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closer view of low carb egg mcmuffin

Keto Egg McMuffins

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 Muffins
Calories 281kcal

Ingredients

Sausage:

  • 1 Pound Ground Chicken (Note 1)
  • 2 Tablespoons Mild Tasting Oil (see notes below) (Note 2)
  • 4 Teaspoons Golden Swerve or Lakanto (see sweetener notes below) (Note 3)
  • 1 Teaspoon Kosher Salt
  • 1/2 Teaspoon Black Pepper
  • 1 Teaspoon Dried Sage
  • 1 Teaspoon Dried Fennel Seeds
  • 1 Teaspoon Dried Thyme
  • 1/4 Teaspoon Crushed Red Pepper Flakes
  • Pinch Ground Nutmeg

Sandwich:

  • 6 Sliced Sharp Cheddar Cheese
  • 12 Eggs
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon Black Pepper
US Customary - Metric

Instructions

  • Make the sausage. Preheat oven to 400 F and line a baking sheet with parchment paper. Combine the sausage ingredients in a large bowl. Form them into 6 patties that are 1/2" thick. Place them on the prepared baking sheet. Bake in the preheated oven for 10 minutes, flip the patties, then bake on the other side for 5-7 minutes -- you'll know they're done once their internal temp reaches 165 F. Place a slice of cheese on top of each sausage and return to the oven for another 2 minutes, just until the cheese melts.
  • Eggs. Meanwhile, whisk (Note 4) the eggs (12) in a large bowl, along with 1/2 teaspoon of both salt and pepper. If you'd like to add any veggies (I like to add 1/2 cup of chopped spinach), stir them in.
    Stovetop method (MUCH preferred!): Place 2 egg forms (Note 5) or 3.5" mason jar lids in a pan and generously spray the sides of the form and bottom of the pan with cooking spray (Note 6). Heat pan to medium and add whisked eggs to the center of each form. Pour water into the pan so it reaches halfway up each form, and place a lid on top of the pan. Cook the eggs for 3-5 minutes, until they're completely set in the center.
    Oven method: Preheat oven to 400 F and spray a rimmed baking sheet generously with cooking spray. Pour the whisked eggs into the baking sheet, and carefully place in the oven. Bake for 10-12 minutes, or until the eggs in the center are completely set. Use a 3.5" mason jar lid to cut the eggs into shape. With the scraps: I like to fold them into the sandwiches, between the egg "bun" and sausage.
  • Assemble. Sandwich a sausage between 2 eggs and enjoy!

Notes

  1. Different types of meat. Feel free to use ground turkey or pork (this will change the flavor). If you want to use high fat meat like ground beef, skip the oil.
  2. Mild Tasting Oil. You don't want to overpower the seasoning flavors -- I love avocado oil for this recipe. The oil helps to bring flavor to the sausage, as ground chicken is very lean.
  3. Lakanto, Swerve, or Erythritol. Brown erythritol gives us that "maple breakfast sausage" flavor". This recipe was calculated using Lakanto or Swerve which are a 1:1 swap with traditional sugar. If using a different brand of Erythritol, keep in mind it's 70% as sweet as sugar, so you may need to add more to taste. 
  4. Eggs. You can whisk or keep the eggs whole -- as far as taste/texture, I MUCH prefer whisked eggs (I don't like biting into a cooked yolk).
  5. Cooking spray is your best friend here. Egg forms can be a total pain to clean!
  6. I use these egg forms which I purchased from Amazon.
  7. Nutritional information is for 1 sandwich is you make 6 sandwiches using this recipe, and does not include the tomato slice:

Nutrition

Calories: 281kcal | Total Carbohydrates: 4g | Protein: 25g | Fat: 20g | Sodium: 566mg | Fiber: 1g | Sugar: 1g | Net Carbs: 3g

Delicious recipe from Lindsey Hyland // www.thelittlepine.com