Keto Simple by Martina Slajerova

Author:Martina Slajerova
Language: eng
Format: mobi, epub
Publisher: Fair Winds Press
Published: 2020-01-15T00:00:00+00:00

This recipe was an accidental experiment. I was planning to make savory cheese muffins for a family gathering and added some leftover breakfast sausage. I thought it would be a fun snack to make and the kids loved it! It ended up being the kind of recipe my partner asks for over and over again, and I love making it because it’s so easy. I included a veggie option with feta too!

SAUSAGE MUFFINS

7 ounces (200 g) gluten-free Italian-style sausages

1/4 cup (60 ml) melted ghee or butter, plus extra for greasing

4 large eggs

Pinch of black pepper

1 teaspoon onion powder

1/4 teaspoon garlic powder

1 cup (113 g/4 oz) shredded Cheddar cheese

1/2 cup (50 g/1.8 oz) almond flour

1/4 cup (30 g/1.1 oz) coconut flour

1 teaspoon gluten-free baking powder

2 medium (30 g/1.1 oz) spring onions, sliced

FETA MUFFINS

4 large eggs

1/4 cup (60 ml) melted ghee or butter

Pinch of black pepper

1 teaspoon onion powder

1/4 teaspoon garlic powder

1 cup (90 g/3.2 oz) grated Parmesan cheese

1/2 cup (50 g/1.8 oz) almond flour

1/4 cup (30 g/1.1 oz) coconut flour

1 teaspoon gluten-free baking powder

20 pitted black or green olives (60 g/2.1 oz), sliced

2 tablespoons (8 g/0.3 oz) fresh herbs, such as oregano, basil, and thyme (Or use 2 teaspoons [2 g] dried Italian herbs.)

7 ounces (200 g) feta cheese, cut into 10 pieces, or use soft goat’s cheese

Preheat the oven to 350°F (175°C) forced fan or 380°F (195°C) conventional.

TO MAKE THE SAUSAGE MUFFINS: Place the sausages in a hot pan lightly greased with ghee and cook over medium heat for 5 to 10 minutes, until browned on all sides. When done, let them cool down and cut to make 10 pieces, one for each muffin.

TO MAKE BOTH MUFFINS: Crack the eggs into a bowl, add the melted ghee, and whisk until combined. Add all the remaining ingredients apart from the sausage (for sausage muffins) or feta (for feta muffins).

Scoop the dough into a medium-size muffin pan and fill 10 muffin holes. Each should be about three-quarters full. Finally, add a piece of sausage (for sausage muffins) or feta (for feta muffins) in the middle of each.

Place in the oven and bake for 20 to 25 minutes. The tops should be lightly browned and the dough set. Eat warm or cold. Store in the fridge for up to 5 days or freeze for up to 3 months.

TIP:

Are you nut-free? Swap the 1/2 cup (50 g/1.8 oz) almond flour for 2 tablespoons (16 g/0.6 oz) coconut flour or 4 tablespoons (28 g/1 oz) flax meal.

NUTRITION FACTS PER SERVING (1 SAUSAGE MUFFIN/FETA MUFFIN):

Total carbs: 2.8/3.6 g / Fiber: 1.1/1.3 g / Net carbs: 1.7/2.3 g / Protein: 7.1/7.8 g / Fat: 18.6/16 g / Calories: 208/190 kcal

Macronutrient ratio: Calories from carbs (3/5%), protein (14/17%), fat (83/78%)

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