Need a breakfast you can use for meal prep? These Clean Keto Egg Muffins with Veggies and Feta are the perfect breakfast-on-the-go recipe!
Are you looking for a delicious and healthy breakfast option that fits perfectly into your clean keto diet?
Look no further than these breakfast egg muffins! Packed with protein and healthy fats, these breakfast egg muffins are perfect for those following a ketogenic lifestyle.
Plus, they’re super easy to make and a basic recipe. Can be customized with your favorite veggies and cheeses.
Egg muffins are a great option for anyone following a clean keto diet.
They are packed with healthy fats, protein, and other essential nutrients that are essential for optimal health.
This quick and easy recipe is also highly customizable, so you can switch out ingredients to fit your personal preferences and dietary needs.
- 6 whole eggs
- 1 cup egg whites
- 1/2 cup coconut milk or almond milk
- 1 cup spinach
- 1 red pepper
- 1/2 cup crumbled feta
Eggs are an excellent source of protein, which is essential for building and repairing tissues in the body.
They are also packed with essential vitamins and minerals that are necessary for optimal health, including vitamin D, vitamin B12, and selenium.
Scoop the egg mixture into a greased muffin tin, filling each cup about 3/4 full.
Then, bake the keto muffins in a preheated oven for 18-20 minutes or until set and lightly golden brown.
Once the keto muffins are done, remove them from the oven and allow them to cool for a few minutes before serving. You can also store them in the fridge or freezer for later use.
What type of eggs should I use?
When it comes to purchasing eggs, there are various types of labels you may see on the carton, including cage-free, free-range, and pasture-raised.
These labels refer to the conditions in which the hens were raised and provide an indication of the quality of the eggs.
These are produced by hens that are not confined to cages.
However, they may still be kept indoors in crowded conditions with limited access to the outdoors.
This means they may not have much room to move around or engage in natural behaviors, such as scratching and pecking.
These are produced by hens that have some access to the outdoors. However, the amount of outdoor space they have access to may be limited, and they may still spend most of their time indoors.
These are produced by hens that have access to a large outdoor area where they can graze and engage in natural behaviors.
These hens are raised on pasture and are allowed to roam freely, eat a varied diet of grasses, insects, and other plants, and get plenty of exercise and sunshine.
why are pasture-raised eggs considered superior and more nutritious?
Firstly, the diet of pasture-raised hens is more varied and nutrient-dense, which means the eggs they produce are also more nutrient-dense.
Studies have shown that pasture-raised eggs are higher in omega-3 fatty acids, vitamin D, and vitamin E than eggs from hens raised in confinement.
Secondly, hens that are raised on pasture are generally healthier and less stressed than those that are confined to cages or small indoor spaces.
This means they are less likely to need antibiotics or other medications, which can end up in the eggs and may have negative health effects.
Lastly, pasture-raised eggs are generally more sustainable and environmentally friendly than eggs from hens raised in confinement.
Hens that are raised on pasture can help to improve soil quality, reduce erosion, and provide natural pest control, among other benefits.
what other ingredients can I use to make these?
One of the easiest ways to add more nutrition and flavor to your egg muffins is by adding gies.
Some popular options include spinach, kale, broccoli, mushrooms, zucchini, and bell peppers. You can also experiment with different herbs and spices to add more flavor.
Cheese is an excellent addition to egg muffins, and there are many different varieties to choose from.
Adding cooked bacon, sausage, ham, or ground beef is a great way to boost the protein content of your egg muffins.
Just be sure to choose high-quality, clean sources of meat to ensure that you are getting the most nutritional benefits.
This will help to make them creamier and more satisfying.
Nuts and seeds:
Nuts and seeds are an excellent source of healthy fats and can add some crunch and texture to your egg muffins.
Some good options include almonds, walnuts, pumpkin seeds, and sunflower seeds.
