Quick Keto McMuffins
Martina Slajerova- Ready in 10m
- 3.7 g net carbs
- 627 kcal
- Serves 2
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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.
Love mug cakes and mug muffins?Check these out!
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.
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.
Recipe
Quick Keto McMuffins
★★★★★4.7A healthy low-carb take on a classic American breakfast take away meal!
- Hands on
- 10m
- Overall
- 10m
- Servings
- 2
- 3.7 g
- Net carbs
- 25.6 g
- Protein
- 54.7 g
- Fat
- 627
- kcal
Ingredients makes 2 servings
- Muffins:
- Filling:
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.
Nutrition per serving, 1 mug muffin
Carbs 2%Protein 17%Fat 81% of calories
- Net carbs
- 3.7 g
- Total carbs
- 10.2 g
- Fiber
- 6.5 g
- Sugars
- 1.8 g
- Protein
- 25.6 g
- Fat
- 54.7 g
- Saturated fat
- 23.2 g
- Calories
- 627 kcal
- Sodium
- 638 mg · 27.8% RDA
- Magnesium
- 130 mg · 32.6% RDA
- Potassium
- 397 mg · 19.8% 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) | 0.2 g | 3.1 g | 2.4 g | 36 |
| 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 |
| Cheddar cheese | 0.4 g | 3.2 g | 4.7 g | 57 |
| Egg, whole, fresh, raw (free-range or organic eggs) | 0.4 g | 6.3 g | 4.8 g | 72 |
| Ghee | 0 g | 0 g | 7.5 g | 68 |
| Butter, unsalted, grass-fed | 0 g | 0.1 g | 5.8 g | 51 |
| Cheddar cheese | 0.9 g | 6.4 g | 9.3 g | 113 |
| Dijon mustard | 0 g | 0.1 g | 0.1 g | 2 |
| Salt, pink Himalayan rock salt | 0 g | 0 g | 0 g | 0 |
| Pepper, black, spices | 0 g | 0 g | 0 g | 0 |
| Total | 3.7 g | 25.6 g | 54.7 g | 627 |
Serving size 1 mug muffin
- Gluten free
- Nightshade free
- Pork free
- Avocado free
- Coconut free
- Fish free
- Shellfish free
- Pescatarian
- Vegetarian
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Comments & ratings (37)
Thank you for the recipe!
FYI: not everyone likes sunny side up or runny eggs. I do not, so I’ll cook them until both whites and yolks are well cooked.
Also, I don’t have a microwave oven so I'll bake carefully in a low oven.
I’ve been wanting a McMuffin recipe!
Thank you for the tip, you are right, I have a family member who doesn't either 😊
I tried "printing" the recipe, but it is an .axd extension, which I am guessing is an Apple app. I am a PC guy, so cannot get it other than copy and paste.
Hi Ryan, that is weird. We did receive a few more reports about this so I know it's an issue. We just can't replicate it and it's not even specific to any browsers. It's a regular PDF which you can export or print and it should work.
Thanks, I got it figured out.
Hi, I want to make these for breakfast but I don’t have the flaxseed or flaxmeal, can I use something else or leave it out? I have chia seeds I can ground up.
Hi Jenna, I would either use more almond flour instead of flax meal (1/4 cup more of almond flour), or use coconut flour (1.5 to 2 tbsp), or use a combination of more almond flour (2 tbsp) and ground chia seeds (2 tbsp). I hope this helps!
This is my new favorite breakfast, thank you so much! I usually cook both servings in a large coffee mug but want to do a large batch to freeze and I am wondering what size ramekins do you use? 2 oz or?
Thank you!
Hi Lea, I used 4-oz ramekins in this recipe. I hope this helps 😊
Made this last night for breakfast this morning. They turned out great! I tried the ones that I have seen with peanut butter/almond butter but those are just too sweet and the combo of egg and peanut butter just didn't go well for me. Thank for this recipe! It will definitely be my go to! The only thing I'm going to change is to leave the salt out next time.
Thank you for your kind words, Susan! 😊
Hi! This looks so wonderful and convenient... except I haven't got a microwave. Do you think it's possible to have this recipe bake in a toaster oven or fry like a pancake in a mold on the same pan as the eggs? Just wondering---I'd love to give it a try!
Hi Courtney, you can bake them in the oven (see step 4 for more details) 😊
Could I use all flax meal instead of almond flour?
Yes you can do that. I'd only use 2-3 tablespoons of flax meal instead of 1/4 cup almond flour.
These are delicious. Instead of butter, I spread cream cheese with dill and garilic on the muffin. Very good and so easy to make. Thank you for all your work!
Thank you for your kind words, Kris!
Hi, The muffin tastes awesome.
I'd like to know exactly what two servings means please. Is it one muffin cut into 4 (giving two muffins -top and bottom).... Or is half a muffin considered 1 serve? And top and bottom equals two serves? Hope that makes sense!!!
I'm loving your recipes. And so is my sugar addicted 11yr old miss.
Thank you Nic! One serving equals one muffin (the two pieces put together to make the muffin). This recipe makes 2 muffins = 2 servings.
Hi! What would the nutritional value be for just the muffins?
Here they are: 2.2 g net carbs, 6.4 g fiber, 13.1 g protein, 27.2 g fat, 321 kcal. Hope this helps 😊
Hi. Does the nutritional breakdown include the filling or is it just for the muffin? Many thanks indeed x
Hi Tazjai, it's with the filling 😊 Unless something is marked as "optional", it's always included in the nutrition facts.
Hi, can I use coconut flour in place of almond flour and butter in place of ghee? Thanks
Hi Jen, yes you can. The only thing is that if you use coconut flour, you will have to add water because it will become very dry - or you can use one more egg but that may become too "eggy". Or you can use just flax with no other adjustment 😊
FYI I used almond meal instead of almond flour and it works a treat! Just needs a little longer in the microwave 2-2.5 mins. Thanks! S
Thanks for the tip! I guess it also depends on the microwave / power level.
Martina, I made these a few weeks ago and my husband loved them! They are so tasty and are so much more flavorful than what the fast food restaurant "M" sells! They are filling and so fast to make. I plan on making several and freezing them. Thank you for the great recipe!!!
Thank you for your kind words Kathya, I'm glad you like them! 😊
Made it today for the whole family and everyone loved it! I also added some avocado and bacon 😊
Thank you Emily!
Made it today for breakfast with some crisped up bacon and absolutely loved it!! Oh and after microwaving I also toasted it until crispy.
Thank you, glad you liked it! 😊
This recipe says 2 servings but how do you account for that in the app "serving size?"
Hi Mama, if you have the iPad app that has the planner (iPhone will be done soon), you can add the meal to your Planner by tapping on the green button in the last tab (integrated blog). When you add this meal to your days, it will automatically be added as "1 serving" unless you add more or specify "1/2 serving" after it's added. Hope this helps!
Hey! I'm wondering what I could substitute for the cheese in the recipe, since it's a significant bit of bulk I'd be eliminating?
You could try this recipe instead (it uses pesto that you can make dairy-free): Quick Pesto Mug Muffin