We know that the most complicated part of the keto diet is breakfast. There are many options, but most people are used to eating carbohydrates at breakfast, and maybe that makes it difficult.
Think of all the traditional breakfast staple foods. They include muffins, bagels, toast, waffles, donuts, cinnamon rolls and more. None of these foods can be eaten on a low-carb diet if they use traditional flour!
But if we want to be healthy and recover our figure, we just need perseverance and creativity. So get down to work with these “Egg Soufflé Cups.”
They contain eggs, coconut milk, and different kinds of cheeses, such as ricotta, parmesan and cheddar. Plus, we add one cup of fresh spinach to our recipe.
Spinach is a superfood that tends to get overlooked on the keto diet. It provides a good source of fiber, calcium, iron and antioxidants. Plus, it pairs nicely with eggs and cheese!
Eggs are also a superfood. They contain a good amount of protein, healthy fat (as long as you eat the yolk), vitamin D (in the yolk), B vitamins, Vitamin A, and 0 grams of carbs.
Eggs are a good source of several minerals, too. These include selenium, iron, magnesium, calcium, zinc, copper, and phosphorus. In fact, one cup of eggs contains 110% of the recommended daily value of selenium, which has antioxidant properties in the body.
Finally, coconut milk provides a great source of anti-inflammatory fats. It also provides a creamy texture and contains barely any carbs. It’s a much better option than cow’s milk!
You can make these muffins for breakfast, but make a few more and save them for snack time. They keep well in the refrigerator and can be heated up in the microwave if needed. Or you can eat them right out of the fridge!
How To
Prepare all the needed ingredients.
Slice the cheese and mushrooms into small pieces.
Crack the eggs into a bowl and mix thoroughly. Add remaining ingredients to the bowl. Mix all ingredients together.
Grease a muffin mold or add muffin tins to a pan.
Spoon the mixture into each muffin tin until it’s about half full. Bake in the oven at 300 degrees for about 15 minutes until the eggs are slightly brown and fluffy. Add a little more cheese to the top and put back into the oven until cheese is melted if desired. Top with chives and serve!
Keto Breakfast Egg Souffle Cups
Ingredients
- 6 eggs large
- 2 tbsps coconut milk
- 2 tbsps ricotta cheese
- ¼ tsp nutmeg
- 1 cup spinach fresh
- 1 cup mushrooms fresh
- ¼ cup cheddar cheese
- 2 tbsps parmesan
- ½ tsp salt
- ½ tsp pepper
Instructions
- Preheat the oven to 300F and grease a cupcake mold.
- Cut the mushrooms and cheese into small pieces. Break the eggs and put in a bowl and add all the ingredients: coconut milk, ricotta cheese, spinach, nutmeg, mushrooms, cheddar cheese and Parmesan cheese. Season with salt and pepper to taste.
- Pour mixture into the cupcake containers with the help of a spoon. Bake in the oven for 15 minutes at 300F or until the soufflés are fluffy and golden. You can cover it with a little more cheese, add coriander or chives.
Nutrition
