinking much more water well think I will carry on and see if I can keep it up thanks for your encouragement
No babe don't know how to do it I will ask a member of the family to help me
Will contact you next week have a good week
Hi Michelle smart!
Yes, you can! Good luck!
We don't recommend calorie counting so we do not state the calories.
But you can calculate everything if you really want (per serving below). ?
(27/2)*2 = 27 gram protein
(71/2=)*(4/9) gram fat =16 gram fat
2*4 + 27*4 + 16*9 kcal =260 kcal
Hi Sam!
You can absolutely leave the meat out all together or replace with similar amount of cooked shrimp or smoked salmon. Good luck!
Should I have greased them?
Red pesto is made of sun dried tomatoes
Green pesto is made of basil
Both have pine nuts, parmesan, oil and garlic
Both very yummy and easy to stir through vegetables, diced/sliced meats and stired in with creme fraiche/cream etc - see the Pesto Chicken Casserolle recipe for example which is simply declicious!
Thanks
Sorry but we don't want to promote to much "counting" that's why we only have the carbs in gram.
But If you need that information then use the formula below to calculate, a bit complicated though. ;-)
(%PROTEIN / %CARB) * gram_CARB = gram_PROTEIN
(%FAT / %CARB) * 4/9 * gram_CARB = gram_FAT
gram_CARB * 4 + gram_PROTEIN*4 + gram_FAT*9 = CALORIES
I'm not an expert on recipes and how a serving size is decided.
But logically if you do the recipe that states 4 servings and make 4 muffins. The serving size should be one muffin. If you use the same recipe and make 8 muffins instead, well then it should be two. ;-)
But I agree that it would be easier to decide the oven time if the number of muffins had been stated.
I use a dozen eggs plus two yolks to make around 15 muffins. I have three in the morning for breakfast. I purchased silicone baking cups from Amazon and there is no mess and clean up is easy. (I had to throw away my other muffin tin because the first batch stuck so bad!)
To develop an eating plan we must follow the numbers. How many calories are you going to consume a day. My goal is 900 - 1000 calories, how many carbs- less than 20 , how much fat ? I do not know how much fat that is why I tried this web site for a month. Instead of grams you use a percentage an impossibly difficult figure to use. First you have to know the calories you are putting into you mouth. Most of your recipes do not indicate this. After you have the calories you would have to do 3 different calculations to follow your diet. Fat people need structure vis-a-vie food. We cling to it we organize around it. Vague instructions allow us to spin out of control.
When you decide to record macro and micro nutrients in grams I will be back and renew my subscription . I look forward to that day. Until that day please cancel my subscription.
Sadly, Dale (Mary) Thompson USA