Bacon, Cheese and Spinach Mug Muffin
Martina Slajerova- Ready in 5m
- 3.4 g net carbs
- 391 kcal
- Serves 2
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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.
Step-by-step
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!
Recipe
Bacon, Cheese and Spinach Mug Muffin
★★★★★4.7When you get hungry, it's more likely to be tempted and have an unhealthy snack. Being able to quickly make a ...
- Hands on
- 5m
- Overall
- 5m
- Servings
- 2
- 3.4 g
- Net carbs
- 19.7 g
- Protein
- 31.3 g
- Fat
- 391
- kcal
Ingredients makes 2 servings
- Basic savoury mug muffin mix:
- Add:
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!
Nutrition per serving, 1 mug muffin
Carbs 4%Protein 21%Fat 75% of calories
- Net carbs
- 3.4 g
- Total carbs
- 10.1 g
- Fiber
- 6.7 g
- Sugars
- 2.5 g
- Protein
- 19.7 g
- Fat
- 31.3 g
- Saturated fat
- 11.1 g
- Calories
- 391 kcal
- Sodium
- 818 mg · 35.6% RDA
- Magnesium
- 134 mg · 33.4% RDA
- Potassium
- 428 mg · 21.4% EMR
Nutrition by ingredient
| Per 1 mug muffin | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Almond flour (blanched ground almonds, almond meal) | 1.1 g | 2.7 g | 6.6 g | 74 |
| Flaxmeal (flax meal), ground flaxseed | 0.3 g | 3.4 g | 7.9 g | 100 |
| Baking soda, raising agent (bicarbonate of soda) | 0 g | 0 g | 0 g | 0 |
| Egg, whole, fresh, raw (free-range or organic eggs) | 0.4 g | 6.3 g | 4.8 g | 72 |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) | 0.4 g | 0.3 g | 5.7 g | 55 |
| Water, still | 0 g | 0 g | 0 g | 0 |
| Salt, pink Himalayan rock salt | 0 g | 0 g | 0 g | 0 |
| Bacon, crispy (bacon grease removed) | 0 g | 3 g | 1 g | 21 |
| Feta cheese | 1 g | 3.6 g | 5.3 g | 66 |
| Spinach, cooked, boiled, drained, without salt | 0.2 g | 0.4 g | 0 g | 3 |
| Total | 3.4 g | 19.7 g | 31.3 g | 391 |
Serving size 1 mug muffin
- Gluten free
- Nightshade free
- Pork free
- Avocado free
- Coconut free
- Fish free
- Shellfish free
- Beef free
- Low FODMAP
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Comments & ratings (9)
Hello,
All of your recipes look and some even taste wonderful, new to Keto but so far so good. I was wondering on the bacon, egg & cheese mug muffin can I replace the feta with Goat cheese? There is something about feta that just doesn’t work for me. I am hoping that goat cheese is a safe substitute?
Thank You so Much !!!!
Hello Brooke, you can definitely make that swap. Goat's cheese works really well as a replacement for feta!
Thank You so Much for getting back to me so quickly.
Do these freeze and reheat well?
Yes they do! The only issue might be the cheese because some types contain more moisture. It's best if you can reheat these in the oven to remove some of it.
More of a question vs comment: can you pre-make these and heat and eat? Do they keep well in the fridge?
Kind regards,
Kathleen
Hi Kathleen, I think you can but they may get a little dry when you reheat them. I would store them in an airtight container in the fridge to minimise that.
Hi,
Just wanted to say thanks for all the recipes! I've been researching and reading up on Keto the past few days and I'm about to start it tomorrow. Just a few questions:
You say the zucchini/eggplant/mushroom ect chips are very occasional snacks. How often? I get that there's a set carb limit for best results and so it all works, I just ask because I'm already on a low-sulphur diet which is very limiting and therefore I'm not allowed eggs, onion, garlic and getting sick of meat, plus more. Out of the listed snacks/extras on your 7 day keto plan, which would you say would be the best? I just ask because I might be needing to snack more? I don't even know if that'll be possible to stay within carb intake. Any info would be appreciated!
Hi Rebecca, thank you!. I think that low-carb chips & crisps won't be the best option, at least not for this purpose. You can have them as long as you don't hoover your carb limit but there are other foods that are much better for appetite control. How about avocados or a handful of macadamia nuts? Both are very low in carbs and will help yeasty fuller for longer. Hope this helps!