While I was speaking with one of my teacher colleagues, Edmund, the other day, I saw another colleague of mine walking toward us with something that looked like a muffin. As she got closer I noticed it looked a little too yellow and green. I asked her what it was. She said it was her quickly prepared ketogenic omelette muffin. As she explained how she made it I was amazed by how easy-to-make yet nutrient-dense it was.
Eggs: Our “Keto bombs”
Any of you who listen to my podcasts know that I am a big fan of eggs. I probably eat a dozen a week, mostly for “brinner” (aka breakfast at dinner) since I fast daily. The egg is loaded with choline, Vitamin D, protein, and for the low-carb, keto-types, no carbs at all. I typically hard-boil my eggs to bring to school but the benefit of a ketogenic omelette muffin is that you can load it with phytonutrient-dense vegetables and protein-backed animal meats like sausage, ham, bacon and alike.
Just a couple of provisos, if pure zero carbs is your goal, then stick to the vegetables and meats that have less than 1 gram of it. If you are simply interested in a low-carb ketogenic omelette muffin then add onions, tomatoes, mushrooms, and other vegetables.
The same may be said for the meat. Most importantly, choose good quality meat that is ideally nitrate-free and pastured. {Read this article on the dangers of MSG and other preservatives.}. Secondly, if you are looking absolutely no-carb, then DON’T choose maple syrup or any other flavored bacon or sausage. Read the labels for there are code words for sugar used in ingredient lists of which you might not be aware. {Read our article on 53 code words for sugar.} {Click here for podcast episode on it.}
The beauty of this ketogenic omelette muffin recipe is that it is easy, fast, versatile, and extremely filling. For you, keto-types, it will keep you in a state of ketosis. For those of you who are simply looking to lower your total net carbs, this recipe is negligible in carbs.
Keto & Weight Loss
Incidentally, Ashley and her husband began eating keto almost a year ago. Moreover, she recently had a child. She told me she attributes her weight loss, as well as her husband’s, to embracing a ketogenic diet. Her ketogenic omelette muffins fit her lifestyle perfectly.
She typically makes these Sunday night, refrigerates them, and microwaves the ones she brings to school daily. Similar to “overnight oatmeal” and other tasty dishes, food preparation on the weekend is a very helpful tool in minimizing your temptation to eat out as well as helps pursue clean eating principles.
Have “Great Egg-spectations” for this recipe! Sorry, I couldn’t resist…
Ingredients
- 12 eggs (preferably pastured or locally-grown)
- 1/2 roughly chopped up spinach (Dirty Dozen vegetable so buy organic)
- 1 cup unflavored chopped bacon or sausage (preferable nitrate-free, organic)
- 1 cup shredded cheese of your choice
- Salt to taste
- Pepper to taste
Instructions
Preheat oven to 400 degrees.
Grease the muffin pan with coconut oil or use muffin/cupcake cups.
Whisk the eggs well.
Layer the spinach, onions, and sausage in the bottom of the pan.
Pour in egg batter into each tray about 3/4 full.
Sprinkle omelette muffin with cheese of your choice.
Bake for 18-20 minutes.
Once cooled, please in sealed container to refrigerate or freeze.
Microwave for 30-45 seconds to re-warm.
Notes
Add turmeric to get the incredible anti-oxidant benefits of curcumin, the active ingredient in turmeric.
How would you alter this ketogenic omelette muffin recipe? What ingredients would you add? We would love to hear from you.
Listen to Naturopathic Earth Radio for great clean eating, food toxin, and weight loss tips!
Review Confessions of an Obese Child on iTunes to learn about healthy eating habits from someone who struggled with binge eating and orthorexia.
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2 comments
Yesss! My favorite on the go breakfast. Great write up!
Thanks, Ashley. Keep up the recipe ideas or better yet, create your own keto blog! Ryan and I could share your success story with others.