Meal Details
Egg & cheese mini muffin
1. Egg & cheese mini muffin
450 cals, 35p, 3c, 33f (per meal)
  • ,
  • 1 1/2 cup, shredded (169g)
  • 1/3 cup (80mL)
  • 16 large (800g)
  • Recipe has been scaled from original by 5.33x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 375°F (190°C).
    2
    Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
    3
    Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
    4
    Bake for 15 until the egg is set and top is golden. Serve.
    5
    Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
    Keto chicken breakfast sausage patty
    2. Keto chicken breakfast sausage patty
    460 cals, 50p, 1c, 29f (per meal)
  • ,
  • 2 1/2 lbs (1134g)
  • 1 1/4 tsp (5g)
  • 1 1/4 tsp (4g)
  • 1 1/4 gram (1g)
  • 5 tsp (25mL)
  • Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix all of the ingredients besides the oil in a bowl with your hands until well-incorporated.
    2
    Form into small patties (for serving size accuracy, use the number of patties listed in the recipe details above, about 2 oz per patty).
    3
    Heat oil in a skillet over medium heat. Add patties and cook for 4-6 minutes on each side or until middle is no longer pink. Serve.
    4
    Meal Prep Note: Store leftover patties in an airtight container in the fridge. Reheat in the microwave.
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