Egg Fast Recipe: Lemon Filled Danish

egg fast recipe lemon filled danishMany long time low carbers are very familiar with the Mock Danish.  It’s an old standard and almost every low carb blog out there has this recipe in their files.  I don’t know where it originated, but I do know that I did not come up with this recipe and that it is also a great egg fast recipe! (More info about the Egg Fast at the bottom of this article)

You know those danishes that have that little centre of lemony stuff in the middle?  No, I’m sure you don’t!  :-)  All I’ve done is add my own little lemon twist to it while still keeping it egg fast friendly!

If you are tired of boiled, scrambled, poached and deviled eggs and need a boost to your egg fast, this egg fast recipe will perk you up for sure!

I do prefer to avoid sweeteners as much as possible, but with this Lemon Filled Danish I used stevia to taste.

Items you will need:

Ingredients for Danish (makes 2)

  • 4 ounces cream cheese (full fat and brick type like Philadelphia Cream Cheese)
  • 2 eggs
  • Stevia to equal 2 teaspoons sugar (or to taste)
  • cinnamon

Filling ingredients

  • 1 tbsp coconut oil
  • 1 tbsp Kerrygold butter
  • lemon zest or 1 tsp lemon extract
  • Stevia to taste

Lemon Filled Danish Instructions

  1. In a small microwavable bowl, soften the cream cheese for 30 to 60 seconds depending on your microwave.
  2. Stir with fork until very creamy.
  3. Add eggs and beat well until well combined.
  4. Divide between 2 large Silicone Baking Cups
  5. Put on plate and microwave, checking every 20-30 seconds until done.  While still warm, make a little well in the middle.  Place in the fridge to cool.

Make Filling

  1. In a small glass dish combine coconut oil and butter
  2. Microwave for 30 seconds
  3. Stir until everything melted
  4. Add lemon extract and stevia to taste.
  5. Put in fridge to cool

Once the lemon filling cools down (it will no longer be clear, it will start to look yellow) spoon it into the centre of the 2 danishes.  Put back in the fridge until cooled.

Enjoy!

For the purposes of the egg fast, each Danish will count as 1 egg, 1 cheese and 1/2 fat.  Add the extra 1/2 fat to your coffee while enjoying the Lemon Filled Danish!egg fast danish recipe

Or you could do what I did in this photo, which is spoon the other half of the buttery lemon sauce over the Danish and really make this a decadent egg fast recipe!

Let me know if you like it!

Learn more about the Egg Fast Stall Breaker in this article.

See my 4 week Egg Fast Diet results in this article.

 

 

 

 

 

 

 

How to Transition from Egg Fast back to LCHF

transition from egg fastHow to Transition from Egg Fast back to LCHF

While the egg fast plan is great for breaking a stall, it seems that people really struggle with how to then carry on with their LCHF plan.  And they are scared and frustrated about immediate weight gain once they end the egg fast.

I am one of the admins in the Egg Fast Stall Breaker facebook group and with over 3000 members at the time of writing this, I have seen a lot of successes and failures in the transition from egg fast to lchf.

Some people will follow the egg fast for as long as they can, say anywhere from 5 days to about a month.  Others will cycle back and forth, following the egg fast during the week for example and going back to lchf on the weekends.  This is how I chose to do it and I recorded 4 weeks of egg fast cycling here.

Either way, I think there is a right way and a wrong way to transition from egg fast to LCHF. Now remember, everyone is different and I am simply sharing what I have seen in the group as well as my own experience.  Your mileage may vary!

One of the things that really helps your mind set with the transition is to treat it like you would an allergy elimination. If you are looking at the egg fast, it is likely because you have been following a low carb plan for awhile, lost weight in the beginning and now the scale has not budged in weeks or months.  The egg fast takes low carb down to the bare bones basics and eliminates all those things that might have contributed to your stall in the first place.  So once you have done the fast, broken through the stall, it makes sense to be careful and mindful of what you are allowing back into your daily eating.  Things like dairy (as in heavy cream), certain sweeteners, and certainly any highly processed low carb foods are well known to keep people from losing weight on LCHF.  You bring all those back in on Day one of your transition, then we can’t help you!

As you know all egg fast meals and snacks involve eggs, butter and cheese.  So here are my suggestions for transition based on what I have seen in the group:

  • First two days after egg fast:  Eat regular egg fast breakfast, lunch and snacks. For dinner have a salad or raw veggies with protein and fat.
  • Third day: Eat regular egg fast breakfast and snacks. For lunch and dinner have salad or raw veggies and protein and fat.  Keep it light and simple.

