Low FODMAP Meat and Egg Muffins (Keto, Gluten-free)

For breakfast, lunch, snack or dinner, Low FODMAP Meat and Egg Muffins are super satisfying and convenient. This Keto, Gluten-free and grain-free recipe keeps well in the fridge or freezer, for impromptu meals. Reheat, or enjoy cold. Just 2 net carbs per muffin.

Course Breakfast, Brunch, DInner, lunch, Snack

Cuisine American

Keyword beef, cheese, egg, gluten-free, keto, low-FODMAP, meat, muffins, primal

Prep Time 25

Cook Time 25

Total Time 50

Servings muffins

Calories 371kcal

Author Megan

Cost $8

Equipment

2 mixing bowls one big, one small
muffin pan
parchment paper or extra big muffin pan liners

Ingredients

1 lb ground beef or other ground meat you may prefer
5 eggs divided: one for meat/beef mixture
1 cup cheese grated, Low-FODMAP aged cheese options include: Cheddar, Swiss and Havarti.
1/2 cup green onions' greens (omit whites for Low FODMAP and Keto)
1/3 cup heavy cream (Use fully cultured sour cream for GAPS.)
2 teaspoons oregano dried
1 teaspoon basil dried
3/4 teaspoon + 1/4 teaspoon salt divided, or Potassium Salt

Instructions

Preheat oven to 400°F. Line muffin pan with squares of parchment paper, or extra big muffin liners. (Try to use extra big pieces of parchment or the big liners, so any overflow won't make your pan harder to clean.)
In large mixing bowl, combine meat, 1 egg, green onions, oregano and sea salt. (I like to use electric beaters, but mixing by hand is fine, too.)
In smaller mixing bowl, combine 4 eggs, cheese, cream and sea salt.
Divide meat evenly between muffin cups. Press meat mixture into lined muffin tins, going up the sides about 2 inches, to form cups.
Pour/scoop egg mixture into meat cups. It's okay if some overflows a bit (but it does make the muffin pan harder to clean if your liners aren't big enough). Top each muffin with dried basil.
Bake 25 minutes, or until well puffed and slightly browned. Allow to cool 10 minutes before serving. Also great to serve room temperature or cold.

Nutrition