Easy Keto Reuben Egg Muffins
Martina Slajerova- Ready in 35m
- 1 g net carbs
- 163 kcal
- Serves 6
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Original recipe posted at PeaceLoveAndLowCarb.com as a guest post.
Egg muffins are quick to prepare and great for busy people. As I get bored of the same flavours I constantly try new ingredients which are still easy to find. Make them in the evening and you have a great snack for work.
Step-by-step
Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional).
In a bowl, mix the beef, Dijon mustard, mashed garlic, caraway seeds and half of the salt. Create 12 small meatballs (two for each muffin).
Place the drained sauerkraut at the bottom of the muffin pan (about 2 tbsp per muffin).
Top each with two meatballs.
In a bowl, mix the eggs, salt and herbs. Pour the egg mixture on top of the sauerkraut and meatballs.
Place in the oven and cook for about 25 minutes. Once done, remove from the oven and set aside to cool down. Eat immediately or store in the fridge for up to 4 days.
Recipe
Easy Keto Reuben Egg Muffins
★★★★☆4.4These Reuben style low-carb egg muffins with sauerkraut and meatballs are perfect for lunchboxes.
- Hands on
- 10m
- Overall
- 35m
- Servings
- 6
- 1 g
- Net carbs
- 12.3 g
- Protein
- 11.6 g
- Fat
- 163
- kcal
Ingredients makes 6 muffins
Instructions
Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional).
In a bowl, mix the beef, Dijon mustard, mashed garlic, caraway seeds and half of the salt. Create 12 small meatballs (two for each muffin).
Place the drained sauerkraut at the bottom of the muffin pan (about 2 tbsp per muffin).
Top each with two meatballs.
In a bowl, mix the eggs, salt and herbs. Pour the egg mixture on top of the sauerkraut and meatballs.
Place in the oven and cook for about 25 minutes. Once done, remove from the oven and set aside to cool down. Eat immediately or store in the fridge for up to 4 days.
Nutrition per muffin
Carbs 3%Protein 31%Fat 66% of calories
- Net carbs
- 1 g
- Total carbs
- 1.6 g
- Fiber
- 0.6 g
- Sugars
- 0.5 g
- Protein
- 12.3 g
- Fat
- 11.6 g
- Saturated fat
- 4.1 g
- Calories
- 163 kcal
- Sodium
- 406 mg · 17.6% RDA
- Magnesium
- 17 mg · 4.14% RDA
- Potassium
- 221 mg · 11% EMR
Nutrition by ingredient
| Per muffin | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Egg, whole, fresh, raw (free-range or organic eggs) | 0.4 g | 6.3 g | 4.8 g | 72 |
| Sauerkraut, solids only (fermented cabbage) | 0.2 g | 0.2 g | 0 g | 3 |
| Beef, minced (ground), raw, grass-fed | 0 g | 5.7 g | 6.7 g | 85 |
| Garlic, fresh | 0.3 g | 0.1 g | 0 g | 1 |
| Dijon mustard | 0 g | 0 g | 0.1 g | 1 |
| Caraway seeds, spices | 0 g | 0 g | 0 g | 0 |
| Parsley, fresh (spices) | 0 g | 0 g | 0 g | 0 |
| Salt, pink Himalayan rock salt | 0 g | 0 g | 0 g | 0 |
| Total | 1 g | 12.3 g | 11.6 g | 163 |
Serving size muffin
- Gluten free
- Dairy free
- Nut free
- Pork free
- Avocado free
- Coconut free
- Fish free
- Shellfish free
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Comments & ratings (6)
This looks good! I like to have “grab and go” type breakfast recipes as I have to avoid eating first thing due to medication…So when I CAN eat, I don’t want to have to spend time cooking!
These, and your other muffin recipes fit the bill perfectly!
I have one of your books, (as does my daughter) but can’t find it right now, and it has a recipe for maple bacon muffins…..I have tried to find it but it is misplaced right now…
Do you have it online? I think I read once that it was only available in the book…..My daughter and I both LOVE that recipe!!!
Right now, I have a 25 page document with many of your muffin recipes, in order to make them all and freeze for use later…but of course the maple bacon one is missing!
Thank you again for all you do and ll of the hard work and great recipes!
Hi Carol, this comment made my day! WOW 25 pages?!
I don't think I have maple bacon muffin recipe in any of my books though - could it be someone else? Or could the recipe be slightly different?
These don't have bacon in them but I suppose you could add some caramelized bacon: Low-Carb Caramel Maple Pecan Muffins
Here's a way to do that: Low-Carb Millionaire's Bacon
PS: I love the flavor of these egg muffins - anything with sauerkraut and caraway seeds is very Czech 😊
Meatballs in a muffin! I made them with some cheddar cheese, delish!!
Thanks Kelly, I'm glad you enjoyed them!
I love Sauerkraut! Made yours a while ago but still waiting for it to be done. I'll have to try these when its ready 😊
Thanks Emily, let me know when you try them 😊