If you have weighed yourself at this point, you may had stayed the same weight, lost weight, or even had a small gain.  If you continued to lose weight, then carry on with the transition by slowly introducing more meats and vegetables.

If you gained weight or stayed the same, stay on the transition days longer.  Some people have come to realize that if they want to keep losing weight, the macros offered by the egg fast (85/10/5 approx.) are what they need to continue to lose and so there is no reason why you cannot cycle on and off indefinitely.

The wrong way to do the egg fast is to stay on the egg fast for a few days or even weeks, and then either go back to eating SAD (Standard American Diet) or even full blown LCHF right off the bat.  On Day one of transition, if you eat bacon and eggs for breakfast, BPC with heavy cream and make your self a low carb cheesecake and eat all the other LCHF goodies we love to have, well I hate to tell you this but you’re going to be in for a nasty surprise at the scale!

If you think of this as allergy elimination, and add your favorites back in one day at a time, you will be able to see exactly what stalled you in the first place.  And at least then you can make an informed decision as to what you allow back in and how much.

I hope this has been helpful and by all means if you need some extra support in this, come on by to our Egg Fast group on Facebook.

 

 

Low Carb Breakfast: Bacon, Lettuce and Tomato Sandwich!

low carb BLT sandwichThat’s right, the title says Sandwich!

If you are following a low carb diet, LCHF, Ketogenic or even if you are simply gluten free, when was the last time you had a BLT? For me it was yesterday! I stumbled across this low carb bread recipe made with coconut flour. On it’s own, it’s not overly fantastic, but then I thought Bacon Makes Everything Better. Oh yeah, that is so true!

So off I went to make my low carb dream come true. This bread is net 2 carbs per slice if you are following an Atkins type program.

For those who have never had one of these (WHAT!? Really?) here is the how to:

Bacon, Lettuce and Tomato Sandwich (Low Carb Version)

  • 2 slices low carb bread
  • 2 slices all natural bacon, crispy (mine had zero carbs)
  • 2 slices tomato
  • 2 slices lettuce
  • butter and mayonnaise to taste (If you are LCHF be generous with this!)
  • salt and pepper to taste

First of all this bread needs to be toasted or it is a bit crumbly.  In fact, I toasted it twice to make it nice and crispy.  Then it’s just a matter of Assemble and Eat!

If you don’t want to make your own bread, then you can order this Low Carb Bread .

Or if you just don’t want to eat bread, here is an even easier and lower carb version of this famous breakfast. This is also quite dreamy!

Low Carb BLT Lettuce Wraps

  • 2 leaf or romaine lettuce leaveslow carb BLT sandwich
  • 2 slices bacon, cooked to crispy
  • 2 slices tomato
  • 1 tbsp mayonnaise

Put mayo on the lettuce leaf and assemble as shown. Wrap and eat. This is really, really good and you actually get even more of that BLT flavor!

Well, I hope you enjoy your next LCHF or low carb breakfast!

Egg Fast Recipe: Egg Puffs

Egg fast recipe : Egg puffsEgg Fast Recipe: Egg Puffs

I tried this Egg Fast Recipe just this morning after seeing it posted in the Egg Fast Facebook group.  The original is called Eggs in Clouds and comes from this post on Framed Cooks.   PS: If you don’t know about the LCFH Egg fast Stall Breaker Diet you can read the instructions on this older post.

I switched out the parmesan cheese for grated KerryGold Dubliner cheese which is my absolute favorite cheese.  I would expect no less from KerryGold who also make my favorite butter!  Oh and no, this is NOT a sponsored post!  I don’t do them, I only recommend products I like and nobody sends me anything ‘free’ to review.

This was a very fast and simple recipe and the puffs were much bigger than I thought.  Eating 2 of them with Kerrygold butter was very satisfying and filling.

Items You Will Need:

  • Egg beater/mixer
  • Silicon sheet or parchment paper (I use this Wilton Silicone Mat)
  • Cookie Sheet
  • 4 small bowls and 1 large mixing bowl

My one tip would be that if I thought the yolks were too runny so I popped them in for an extra couple minutes.  Next time I will simply put the yolks in at the start of baking.

