The words “zero carb” are music to my ears when looking up keto recipes online. I was determined to make some zero carb egg muffins for breakfast that I can bring with me all week for lunch at work, too. These muffins are extremely easy to put together and have the perfect low carb, high fat, moderate protein macro ratio. I absolutely plan to create other egg muffin recipes in the future with different filling combinations; for now, this is a simple recipe that can be easily built upon by adding veggies or other cheeses that suit your taste.
I sliced the Italian sausage into small bite-sized pieces and sauteed them in butter. Although the Niman Ranch uncured sausage links are fully cooked in the package, I do want to brown them and heat them thoroughly before baking.
A quick note about Omega-3 fatty acids: I buy Organic Valley Large Brown Free Range eggs with 225mg Omega-3 in each egg. I like that these eggs come from family farms and that the hens are fed organic flax seed to raise the Omega-3 content in the eggs. Omega-3 fatty acids are really important in any diet, not just ketogenic living. There are three types of Omega-3s: EPA, DHA and ALA. EPA and DHA are typically found in fish while ALA is plant-based – although all three are important, EPA and DHA are the “active” versions and our bodies lack the ability to turn ALA into EPA or DHA. Omega-3 fatty acids help lower triglyceride levels, curb stiffness and joint pain, can lower levels of depression, lowers inflammation, reduces the effects of asthma, can assist with the effects of ADHD and may even prevent Alzheimer’s disease. Omega-6 fatty acids are pro-inflammatory fats – an excess of Omega-6s can lead to cancer, Alzheimer’s, diabetes, arthritis and heart disease. Here is a chart that shows different types of oils and fats and their Omega-3 and Omega-6 ratios – you want to avoid a high proportion of Omega-6s, or the blue bars.
Okay, back to the recipe…
I poured the egg mix evenly into the muffin cups and baked them for 20 minutes. When the timer when off, I turned the oven off and kept the muffins in the hot oven for an additional 5 minutes to finish setting up. These pull out of the muffin tin easily, are fluffy and full of flavor. The sausage adds substance to the cheesy eggs and the hot sauce and red pepper flakes bring extra flavor. They store easily in a container and are great for a few days after they are made; they re-heat very well. Easy and delicious! What breakfast muffins do you enjoy? Let me know!