Now, I can’t say that I eat low carb or keto everyday, as those Chick-fil-A waffle fries tend to get the best of me. However, I am learning to incorporate low carb options into my everyday meals. And what says breakfast like eggs? Eggs are the perfect keto food because the contain a high fat content a decent amount of protein and virtually no carbohydrates.


Not only are eggs an ideal keto food, they are relatively cheap. At my local Walmart, I bought a 60 case, that’s right, 5 dozen eggs for under $5! I don’t know about you, but I don’t want to go broke trying to get healthy.

If you look closely, you’ll notice that all my ingredients are Walmart brand. The only items that aren’t Walmart brand are my silicone baking cups, which make cleanup super easy. Oh, and by the way, that mixture of seasoning is my signature house seasoning. It’s simple but it’s become must-have for cooking just about everything.

So the first thing I do is chop up about 2 cups of spinach (I like to get my veggie on). You can use more or less as you see fit, just remember that all that lovely foliage has to fit in the baking cups.

I also chop up onions and throw a little bit of bacon bits in there. You could cook your own bacon if you want, but I try to take shortcuts when I can. Next, I dump a whole lotta cheese on top. I used sharp cheddar but Colby jack or some wonderful feta would be great with this.Thee more I write, the more I can see how lazy I can be in the kitchen. Okay, the next ingredient is diced tomatoes with green chili’s. Of course you could chop up your own tomatoes, but why would you want to? If you need to careful on your sodium intake, you may want to use fresh tomatoes and green chili’s, use reduced sodium bacon. You could also go with organic eggs, but that will increase the cost for this meal. In the photo above you’ll see 6 measly eggs, but given how much spinach, tomatoes and onion I used, I upped the egg count to 10 eggs. Once you add the veggies to the Effie’s you’ll want to add the house seasoning. It’s a mixture of sea salt, garlic powder, onion powder and black pepper. I also added parsley to most things I cook, because Aunt Fee taught me that parsley makes every blanking thing taste good. It’s kinda true.

Next you’ll want to place your silicone baking cups in a baking dish. Then use a soup ladle to scoop up the egg mixture and fill the cups. Filling them up about 75-80% full. If you used a lot of spinach like I did, you’ll want to use a fork to push the spinach down into the egg mixture so that it doesn’t crisp while as it bakes.

Bake for 35 minuets, top with more cheese and voila! You’ll have a delicious keto breakfast that should last you about a week. Enjoy!

Just curious, what would you put in your egg muffins?

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