Egg Fast Recipe: Egg Puffs

Ingredients:

  • 4 eggs
  • 1/4 cup grated Dubliner Irish Cheddar (or parmesan, asiago, aged cheddar)
  • salt and pepper to taste
  • KerryGold butter

Instructions:

  1. Preheat oven to 450 degrees
  2. Separate egg whites from yolks, putting the egg whites into a mixing bowl and the
    Egg Puffs Before Baking

    Egg Puffs Before Baking

    egg yolks each into a separate small bowl

  3. With electric mixer, beat egg whites until stiff peaks form (2 or 3 minutes)
  4. Gently fold in the grated cheese
  5. Form 4 puffs on the baking mat with an indent in each puff (see photo)
  6. Bake for 3 minutes. (You could put in the egg yolks now if you like them a little more cooked)
  7. Remove from oven, drop one egg yolk into each indented puff.
  8. Bake for 3 more minutes.
  9. Remove from baking sheet with a spatula, sprinkle with salt and pepper, add your butter on top and eat!

LCHF Egg FastI am glad that I tried them and will make them again.  Also because they are so pretty and easy, I would even make a platter of these for a party brunch sometime.

I will be posting more egg fast recipes, time permitting.  If you want to see my results from 4 weeks of egg fasting, read this post.

Update: These are fantastic with this easy blender hollandaise sauce.

Thanks for stopping by!

My Egg Fast Diet RESULTS!

Egg Fast Diet ResultsThese are the results I got from following the LCHF Egg Fast Stall Breaker!

Keep in mind that I am an ultra slow loser and that I only followed this egg fast diet for 3-4 days a week and then regular LCHF for the rest of the week.

The bottom line is that following the egg fast diet did break my stall!

If you do not know what the Egg Fast Diet is all about,  read the egg fast guidelines here.

Week 1:

Tuesday morning after Easter weekend I weighed:  264.1

Blecchh!

I followed the Egg fast diet Tues-Thursday.  Friday May 2 I weighted 254.4 for a total loss of 9.7 pounds!

Week 2:

After going back to regular LCHF from Friday to Sunday, I was back up 3 pounds to 257.4 pounds, which I was told was to be expected.

Followed Egg Fast Diet Monday to Thursday.  Friday May 9 weight 255.4.  Total net loss 8.7 pounds.

Week 3:

Followed LCHF from Friday May 9 to Sunday May 11.  Went back to Egg Fast Diet on Monday May 12. I decided to try it for a full 5 days, which for me turned out to be a tactical error.  Friday morning weight was 251.5 for a total loss of 12.6 pounds.  But I was so ‘egged out’ after 5 days and it was a long weekend here in Canada, and I ended up eating and drinking outside of LCHF and by Tuesday May 20 I was up 5 pounds to 256.5.  I went back on the egg fast diet for 3 days only and lost 6 pounds in that 3 days. Friday May 23 morning weight was 250.5 for a total net loss of 13.6 pounds.

Week 4:  I went back to LCHF over this past weekend and today is Monday May 26.  I am up one pound and am LCHF still today.  Tomorrow I will be going back on the egg fast diet for at least 3 days, maybe 4.

So after being stalled for almost 4 months, this egg fast diet has helped me lose again.  I really like being on it during the week and doing LCHF on the weekends.  It just makes it easier to do and I don’t mind the bit of weight gain because my weight fluctuates up and down on a daily basis anyways and I was only weighing this much so that I could see what was happening in order to track the pattern.  Now that I know, I am going back to just weighing once a week on Monday mornings.

What does my typical day look like on the Egg Fast Diet?bullet proof coffee on egg fast

Meal 1: Bullet Proof Coffee : 16 oz of coffee in the blender with 1 tbsp butter and 1 tbsp coconut oil and 1 packet Sweet Leaf stevia

Meal 2: 2 eggs scrambled or fried in 1 tbsp butter

Meal 3: 3 hard boiled eggs mashed with 2 tbsp mayonnaise

Snack at work: 2 oz hard cheese (I like the natural Kerrygold Dubliner cheese)

Meal 4: omelette made with 2 eggs and 1 or 2 oz cheese.  Cooked in 1 tbsp butter and then I add another tbsp. butter on top when it’s done.

OR I eat Alternate Meal 4:  Cream cheese pancakes with 2 tbsp butter on top

Snack only if hungry ( 1 or 2 oz cheese)

Total for the day:  7 eggs, 7 tbsp fat (2 mayo, 1 coconut oil, 4 butter), 6 oz cheese but usually only 4 or 5.

And that is what my typical egg fast diet day looks like!

low carb egg fast

 

 

What is The Egg Diet Weight Loss Fast?

