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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
Serving size 1 mug muffin
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
- Place all the dry ingredients in a small bowl and combine well.
- Add the egg, cream, water and mix well using a fork.
- Grate the cheese and add it to the mixture. Combine well and place in single-serving ramekins.
- Microwave on high for 60-90 seconds.
- 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.
- Cut the muffins in half and spread some butter on the inside of each of the halves.
- Top each with slices of cheese, egg and mustard. Optionally, serve with greens (lettuce, spinach, watercress, chard, etc.) and bacon.
- 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.
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) |
| 0.2 g | 3.1 g | 2.4 g | 36 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 |
| Cheddar cheese |
| 0.4 g | 3.2 g | 4.7 g | 57 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.4 g | 6.3 g | 4.8 g | 72 kcal |
| Ghee |
| 0 g | 0 g | 7.5 g | 68 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 5.8 g | 51 kcal |
| Cheddar cheese |
| 0.9 g | 6.4 g | 9.3 g | 113 kcal |
| Dijon mustard |
| 0 g | 0.1 g | 0.1 g | 2 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, 1 mug muffin |
| 3.7 g | 25.6 g | 54.7 g | 627 kcal |
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