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Original recipe posted at PeaceLoveAndLowCarb.com 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.
Hands-on Overall
Serving size muffin
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
Instructions
- Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional).
- 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).
- Place the drained sauerkraut at the bottom of the muffin pan (about 2 tbsp per muffin).
- Top each with two meatballs.
- In a bowl, mix the eggs, salt and herbs. Pour the egg mixture on top of the sauerkraut and meatballs.
- 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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Reuben Egg Muffins
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
Instructions
- Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional).
- 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).
- Place the drained sauerkraut at the bottom of the muffin pan (about 2 tbsp per muffin).
- Top each with two meatballs.
- In a bowl, mix the eggs, salt and herbs. Pour the egg mixture on top of the sauerkraut and meatballs.
- 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.
Nutrition (per muffin)
Calories163kcal
Net Carbs1g
Carbohydrates1.6g
Protein12.3g
Fat11.6g
Saturated Fat4.1g
Fiber0.6g
Sugar0.5g
Sodium406mg
Magnesium17mg
Potassium221mg
Detailed nutritional breakdown (per muffin)
| Total per muffin |
| 1 g | 12.3 g | 11.6 g | 163 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.4 g | 6.3 g | 4.8 g | 72 kcal |
| Sauerkraut, solids only (fermented cabbage) |
| 0.2 g | 0.2 g | 0 g | 3 kcal |
| Beef, minced (ground), raw, grass-fed |
| 0 g | 5.7 g | 6.7 g | 85 kcal |
| Garlic, fresh |
| 0.3 g | 0.1 g | 0 g | 1 kcal |
| Dijon mustard |
| 0 g | 0 g | 0.1 g | 1 kcal |
| Caraway seeds, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Parsley, fresh (spices) |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
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