Egg Diet Weight Loss

Have you heard about the egg diet weight loss fast? This is the first one of a few articles where I will share my experience and recipes for this egg fast diet.

One of the frustrating things that has happened to me is that my weight on Keto/LCHF has just basically been stalled no matter what ratios I have tried.  Maybe it’s my age (mid 50’s), maybe it’s my activity level which is now so much less than before my knee injury.

Whatever the reason, I have been frustrated by slow and even non-existent weight loss.

Enter the low carb egg fast!  Also called Egg Fest or Egg Diet Weight Loss Fast, also called the LCHF Egg Fast Stall Breaker!

Now it was that last name that really caught my attention.

What is the Egg Diet Weight Loss Fast?

Here are the original rules as designed by Jimmy Moore for his own Egg Fest which he apparently followed for 30 days and lost 27 pounds in that 30 days.

1. Must eat eggs as the primary source of fat and protein.
2. 1 tablespoon of butter used per egg consumed.
3. I must eat an egg no later than 30 minutes after waking.
4. The egg meals ideally should be eaten every 3 hours, but not more than every 5 hours.
5. I will follow this schedule even if I’m not hungry, however I’ll only have 1 egg when that happens.
6. Cheese will be permitted up to one ounce per egg. (real cheese only)
7. A minimum of a half-dozen eggs must be consumed daily.
8. The eggs will be local pastured eggs loaded with healthy omega-3 fats and vitamin D. (this was his personal preference)
9. Egg consumption will cease three hours before bedtime
10. Diet soda will be allowed up to 3 cans daily with a goal of 1 or less.

 

Ok, so now you have HIS rules that he made for himself.  Here is how I reworked it for ME, still in keeping with the original plan:

  1.  Eggs are still the primary source of fat and protein.
  2. 1 tablespoon of the following fats PER EACH EGG consumed (in order of preference):  grass-fed butter (Kerrygold) or Organic Extra Virgin Coconut Oil or sugar-free mayonnaise, preferably home made or Trader Joe’s Mayo.  I limit my low carb egg fastmayo to 2 tbsp daily and try to do mostly the grass fed butter.
  3. Within 30 minutes of waking I make my BPC (bullet proof coffee).  I use 16 oz coffee, packet SweetLeaf Stevia, 1 tbsp coconut oil and 1 tbsp butter.  It looks and tastes like a frothy latte.  This means that I omit 2 tbsp fat later in the day with some of my eggs.
  4. I do not go more than 5 hours between meals.
  5. I only eat if I am hungry, except that I stick to the 5 hour rule.
  6. Up to 1 oz of cheese per egg consumed (real cheese only)
  7. Eat a minimum of 6 eggs daily
  8. I try to get the best quality eggs that I can find and afford
  9. I do not eat within 3 hours of bedtime
  10. Diet soda?  No thanks!  I figure my morning coffee is my version of this rule.  However, we are finally seeing the Zevia Natural Soda here in Canada so I may have one of those now and then if I need something.

So there you have it, my very own custom tailored version of the egg diet weight loss fast!  In my next post I will share my own results of breaking my LCHF stall and then I will share some recipes!

Need some Egg Fast support?  This is not my Facebook Group, but this is where I hang out to discuss everything LCHF Egg Fast!  If you are serious and can follow the directions, come and join us in the fun!

 

 

Low Carb Breakfast : Raspberry Crepes

low carb raspberry crepesLow Carb Raspberry Crepes  – Gluten Free

This is one of those lovely weekend morning brunch meals.  As much as I love bacon and eggs, which seems to be a staple on a Keto diet, these Low Carb Raspberry Crepes make a nice change and fit the LCHF profile very nicely.

The crepe part of this recipe is based on the Cream Cheese Pancake recipe from I Breathe, I’m Hungry, one of my favorite food blogs.  The only change I make to it for these crepes is the addition of a teaspoon of coconut flour and a little extra sweetener.

Tools required:

  • Blender such as a Magic Bullet , but any blender will do.
  • Non-stick pan that heats very evenly.  I highly recommend a ceramic pan like my Green Ceramic Pan, Teflon pans are making the news these days for their carcinogenic issues.
  • Electric Mixer to whip the cream.  You know, I just realized that I have had my Sunbeam Electric mixer for almost 40 years!

Cooking Tip of the Day:  Put a bowl and beaters into the freezer so they are nice and cold when you are ready to whip the cream.

