Keto Sausage, Egg & Cheese Muffins
To make 1 muffin
1 Raw Sausage Patties
1 Large Eggs
10 grams grated cheddar cheese
Salt & pepper to taste.
To make 30 muffins
30 raw sausage patties
30 large eggs
300 grams grated cheddar cheese
Salt & Pepper to taste.
Instructions
This recipe is easily adjustable whether you are making just one or an entire batch. I use Tennessee Pride pre-sliced sausage patties that come in a 30-piece box. You can use any type of sausage but make sure you check your macro’s. Different brands have different macro’s.
If you choose to use chub packs instead of pre-slice sausage, make sure you cut your patties the correct size. If the package says it contains 12 slices and you only make 6, you must figure your macros differently. Don’t cheat yourself and don’t under-estimate your macros. It can slow down your results.
Grease a large size muffin tin. The regular sized one are too small, and everything will boil over as they cook.
Insert 1 raw sausage patty into each muffin cup.
Crack one egg into each muffin cup.
Break the yolk with a fork and stir to mix whites and yolks.
Bake at 375 degrees for about 25 minutes.
Add about 10 grams of shredded cheddar cheese on top. Return to the oven for about 7 to 10 minutes longer, until the cheese has melted and browned nicely.
ENJOY!
Additional info.
These freeze wonderfully. I toss them into a reusable bag or plastic container with a tight lid and toss them into the freezer. When ready to eat, place the number needed on a plate, cover with a towel and microwave on high for 1 to 2 minutes until hot all the way through. (Times vary based on your microwave and large portions could take longer to heat).
This is my go too breakfast. I have them almost every morning. The fat content is high enough to give a good boost to start your morning energy reserves humming. At just 1 carb per muffin, you can stay low carb without using all your carbs in one meal.
Macro’s per muffin
Calories – 212
Fat – 17.3 grams
Carbs – 1 gram
Fiber – Zero
Protein – 11.5 grams
They look like the sort of thing my partner would devour in seconds!
They taste pretty good. I eat them almost every morning!
Those look good! Like a sausage McMuffin without the muffin. Although I haven't done Keto in awhile I have experimented with it a fair bit in the past.
A lot of people are switch to the diet. Unlike all the fad diets I've seen over the years, it is growing in popularity even though it has been around since 1924! I've been enjoying it. It is the first diet I have ever found that makes all the carb cravings go away. I'm losing about a pound a week and my blood sugar has improved dramatically!
That's good! I'm glad it is working for you.
Pretty much everyone I know who has tried it has done well as long as they stick to it.
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