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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 :-)
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
Serving size 1 mug muffin
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
- Place all the dry ingredients in a small bowl and combine well.
- Add the egg, cream, water and mix well using a fork.
- Crumble the bacon and break the cheese into smaller pieces. Chop the spinach and place everything into the bowl with the muffin dough.
- Microwave on high for 60-90 seconds. When done, let it sit for 5 minutes and enjoy!
Ingredient nutritional breakdown (per serving, 1 mug muffin)
| Net carbs | Protein | Fat | Calories |
|---|
| Almond flour (blanched ground almonds, almond meal) |
| 1.1 g | 2.7 g | 6.6 g | 74 kcal |
| Flaxmeal (flax meal), ground flaxseed |
| 0.3 g | 3.4 g | 7.9 g | 100 kcal |
| Baking soda, raising agent (bicarbonate of soda) |
| 0 g | 0 g | 0 g | 0 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.4 g | 6.3 g | 4.8 g | 72 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 0.4 g | 0.3 g | 5.7 g | 55 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Bacon, crispy (bacon grease removed) |
| 0 g | 3 g | 1 g | 21 kcal |
| Feta cheese |
| 1 g | 3.6 g | 5.3 g | 66 kcal |
| Spinach, cooked, boiled, drained, without salt |
| 0.2 g | 0.4 g | 0 g | 3 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, 1 mug muffin |
| 3.4 g | 19.7 g | 31.3 g | 391 kcal |
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