Recipe: Low Carb Raspberry Crepes (serves 1 or 2)

Ingredients:

  • 2 eggs
  • 2 oz cream cheese (use full fat hard like Philadelphia)
  • 1 tsp Swerve Sweetener
  • ½ tsp cinnamon
  • 1 tsp Coconut Flour
  • 16 Fresh raspberries (you will need about 4 berries per crepe)
  • Whipped Heavy Cream (you will need 1 tbsp whipped cream per crepe)

Instructions:

Prepare the crepes by combining eggs, cream cheese, Swerve Sweetener, cinnamon and coconut flour in blender.  Blend until nice and frothy.

It is important to let the blender then sit for a few moments for the bubbles to disperse.  This is a perfect time to whip the cream.

Take your nice and frosty bowl and beaters out of the freezer and pour a cup of heavy whipping cream into the bowl.  I like to add a pinch of powdered vanilla, but that is optional.  Beat with your electric mixer until big and fluffy.  Place bowl in fridge.

Take your Philadelphia and put on medium heat.  You could add a bit of butter if low carb crepesyou like.  When the pan is hot, pour in a quarter of the egg mixture from the blender.  Once you see bubbles forming, carefully flip the crepe and cook the other side.  Repeat with the rest of the mixture.

Take each crepe and make a line of 1 tbsp whipped cream and 4 raspberries.  Roll it up and present to your loved one who will be very impressed.  Or eat them all yourself!

You could of course use strawberries or blueberries for this recipe instead of the raspberries.  Those would be just as delicious!

Don’t forget to also check out my other favorite brunch recipe for Keto Eggs Benedict!

Nutrition:  Calories 244,  Fat 20, Protein 9, Fibre 4 and only 4 net carbs.low carb raspberry crepes

What do you like to eat for a special brunch?

 

CocoKeeto Bars – Low Carb Chocolate Coconut Bars

low carb chocolate coconut barsI have always been crazy about the combination of chocolate and coconut so it was only a matter of time before I made a Keto version of a Chocolate Coconut Bar.  My kids dubbed them Coco Keeto Squares and I kind of liked the name so I kept it!

These bars are perfect for a low carb or a Keto diet when you either a) need something sweet or you will eat the entire pantry or b) its the end of the day and your macro tracker tells you that you need more fat!  Yes, these are a great fat bomb, having 22 g fat and only 2 net carbs and 2 g protein.

Now if you don’t care about macros and can relax a bit on carbs, I will suggest modifications that will bring it to 5 g net carbs, which is pretty darn respectable for a yummy piece of Chocolate Coconut heaven!

Low Carb Chocolate Coconut Bars

Tools Required

Food Processor (or a blender but having done it with both, go with the Food Processor!)

Silicone Loaf Pan.  When doing chocolate and candies, I can’t say enough about using silicone trays and pans.  No more trying to scrape something out.  You can even turn your pan inside out to gently push out your creations! I LOVE that!

Recipe: Low Carb Chocolate Coconut bars

Bottom Coconut layer:

Place all ingredients into a food processor using the S blade.  Process until the ingredients form a dough that falls away from the sides, scraping down the sides as needed.

Press the coconut mixture into the bottom of a silicone loaf pan (9 by 5).  If you want a thinner coconut layer, you can use an 8 by 8 silicon cake pan.  Put the pan in the freezer while you prepare the topping.

Chocolate topping layer:

NOTE: You can also use semisweet chocolate and omit the Stevia.  This will increase the carbs per serving by 2 carbs.

Warm the coconut oil and chocolate at 50% power in microwave until melted.  Stir in the sweetener if using unsweetened chocolate.

Spread evenly over the frozen coconut layer.  Pop back into the freezer for 30 minutes.

Take out of the freezer.  Turn the Silicone Loaf Pan inside out to release the frozen contents.  Cut into 12 equal pieces.  These keep very well in a ziploc in the freezer.

Each bar is 216 calories, 2 net carbs, 22 g fat, 2 g protein.  If you use powdered sweeteners instead of liquid, or semisweet chocolate, then adjust the carbs accordingly.

You could also add 12 evenly spaced almonds to this and make your own Almond Joy bars!

low carb chocolate coconut bars

 

 

 

 

 

d

Cauliflower Rice and Potatoes Tutorial – Low Carb and Gluten Free

Cauliflower Rice and Potatoes Tutorial

cauliflower-rice

Cauliflower Rice

Rice and potatoes, we low carbers fear them, but probably dream of them every night!  After all, what is Butter Chicken without rice?  What is Beef stew without potatoes?  Rice and potatoes are the ultimate comfort food when topped with stews, sauces and other tasty and drippy foods.  And what other food can catch all those yummy juices?

