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Quick Keto McMuffins

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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.

If you need to make this recipe nut-free, use more flaxmeal (same amount) or coconut flour (half of the amount).

Don't have a microwave? 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.

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Hands-on Overall

Nutritional values (per serving, 1 mug muffin)

Net carbs3.7 grams
Protein25.6 grams
Fat54.7 grams
Calories627 kcal

Calories from carbs 2%, protein 17%, fat 81%

Total carbs10.2 gramsFiber6.5 gramsSugars1.8 gramsSaturated fat23.2 gramsSodium638 mg(28% RDA)Magnesium130 mg(33% RDA)Potassium397 mg(20% EMR)

Ingredients (makes 2 servings)

Muffins:
  • 1/4 cup almond flour (25 g/ 0.9 oz)
  • 1/4 cup flaxmeal (38 g/ 1.3 oz)
  • 1/4 tsp baking soda
  • 1 large egg, free-range or organic
  • 2 tbsp heavy whipping cream or coconut milk
  • 2 tbsp water
  • 1/4 cup grated cheddar cheese or other Italian hard cheese (28 g/ 1 oz)
  • pinch of salt
Filling:
  • 2 large eggs
  • 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 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.)
  • Optional: 4 slices crisped up bacon or Pancetta

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.
    Quick Keto McMuffins
  5. Meanwhile, fry the eggs on ghee. I used small pancake 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
  8. Enjoy immediately! The muffins (without the filling) can be stored in an airtight container for up to 3 days. You can also freeze them fr up to 3 months. Quick Keto McMuffins

Allergy information for Quick Keto McMuffins

✔  Gluten free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free

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
0.2 g3.1 g2.4 g36 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
Cheddar cheese
0.4 g3.2 g4.7 g57 kcal
Eggs, free-range or organic
0.4 g6.3 g4.8 g72 kcal
Ghee
0 g0 g7.5 g68 kcal
Butter, unsalted, grass-fed
0 g0.1 g5.8 g51 kcal
Cheddar cheese
0.9 g6.4 g9.3 g113 kcal
Dijon mustard
0 g0.1 g0.1 g2 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Total per serving, 1 mug muffin
3.7 g25.6 g54.7 g627 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 (35)

I tried "printing" the recipe, but it is an .axd extension, which I am guessing is an Apple app. I am a PC guy, so cannot get it other than copy and paste.

Reply

Hi Ryan, that is weird. We did receive a few more reports about this so I know it's an issue. We just can't replicate it and it's not even specific to any browsers. It's a regular PDF which you can export or print and it should work.

Reply

Thanks, I got it figured out.

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Hi, I want to make these for breakfast but I don’t have the flaxseed or flaxmeal, can I use something else or leave it out? I have chia seeds I can ground up.

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Hi Jenna, I would either use more almond flour instead of flax meal (1/4 cup more of almond flour), or use coconut flour (1.5 to 2 tbsp), or use a combination of more almond flour (2 tbsp) and ground chia seeds (2 tbsp). I hope this helps!

Reply

This is my new favorite breakfast, thank you so much! I usually cook both servings in a large coffee mug but want to do a large batch to freeze and I am wondering what size ramekins do you use? 2 oz or?
Thank you!

Reply

Hi Lea, I used 4-oz ramekins in this recipe. I hope this helps 😊

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Made this last night for breakfast this morning.  They turned out great! I tried the ones that I have seen with peanut butter/almond butter but those are just too sweet and the combo of egg and peanut butter just didn't go well for me.  Thank for this recipe! It will definitely be my go to! The only thing I'm going to change is to leave the salt out next time.

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Thank you for your kind words, Susan! 😊

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Hi!  This looks so wonderful and convenient... except I haven't got a microwave.  Do you think it's possible to have this recipe bake in a toaster oven or fry like a pancake in a mold on the same pan as the eggs?  Just wondering---I'd love to give it a try!

Reply

Hi Courtney, you can bake them in the oven (see step 4 for more details) 😊

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Could I use all flax meal instead of almond flour?

Reply

Yes you can do that. I'd only use 2-3 tablespoons of flax meal instead of 1/4 cup almond flour.

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These are delicious. Instead of butter, I spread cream cheese with dill and garilic on the muffin. Very good and so easy to make. Thank you for all your work!

Reply

Thank you for your kind words, Kris!

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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 😊

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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 😊 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 😊

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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

Reply

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! 😊

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

Reply

Thank you Emily!

Reply

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! 😊

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!

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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): Quick Pesto Mug Muffin

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