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Bacon, Cheese and Spinach Mug Muffin

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Bacon, Cheese and Spinach Mug MuffinPin recipeFollow us 132.7k

When you get hungry, it's more likely to be tempted and have an unhealthy snack. Being able to quickly make a low-carb snack like this one will help you stick with the ketogenic diet. I love the convenience of mug muffins. Just like most of you, I don't always have time to cook - mug muffins, avocados, hard boiled eggs are my go-to keto meals. If you don't have a microwave, I included some tips for baking the muffins in the oven :-)

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Tips & Substitutions

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 (fan assisted), or 195 °C/ 380 °F (conventional) and cook for about 15 minutes or until cooked in the centre.

Crisping up the bacon: Preheat the oven to 190 °C/ 375 °F. Line a baking tray with baking paper. Lay the bacon strips out flat on the baking paper, leaving space so they don't overlap. Place the tray in the oven and cook for about 10-15 minutes until golden brown. The time depends on the thickness of the bacon slices. When done, remove from the oven and set aside to cool down.

Cooking the spinach: Fill a sauce pan with water and bring to a boil over a high heat. Once simmering, add the spinach and cook for just about a minute until wilted. Transfer the leaves into a bowl with cold water. Then, strain and squeeze the water out of the leaves. If you're using frozen and thawed spinach, make sure you squeeze any water out.

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 the brand.

Hands-on Overall

Nutritional values (per serving, 1 mug muffin)

Net carbs3.4 grams
Protein19.7 grams
Fat31.3 grams
Calories391 kcal

Calories from carbs 4%, protein 21%, fat 75%

Total carbs10.1 gramsFiber6.7 gramsSugars2.5 gramsSaturated fat11.1 gramsSodium818 mg(36% RDA)Magnesium134 mg(33% RDA)Potassium428 mg(21% EMR)

Ingredients (makes 2 servings)

Basic savoury mug muffin mix:
Add:
  • 2-3 slices crisped up bacon (20 g/ 0.7 oz)
  • 50 g feta cheese or other soft cheese (1.8 oz)
  • 3 tbsp cooked & drained spinach (30 g/ 1.1 oz)

Instructions

  1. Place all the dry ingredients in a small bowl and combine well. Bacon, Cheese and Spinach Mug Muffin
  2. Add the egg, cream, water and mix well using a fork.
    Bacon, Cheese and Spinach Mug Muffin
  3. Crumble the bacon and break the cheese into smaller pieces. Chop the spinach and place everything into the bowl with the muffin dough.
    Bacon, Cheese and Spinach Mug Muffin
  4. Microwave on high for 60-90 seconds. When done, let it sit for 5 minutes and enjoy!
    Bacon, Cheese and Spinach Mug Muffin

Ingredient nutritional breakdown (per serving, 1 mug muffin)

Net carbsProteinFatCalories
Almond flour (blanched ground almonds, almond meal)
1.1 g2.7 g6.6 g74 kcal
Flaxmeal (flax meal), ground flaxseed
0.3 g3.4 g7.9 g100 kcal
Baking soda, raising agent (bicarbonate of soda)
0 g0 g0 g0 kcal
Eggs, free-range or organic
0.4 g6.3 g4.8 g72 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
0.4 g0.3 g5.7 g55 kcal
Water, still
0 g0 g0 g0 kcal
Bacon, crispy (bacon grease removed)
0 g3 g1 g21 kcal
Feta cheese
1 g3.6 g5.3 g66 kcal
Spinach, cooked, boiled, drained, without salt
0.2 g0.4 g0 g3 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Total per serving, 1 mug muffin
3.4 g19.7 g31.3 g391 kcal
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Martina Slajerova
Creator of KetoDietApp.com

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 (6)

Do these freeze and reheat well?

Reply

Yes they do! The only issue might be the cheese because some types contain more moisture. It's best if you can reheat these in the oven to remove some of it.

Reply

More of a question vs comment: can you pre-make these and heat and eat? Do they keep well in the fridge?
Kind regards,
Kathleen

Reply

Hi Kathleen, I think you can but they may get a little dry when you reheat them. I would store them in an airtight container in the fridge to minimise that.

Reply

Hi,
Just wanted to say thanks for all the recipes! I've been researching and reading up on Keto the past few days and I'm about to start it tomorrow. Just a few questions:
You say the zucchini/eggplant/mushroom ect chips are very occasional snacks. How often? I get that there's a set carb limit for best results and so it all works, I just ask because I'm already on a low-sulphur diet which is very limiting and therefore I'm not allowed eggs, onion, garlic and getting sick of meat, plus more. Out of the listed snacks/extras on your 7 day keto plan, which would you say would be the best? I just ask because I might be needing to snack more? I don't even know if that'll be possible to stay within carb intake. Any info would be appreciated!

Reply

Hi Rebecca, thank you!. I think that low-carb chips & crisps won't be the best option, at least not for this purpose. You can have them as long as you don't hoover your carb limit but there are other foods that are much better for appetite control. How about avocados or a handful of macadamia nuts? Both are very low in carbs and will help yeasty fuller for longer. Hope this helps!

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