Well let me show you how I use my handy, dandy KitchenAid Food Processor to turn the humble and lowly cauliflower into both of these delicious dishes.

Both of these dishes are all over the internet in various forms.  I’d like to credit I Breathe, I’m Hungry for turning me onto cauliflower in a major way.  Check out that site for lots of other great cauliflower recipes.

Cauliflower Rice

Take 1/2 large head of cauliflower, wash it and break into chunks. Place in your food processor.  Pulse until it looks like rice!

My favorite way to have it is just like in the photo.  Here are the instructions:

  1. In a non stick ceramic pan with either 2 tbsp olive oil, butter or coconut oil, saute 3 chopped green onions and 2-3 sprigs of chopped parsley.
  2. Add in the riced cauliflower.
  3. Stir in 2 teaspoons cumin.
  4. Fry the ‘rice’ until it is the texture you want.  I like it almost soft.

 

Cauliflower Mashed Potatoes

cauliflower-mashed-potatoes

Cauliflower Mashed Potatoes

These are another staple in my house.  I especially love this under Pork Belly Adobo or Butter Chicken.

  1. Break a head of cauliflower in chunks and boil until fork tender.
  2. Once they are tender, place them in the food processor.
  3. Add 2 tablespoons butter and 2 tablespoons cream
  4. Puree until smooth.  You might have to scrape the sides once.

These are SO much like mashed potatoes, you will never miss them!  I promise!

 

Here are a few of my recent dinners using these amazing ‘rice’ and ‘potatoes’!

 

 

cauliflower rice and potatoes tutorial

Texas Chili , Pork Belly Adobo and Butter Chicken

Low Carb Breakfast – Keto Spinach Feta Muffins

Keto Spinach Feta MuffinsLow Carb Breakfast – Keto Spinach Feta Muffins

Back in the days of my long commute to the office, my breakfast routine involved a stop at Starbucks.  Along with the requisite Venti Americano, my favorite breakfast grab at Starbucks was the Feta Cheese Spinach Wrap.  There was something about the combination of feta cheese and spinach that I really liked.

Now that choice, in light of what else they serve behind the magic glass Starbucks case, wasketo spinach feta muffin probably one of the better ones there.  But my diet is now grain free and so that yummy breakfast just will not do unless I eat the insides of the wrap only.  Very messy exercise while driving a car.

So the other day as I stared into the fridge and saw the bag of baby spinach and the container of feta cheese, I thought why not?  Should be easy to recreate that taste! Keto Spinach Feta Muffins were born.  And they turned out excellent.  My teenage daughter had seconds.  I will definitely be making a double batch next time!

This recipe makes 6 breakfast size muffins.  A man might eat 2 or 3, I was satisfied with one.  You will need a 6 cup muffin tin.  I highly recommend this silicone pan, they pop right out every time!

Recipe: Keto Spinach Feta Muffins

  • 6 eggs
  • 3 slices bacon, cooked
  • 2 cups raw spinach
  • 1 cup crumbled feta cheese
  • 1/2 c cheddar cheese
  • salt and pepper to taste

Preheat oven to 350.  Rinse the spinach under cold water, drain and place in a microwave safe bowl.  Microwave the spinach on high for 1 minute. (there will be enough moisture left on the rinsed leaves to cook the spinach).  Set aside to cool.

If you happen to have leftover cooked bacon, you could use that.  But who am I kidding, nobody has leftover cooked bacon.  You will have to chop this bacon up and fry it until it’s how you like it.  Set aside to cool.

In a medium mixing bowl, whisk the eggs together until frothy. Add in the crumbled feta cheese and the grated cheddar cheese.  Once the spinach and bacon are cooled enough, add them to the bowl and mix until combined.

Divide the mixture evenly among the 6 muffin cups.  Bake for 30-35 minutes until muffins are firm.

Nutritional information for each muffin:

Calories 220, Fat 16, Protein 12, Carbs 3   Ratio 71/24/5

Adding a tbsp butter will bring it to 80/16/4.

These Keto Spinach Feta Muffins are a perfect take along to work breakfast, easy to pack and easy to eat.  They actually taste better than the Starbucks wrap, and are gluten free, low carb and sugar free. Can’t beat that!

Keto Spinach Feta Muffins