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Quick Keto McMuffins

|Quick Keto McMuffins

This recipe is a grain-free, healthier alternative to the popular egg McMuffin. It's vegetarian but you can add a few slices of bacon if you like. For those of you that may not have a microwave, I included some tips for baking the muffins in the oven. If you have time to cook, I suggest you make try keto buns instead of the quick mug muffins. They will take more time to prepare but the result is definitely worth it.

Also try:
Nutella Mug Cake
Orange & Chocolate Chip Mug Cake
Vegetarian Keto Burger

Preparation time

Overall

Nutritional values (per serving):

2.9 grams 6.5 grams 26.5 grams 54.6 grams 24.2 grams 626 calories
Total Carbs9.4grams
Fiber6.5grams
Net Carbs2.9grams
Protein26.5grams
Fat54.6grams
of which Saturated24.2grams
Energy (calories)626kcal
Magnesium130mg (33% RDA)
Potassium405mg (20% EMR)

Macronutrient ratio: Calories from carbs (1.9%), protein (17.4%), fat (80.7%).

Ingredients (makes 2 servings):

Muffins:
Filling:
  • 2 large eggs, free range or organic
  • 1 tbsp ghee (you can make your own)
  • 1 tbsp butter or 2 tbsp cream cheese for spreading
  • 2 slices cheddar cheese or other hard type cheese (56 g / 2 oz)
  • 1 tsp Dijon mustard (you can make your own) or 2 tsp sugar-free ketchup (you can make your own)
  • salt and pepper to taste
  • Optional: 2 cups greens (lettuce, kale, chard, spinach, watercress, etc.) + less than 1 g net carbs per serving)
  • Optional: 4 slices crisped up bacon or Pancetta

If you need to make this recipe nut-free, use more flaxmeal (same amount) or coconut flour (half the amount). When using ingredients, always go by their weight, especially in case of baked goods. Measures such as cups may vary depending on a product / brand. When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions:

  1. Place all the dry ingredients in a small bowl and combine well. |Quick Keto McMuffins
  2. Add the egg, cream, water and mix well using a fork.
    |Quick Keto McMuffins
  3. Grate the cheese and add it to the mixture. Combine well and place in single-serving ramekins. |Quick Keto McMuffins
  4. Microwave on high for 60-90 seconds.
    Tips for cooking in the oven: If you don't have a microwave, I suggest you make 4-8 servings at once. Preheat the oven to 175 C / 350 F and cook for about 12-15 minutes or until cooked in the centre. |Quick Keto McMuffins
  5. Meanwhile, fry the eggs on ghee. I used these molds to create perfect shapes for the muffin. Cook the eggs until the egg white is opaque and the yolks still runny. Season with salt and pepper and take off the heat. |Quick Keto McMuffins
  6. Cut the muffins in half and spread some butter on the inside of each of the halves. |Quick Keto McMuffins
  7. Top each with slices of cheese, egg and mustard. Optionally, serve with greens (lettuce, spinach, watercress, chard, etc.) and bacon. |Quick Keto McMuffins Enjoy immediately! The muffins (without the filling) can be stored in an airtight container for up to 3 days. |Quick Keto McMuffins

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (20)

Hi, The muffin tastes awesome.
I'd like to know exactly what two servings means please.  Is it one muffin cut into 4 (giving two muffins -top and bottom).... Or is half a muffin considered 1 serve? And top and bottom equals two serves? Hope that makes sense!!!
I'm loving your recipes. And so is my sugar addicted 11yr old miss.

Reply

Thank you Nic! One serving equals one muffin (the two pieces put together to make the muffin). This recipe makes 2 muffins = 2 servings.

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Hi! What would the nutritional value be for just the muffins?

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Here they are: 2.2 g net carbs, 6.4 g fiber, 13.1 g protein, 27.2 g fat, 321 kcal. Hope this helps Smile

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Hi. Does the nutritional breakdown include the filling or is it just for the muffin? Many thanks indeed x

Reply

Hi Tazjai, it's with the filling Smile Unless something is marked as "optional", it's always included in the nutrition facts.

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Hi, can I use coconut flour in place of almond flour and butter in place of ghee? Thanks

Reply

Hi Jen, yes you can. The only thing is that if you use coconut flour, you will have to add water because it will become very dry - or you can use one more egg but that may become too "eggy". Or you can use just flax with no other adjustment Smile

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FYI I used almond meal instead of almond flour and it works a treat! Just needs a little longer in the microwave 2-2.5 mins. Thanks! S

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Thanks for the tip! I guess it also depends on the microwave / power level.

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Martina, I made these a few weeks ago and my husband loved them! They are so tasty and are so much more flavorful than what the fast food restaurant "M" sells! They are filling and so fast to make. I plan on making several and freezing them.  Thank you for the great recipe!!!

Reply

Thank you for your kind words Kathya, I'm glad you like them! Smile

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Made it today for the whole family and everyone loved it! I also added some avocado and bacon Smile

Reply

Thank you Emily!

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Made it today for breakfast with some crisped up bacon and absolutely loved it!! Oh and after microwaving I also toasted it until crispy.

Reply

Thank you, glad you liked it! Smile

Reply

This recipe says 2 servings but how do you account for that in the app "serving size?"

Reply

Hi Mama, if you have the iPad app that has the planner (iPhone will be done soon), you can add the meal to your Planner by tapping on the green button in the last tab (integrated blog). When you add this meal to your days, it will automatically be added as "1 serving" unless you add more or specify "1/2 serving" after it's added. Hope this helps!

Reply

Hey! I'm wondering what I could substitute for the cheese in the recipe, since it's a significant bit of bulk I'd be eliminating?

Reply

You could try this recipe instead (it uses pesto that you can make dairy-free): ketodietapp.com/.../quick-pesto-mug-muffin

Reply

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