Low-FODMAP and Keto breakfast egg muffins

Name: Low-FODMAP and Keto breakfast egg muffins
Prep time: 25 min
Cook time: 20 min
Total time: 45 min
Cuisine: American
Ingredients: Egg 240g; Turkey breast 120g; 36g smoked Bacon; 90g Spinach; Spring onion; Seasoning of choice; Salt; Pepper; Cooking oil of choice

9 steps

Prep:25minCook:20min

At the moment I'm trying to burn fat, so I'm trying a low carb/keto diet, I'm also following a Low-FODMAP diet. Low-FODMAP is the elimination of fermentable carbohydrates, which can irritate people with bowel problems like myself. These protein packed muffins are perfect because I often skip breakfast as I don't know what to eat, and I'm also not missing out on taste. I used a 2x3 muffin pan for this recipe, and divided all cooked ingredients equally between each mold. You can add anything you like to this recipe, why not try sauteed zucchini or bell peppers, but here is what I used.

Updated at: Thu, 17 Aug 2023 03:50:53 GMT

Nutrition balance score

Unbalanced

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories137.3 kcal (7%)

Total Fat9.9 g (14%)

Carbs1.4 g (1%)

Sugars0.6 g (1%)

Protein11.3 g (23%)

Sodium488.2 mg (24%)

Fiber0.4 g (2%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

240gEgg

120gTurkey breast

36gsmoked Bacon

90gSpinach

Instructions

Step 1

Chop and turkey, bacon, into small pieces

Step 2

Coat the turkey with your choice of seasonings, (I used readymade chicken season and some dry rosemary.)

Step 3

Add a teaspoon of oil to the pan and fry off the turkey on a high heat until full cooked. Make sure to keep it moving so it doesn't burn, and once cooked set it aside

Step 4

Next, cook your bacon until crispy (or however you like it) then sit aside

Step 5

Meanwhile, whisk the eggs with a small pinch of salt and pepper until fully incorporated

Step 6

In the same pan the turkey and bacon was in, wilt your spinach so it takes the flavours left from the meat

Step 7

Spray the mold with the oil of your choice, and divide each item equally into the molds, starting with the egg

Step 8

Finally, garnish with spring onion and put into a 190c oven until cooked, which took about 20 mins for me. Just give the pan a wobble and if it's cooked you won't see any wet egg.

Step 9

Cool on a wire wrack and they can be stored in the freezer or in the fridge for about 2/3 days.