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Easy Keto Reuben Egg Muffins

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Original recipe posted at as a guest post.

Egg muffins are quick to prepare and great for busy people. As I get bored of the same flavours I constantly try new ingredients which are still easy to find. Make them in the evening and you have a great snack for work.

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Hands-on Overall

Nutritional values (per muffin)

Net carbs1 grams
Protein12.3 grams
Fat11.6 grams
Calories163 kcal

Calories from carbs 3%, protein 31%, fat 66%

Total carbs1.6 gramsFiber0.6 gramsSugars0.5 gramsSaturated fat4.1 gramsSodium406 mg(18% RDA)Magnesium17 mg(4% RDA)Potassium221 mg(11% EMR)

Ingredients (makes 6 muffins)

  • 6 large eggs
  • 3/4 cup drained sauerkraut (105 g/ 3.8 oz)
  • 200 g ground beef (7.1 oz)
  • 2 cloves garlic, crushed
  • 1 tsp Dijon mustard
  • 1/4 tsp caraway seeds
  • 2 tbsp chopped parsley or chives
  • 1/2 tsp sea salt
  • Optional: serve with Easy Russian Dressing


  1. Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional).
  2. In a bowl, mix the beef, Dijon mustard, mashed garlic, caraway seeds and half of the salt. Create 12 small meatballs (two for each muffin).
  3. Place the drained sauerkraut at the bottom of the muffin pan (about 2 tbsp per muffin).
  4. Top each with two meatballs.
  5. In a bowl, mix the eggs, salt and herbs. Pour the egg mixture on top of the sauerkraut and meatballs.
  6. Place in the oven and cook for about 25 minutes. Once done, remove from the oven and set aside to cool down. Eat immediately or store in the fridge for up to 4 days.

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Ingredient nutritional breakdown (per muffin)

Net carbsProteinFatCalories
Eggs, free-range or organic
0.4 g6.3 g4.8 g72 kcal
Sauerkraut, solids only (fermented cabbage)
0.2 g0.2 g0 g3 kcal
Beef, minced (ground), raw, grass-fed
0 g5.7 g6.7 g85 kcal
Garlic, fresh
0.3 g0.1 g0 g1 kcal
Dijon mustard
0 g0 g0.1 g1 kcal
Caraway seeds, spices
0 g0 g0 g0 kcal
Parsley, fresh (spices)
0 g0 g0 g0 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Total per muffin
1 g12.3 g11.6 g163 kcal
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Martina Slajerova
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Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (4)

Meatballs in a muffin! I made them with some cheddar cheese, delish!!


Thanks Kelly, I'm glad you enjoyed them!


I love Sauerkraut! Made yours a while ago but still waiting for it to be done. I'll have to try these when its ready 😊


Thanks Emily, let me know when you try them 😊