If you're cutting back on carbs or following a ketogenic or Paleo diet, then you'll love this breakfast sandwich. It takes just a few minutes to make in the microwave and will keep you satiated all morning long. This is my go-to breakfast on gym days after I've had a hard workout. It's low carb and super high in protein, making it a great meal to help tired and overworked muscles recover.
The muffin is based on a recipe found in The 30-Day Ketogenic Cleanse: Reset Your Metabolism with 160 Tasty Whole-Food Recipes & Meal Plans, a wonderful cookbook and plan if you want to go super low carb/high protein for fast weigh loss. In my version, I use baking powder instead of baking soda (as the author called for), which I found results in muffins without a metallic flavor. I also add a few shakes of dried Italian herbs or fresh chopped herbs (basil is wonderful) to my batter for a lovely pop of flavor. For the center egg portion, play around with your ingredients. For greens I often use arugula, kale, or "Power Greens" (a mixture of kale, spinach, and chard); sauteéd mushrooms and tomatoes are also brilliant ingredients to add. Mix it up, keep it healthy, and have fun!
Low Carb, High Protein Egg Muffin
Makes 1 breakfast muffin
For the Muffin:
2 teaspoons coconut flour
A pinch of baking powder
A pinch of salt
1 teaspoon fat of your choice (e.g. olive oil, avocado oil, ghee)
Olive oil spray for ramekin
Chopped fresh herbs or dry herbs of your choice (optional)
For the spinach egg:
1 egg or 1/2 cup egg whites
Roughly a small handful of spinach or arugula, torn into smaller pieces
Salt and pepper
Mayonnaise of choice (optional)
Thoroughly mix the muffin batter and pour into an oiled 4-inch ramekin. Microwave for 75 seconds. Remove from ramekin and slice in half.
In the same ramekin, spray a bit more olive oil then add egg whites or 1 beaten egg followed by the spinach or arugula. Press the greens down so that they are coated as much as possible with the egg. Don't worry if the egg does not completely cover the greens. Season with salt and pepper.
Place in the microwave for 1 minute (you may need an additional 10-15 seconds depending on how much egg whites you use).
Slice the muffin in half and spread a thin layer of mayo on each side (optional). Add the spinach-egg muffin on the bottom half then place the top.
Note: Each Sunday I make a few muffins to have at the ready during the week. Keep them in a zip lock bag and you're good to go each morning!