Breakfast Egg Muffins 3 Ways
Breakfast Egg Muffins 3 Ways are low carb, filling and quick to grab while running out of the door! Spinach Tomato & Mozzarella, Bacon & Cheddar AND Garlic Mushroom & Peppers! Protein packed eggs muffins are just like mini frittatas, can be cooked ahead of time and refrigerated for when you need them to grab and go!
Servings: 12 muffins (cups)
Calories: 82 kcal
finely chopped onion,
(red, white or yellow/brown)
Salt and pepper,
TOMATO SPINACH MOZZARELLA:
grape or cherry tomatoes,
shredded mozzarella cheese
shredded cheddar cheese
GARLIC MUSHROOM PEPPER:
sliced brown mushrooms
red bell pepper,
fresh chopped parsley
or 1/3 teaspoon minced garlic
Preheat oven to 350°F | 180°C. Lightly spray a 12-cup capacity muffin tin with nonstick oil spray.
In a large bowl, whisk together eggs and onion. Season with salt and pepper, to taste.
Add egg mixture halfway up into each tin of a greased muffin tin.
Divide the three topping combinations into 4 muffin cups each.
Bake for 20 minutes.
Serve OR store in an airtight container in the refrigerator for up to 4 days and reheat when ready to serve.
Nutrition Facts Breakfast Egg Muffins 3 Ways Amount Per Serving Calories 82 Calories from Fat 45 % Daily Value*Total Fat 5g 8% Saturated Fat 2g 10%Cholesterol 168mg 56%Sodium 97mg 4%Potassium 103mg 3%Total Carbohydrates 1g 0%Protein 6g 12% Vitamin A 11.1% Vitamin C 7.6% Calcium 5.5% Iron 4.7% * Percent Daily Values are based on a 2000 calorie diet.
Here are a few facts about ketogenic fat bombs to help you understand them better:
1. Keto fat bombs are often small
It’s tough to eat too much of these as they are so high in fat, so they take the shape of small balls or mini muffins. Our favorite way of making them is in muffin pan with liner. That way you don’t get your hands dirty when you make the mixture and they’re super easy (and not messy) to take with you to eat on your way to work or to the gym.
2. Fat bombs can be savory or sweet
The majority of the fat bomb recipes tend to be sweet-ish (sweetened with sweeteners like stevia). This is because stevia is a low calorie (and zero-carb) sweetener that also doesn’t cause stomach problems for people unlike many sugar alcohols that are used in low-carb treats. If, however, you dislike using stevia (we know many people dislike the taste of stevia), then feel free to use your own low-carb sweetener of choice when making sweet ketogenic fat bombs. There are also some savory fat bombs (e.g., made with bacon or avocado). Read why Swerve may be a good option.
3. Fat bombs contain lots of healthy fats
As I mentioned earlier, fat bombs contain lots of fat, but on a ketogenic diet (just like on a Paleo diet), eating healthy fats is highly important to lower inflammation in your body. So, most keto fat bombs contain coconut oil or coconut butter as an ingredient. This is also useful from a recipe perspective as coconut oil solidifies when refrigerated thereby making these fat bombs a lot less messy to eat.
4. Fat bombs should be stored in the refrigerator
As I mentioned above, fat bombs contain lots of fat, which is often liquid at room temperature, so make sure to store these delicious treats in the fridge when you’re not eating them. They’ll often last 1-2 weeks in the fridge in an airtight container. You can also freeze them, although it’s best to thaw them a bit before serving as they can get pretty solid.
5. Fat bombs often also contain nuts and seeds
We suggest you try not to consume too much nuts and seeds on a ketogenic diet since the fats in nuts and seeds can become easily oxidized if the recipe requires them to be heated (more about that here) and some nuts and seeds are actually quite high in carbs (check out our table of carb content for nuts and seeds here). Just a quick note about peanuts while we’re on the subject of nuts – peanuts are not nuts so almond butter is used instead of peanut butter in ketogenic recipes (find out more about why peanut butter isn’t ketogenic here).
There are 3 basic ingredients to every fat bomb recipe:
1. Healthy Fats
For Example: cacao butter, coconut butter, almond butter, coconut oil, coconut milk, coconut cream (solid part of a refrigerated can of coconut milk), ghee (mostly lactose and casein free, especially if you get cultured ghee, so it doesn’t present the same problems as other dairy products), butter (ok if you’re not sensitive to dairy), bacon fat, avocado oil
Healthy 2-Ingredient Breakfast Cookies Prep Time 4 mins Cook Time 15 mins Total Time 19 mins Weight Watchers friendly, Vegan friendly and low calorie! These cookies are super quick and easy to make, and healthy! Course: Breakfast Cuisine: American Servings: 18 cookies Calories: 32 kcal Author: Karina
, ripe bananas
Optional Add-in Ingredients:
peanut flour or any nut butter
(I use semi-sweet,dark or miniature)
(adjust to your taste preference)
Nutella or any hazelnut spread
peanut butter chips
crushed nuts of choice
(pecans, peanuts, almonds, walnuts, etc)
(think cranberries, raisins, sultanas, chopped dates)
pure vanilla extract
(adjust to your taste preferences)
**Measurements are based on what I have tried with these cookies in the past. Feel free to add more/less to your preference
Preheat oven to 175°C | 350°F.
Mash bananas in a shallow bowl. Add in the oats and mix well to combine. Fold in any optional add-ins you like (I added 4 level tablespoons of peanut flour, 1/4 cup chocolate chips and 2 teaspoons of honey into these).
Line baking tray/sheet with baking/parchment paper and drop one tablespoon of cookie dough per cookie onto tray. Press down with the back of a metal spoon and shape into cookies (these will not spread into shape like normal cookies). Bake for 15-20 minutes depending on your oven, or until cookies are lightly golden on top and just set to the touch. (Keep an eye on them after 10 minutes, as they can bake faster depending on how hot your oven is before baking.)
Remove and allow to cool on a wire rack.
*Quick oats give the best results, however you CAN use rolled oats. Use Gluten Free Oats for gluten free cookies. **Storage: Store cookies in an airtight container for two-three days, or freeze the batch and reheat when needed.
Healthy 2-Ingredient Breakfast Cookies
Amount Per Serving
% Daily Value*Potassium 29mg
1%Total Carbohydrates 5g
* Percent Daily Values are based on a 2000 calorie diet.
Layer three paper towels on a microwave-safe plate; set aside.
Scrub potatoes and cut into 1/16-in.-thick slices. Brush slices on both sides with olive oil and lightly sprinkle with salt and curry. Arrange on prepared plate (do not overlap).
Microwave on high for 3 minutes; turn and microwave 2-3 minutes longer or until chips are dry and brittle. Repeat with remaining potatoes, oil and seasonings. Let chips cool for at least 1 minute before serving. Store in an airtight container.
Cumin Crunch Potato Chips: Substitute garlic powder and ground cumin for the curry powder. Nice & Spiced Potato Chips: Substitute chili powder and ground chipotle pepper for the curry powder.