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Recipe originally shared by my friend Elviira at Low Carb, So Simple.
Egg muffins are a keto staple in my house. They’re easy to take in lunchboxes or to grab as you’re running out the door. What could be more convenient? Have a batch at the ready in the fridge.
These low carb chorizo & pumpkin egg muffins are somewhat unique because the recipe is from my new Quick Keto cookbook which is all about convenient keto cooking: quick, easy-to-prepare meals that even a complete novice can make. No matter how busy your life might get, you can always find time to eat healthy meals.
For more information and a sneak peek of what's inside my Quick Keto book, check out the announcement of my Quick Keto Cookbook.
Hands-on Overall
Serving size 2 egg muffins
Nutritional values (per serving, 2 egg muffins)
Net carbs3.6 grams
Protein13.2 grams
Fat13.7 grams
Calories198 kcal
Calories from carbs 7%, protein 28%, fat 65%
Total carbs5.3 gramsFiber1.7 gramsSugars2 gramsSaturated fat4.9 gramsSodium403 mg(18% RDA)Magnesium24 mg(6% RDA)Potassium292 mg(15% EMR)
Ingredients (makes 10 egg muffins)
- 100 g Spanish chorizo or pepperoni, diced (3.5 oz)
- 100 g chopped parboiled kale or fresh kale (3.5 oz)
- 6 large eggs
- 1 cup unsweetened pumpkin purée (200 g/ 7.1 oz)
- Salt and pepper, to taste
- Optional: 1/2 cup grated Manchego, Cheddar or crumbled feta (60 g/ 2.1 oz)
- Optional: Sriracha sauce, greens, sliced avocado
Instructions
- Preheat the oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional). Dice the chorizo and place on a hot dry pan. Cook for 1 to 2 minutes to release the juices and crisp it up.
- Add the parboiled kale and cook for another minute. (If using fresh kale: Cover with a lid and cook for 5 to 7 minutes over a medium-low heat.) Remove from the heat and set aside.
- Crack the eggs into a bowl and mix with the pumpkin purée. Add the chorizo (or use pepperoni) and kale. Season with salt and pepper, and mix until combined. Add the grated cheese (if using).
- You can optionally add some grated cheese such as Manchego or even crumbled feta cheese.
- Spoon the mixture into a muffin tray (a silicone tray works best). Use a ladle to distribute the mixture evenly among 10 muffin cups. (Or, bake in a skillet to make a frittata.)
- Bake for 20 to 25 minutes, and set aside to cool slightly before serving.
- Serve with Sriracha sauce, greens, or sliced avocado, if you like. Store in the fridge in an airtight container for up to 5 days.
Ingredient nutritional breakdown (per serving, 2 egg muffins)
| Net carbs | Protein | Fat | Calories |
|---|
| Chorizo sausage, Spanish, hard type |
| 0.3 g | 4.9 g | 7.8 g | 93 kcal |
| Kale, curly, fresh |
| 0.7 g | 0.4 g | 0.1 g | 6 kcal |
| Pumpkin purée, unsweetened, canned or homemade |
| 2.1 g | 0.4 g | 0.1 g | 14 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.4 g | 7.5 g | 5.7 g | 86 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, 2 egg muffins |
| 3.6 g | 13.2 g | 13.7 g | 198 kcal |
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