Herbs and spices:
Storing and Reheating Egg Muffins:
One of the best things about egg muffins is that they are easy to store and reheat, making them perfect for meal prepping. You can store these muffins in an airtight container in the fridge for up to five days or in the freezer for up to three months.
To reheat the muffins, simply place them in the microwave for 30 seconds to one minute or until heated through.
There are so many reasons why I love egg muffins!
They are a quick and easy breakfast to make, which means I can make them on weekdays.
They are also very portable and make great snacks. If I know I’m going to be out and about, I can pop them in a sealed container and keep them in my little cooler in the car.
And – most importantly – my kids love them. They find them ‘fun’ to eat in the morning. I’ll also often add one or two to their lunches.
Not only does it provide a good amount of protein, but it is a great way to ‘hide’ veggies!
You can mix all sorts of vegetables into these muffins – zucchini, artichokes, spinach, and tomatoes, are just a few. Olives also make a flavorful addition.
This easy to make version includes spinach and red pepper. The addition of feta definitely helps with getting my kids to eat these.
You can keep these muffins vegetarian, or add some chopped ham, ground sausage, or diced bacon to the mix.
I occasionally will even make these breakfast egg muffins for dinner, and serve them with a green salad, when we’re looking for something light – especially on a hot summer evening.
Egg muffins are also a handy way to use up leftover veggies before they go bad.
Why Egg Muffins are Great on Keto:
Egg muffins are a fantastic option for those following a ketogenic diet.
Not only are they low in carbohydrates, but they are also packed with protein and healthy fats that will help you stay full and energized throughout the day.
Additionally, egg muffins are easy to meal prep and can be made in advance.
Simply whip up a batch at the beginning of the week and store them in the fridge or freezer for a quick and convenient breakfast option.
Why eggs are a superfood on keto
Eggs are a superfood when it comes to a ketogenic diet.
They are an excellent source of protein, healthy fats, and other essential nutrients that are beneficial for those following a low-carb, high-fat diet.
In addition, eggs are incredibly versatile and can be prepared in numerous ways, making them a staple in any ketogenic meal plan.
One of the most significant benefits of eggs on a ketogenic diet is their high protein content.
Protein is essential for building and repairing tissues in the body, and it also helps to keep you feeling full and satisfied for longer periods.
This is especially important on a ketogenic diet where you need to maintain high protein intake to avoid losing muscle mass.
Moreover, eggs are packed with healthy fats, including monounsaturated and polyunsaturated fats, which are crucial for maintaining optimal health.
These healthy fats help to reduce inflammation, support brain function, and regulate hormones, among other benefits.
Another benefit of eggs on a ketogenic diet is that they are low in carbohydrates.
A single large egg contains less than one gram of carbs, making them an excellent food choice for those following a low-carb lifestyle.
This makes eggs a perfect food to include in your ketogenic meal plan, as they will not cause a significant increase in blood sugar levels.
Can You Reheat Egg Muffins?
Clean Keto Egg Muffins with veggies can be made in advance and kept in the fridge for up to a week. You can eat them cold, but if you’d prefer to have them warm, then you can simply place them in the microwave for 30 seconds.
How Do You Keep Them From Sticking?
The safest option is to use a non-stick muffin pan, and then also spray it with a light coat of cooking spray. Using parchment paper or cupcake liners is another option to prevent the breakfast egg muffins from sticking to your pan.
The breakfast egg muffins do expand when cooking so take care to only fill the tray or cups two-thirds of the way.
Egg muffins are incredibly versatile, and you can use any veggies or shredded cheese that you like. Here are some ingredient swaps you can make:
- Use any veggies you have on hand, such as broccoli, mushrooms, or zucchini.
- Swap out the feta cheese for shredded cheddar cheese or goat cheese.
- Use heavy cream or unsweetened soy milk instead of coconut milk or almond milk.
- Add in cooked bacon, sausage, or ham for an extra protein boost.
More Keto Recipes to try: