Recipes · American · Bakery
Keto Egg Muffins
One serving has 353 kcal and 18 g protein, and at least a fifth of a woman's daily need of vitamin K (257%), cobalamin (246%), selenium (75%), riboflavin (67%), choline (65%) and vitamin A (56%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (199 g)
- Difficulty: Easy
- Diets: Low carb, Ketogenic (Keto), Gluten-free, High protein, Halal, Kosher
- Contains: dairy, egg
Ingredients
- 100 g Egg, duck, whole, fresh, raw
- 0.3 g Salt, table
- 1 g Spices, pepper, black
- 25 g Peppers, bell, green, raw
- 30 g Spinach, raw
- 30 g Cheese, feta
- 8 g Olive oil
- 5 g Parsley, fresh
Method
- Preheat your oven to 180°C (350°F). Lightly grease a muffin tin with olive oil or butter, or use silicone muffin cups for easier removal.
- In a medium mixing bowl, whisk the eggs until well combined. Add a pinch of salt and black pepper (optional).
- Heat olive oil or butter in a skillet over medium heat. Sauté the diced bell peppers for 2 minutes until softened. Add spinach and cook until just wilted. This step enhances the flavors.
- Evenly distribute the sautéed veggies into the muffin cups. Pour the whisked eggs over the veggies, filling each cup about 3/4 full. Sprinkle crumbled feta cheese on top of each muffin cup.
- Place the muffin tin in the preheated oven and bake for 12-15 minutes, or until the egg muffins are fully set and slightly golden on top.
- Let the muffins cool slightly, then gently remove them from the tin. Serve warm and garnish with fresh herbs like chives or parsley for added freshness and aroma.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 353 kcal | 17% |
| Carbohydrates | 5.8 g | |
| Water | 143 mL | |
| Fiber | 1.3 g | 4% |
| Protein | 18.4 g | 38% |
| Tryptophan | 0.33 g | |
| Threonine | 0.97 g | |
| Isoleucine | 0.89 g | |
| Leucine | 1.6 g | |
| Lysine | 1.4 g | |
| Methionine | 0.71 g | |
| Cystine | 0.32 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.85 g | |
| Valine | 1.3 g | |
| Histidine | 0.46 g | |
| Fat | 28.4 g | |
| Monounsaturated | 13.4 g | |
| Polyunsaturated | 2.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.4 g | |
| Saturated | 8.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 911 mg | |
| Calcium | 255 mg | 25% |
| Copper | 0.15 mg | 17% |
| Iron | 5.4 mg | 30% |
| Magnesium | 52.9 mg | 17% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 344 mg | 49% |
| Potassium | 490 mg | 10% |
| Selenium | 41.3 µg | 75% |
| Sodium | 631 mg | |
| Zinc | 2.5 mg | 32% |
| Thiamin (vitamin B1) | 0.24 mg | 22% |
| Riboflavin (vitamin B2) | 0.74 mg | 67% |
| Niacin (vitamin B3) | 0.95 mg | 7% |
| Pantothenic acid (vitamin B5) | 2.2 mg | 44% |
| Pyridoxine (vitamin B6) | 0.5 mg | 38% |
| Folate (vitamin B9) | 161 µg | 40% |
| Cobalamin (vitamin B12) | 5.9 µg | 246% |
| Choline | 275 mg | 65% |
| Vitamin A | 394 µg | 56% |
| Vitamin C | 40 mg | 53% |
| Vitamin D (D2 + D3) | 73.8 IU | 12% |
| Vitamin E | 3.7 mg | 25% |
| Vitamin K | 232 µg | 257% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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