Breakfast Egg Muffins – 9 Ways / – BEST Easy Low Carb, Keto Cups

Breakfast Egg Muffins – 9 Ways – these Muffin Cups are the perfect easy low carb / keto-friendly make-ahead breakfast for on the go. Best of all, they are packed with protein and so convenient for busy mornings, weekend or holiday brunch!

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Eggs of any kind are a favorite at our house. Hard boiled eggsbaked eggs and these easy Breakfast Egg Muffins.

Today’s post features 9 delicious ways you can switch up the flavors – you’ve got something for everyone:YBH

What I love about these Breakfast Egg Cups is that they sort of remind me of mini personal-size frittatas. These Breakfast Egg muffins are super versatile and perfect to keep on hand in your fridge or freezer throughout the week.

Bake a batch on your Sunday or Monday meal prep day, wrap them up and store them in the freezer. When you’re ready to serve, grab one of those single mini muffins (or two) and give it a quick reheat and you’re set to go!

The best part? Keto breakfast egg cups are full of protein and super easy to customize with a variety of toppings or add-ins you like or have in your fridge.

Got some leftover vegetables, turkey or bacon? Just chop them up and toss them in – kale, zucchini, asparagus – they’re all delicious!


  1. Start off by making your base recipe. It’s super simple and only contains THREE (3) ingredients.
  • 10 large eggs
  • 1 – 1 1/2 teaspoon salt (or to taste)
  • 1/2 teaspoon black pepper (or to taste)
9 Breakfast Egg Muffin Cups are the perfect easy make-ahead breakfast for on the go. Best of all, they are packed with protein and so convenient for busy mornings, weekend or holiday brunch! Broccoli and Cheddar Cheese, Buffalo Chicken, Ham and Cheddar Cheese, Jalapeno Popper, Kimchi, Mushroom, Pepper and Spinach, Sun-Dried Tomato and Spinach, Tomato, Basil and Parmesan

2. Whisk them together in a large 4-cup measuring cup or a mixing bowl. Add any other seasonings you like.

3. Chop up your favorite combo of vegetables and proteins and mix until combined.

4. Divide evenly among muffin cups (about 1/2 – 2/3 cups full) and sprinkle with any additional toppings.

9 Breakfast Egg Muffin Cups are the perfect easy make-ahead breakfast for on the go. Best of all, they are packed with protein and so convenient for busy mornings, weekend or holiday brunch! Broccoli and Cheddar Cheese, Buffalo Chicken, Ham and Cheddar Cheese, Jalapeno Popper, Kimchi, Mushroom, Pepper and Spinach, Sun-Dried Tomato and Spinach, Tomato, Basil and Parmesan
9 Breakfast Egg Muffin Cups are the perfect easy make-ahead breakfast for on the go. Best of all, they are packed with protein and so convenient for busy mornings, weekend or holiday brunch! Broccoli and Cheddar Cheese, Buffalo Chicken, Ham and Cheddar Cheese, Jalapeno Popper, Kimchi, Mushroom, Pepper and Spinach, Sun-Dried Tomato and Spinach, Tomato, Basil and Parmesan

I like lining my muffin tin with these silicone liners since they are guaranteed to pop out easily without sticking.

If you don’t have silicone liners, it’s helpful if you grease the muffin tins with a non-stick cooking spray.

5. Pop the pan in the oven at 400 F and once cooled, you can store the egg cups in resealable bags or glass containers.

Keep them in the fridge (or freezer) and every morning, heat one up in the microwave for 30-40 seconds. Breakfast is ready to go!

I’m sharing NINE (9) recipes on this post but you can totally make them all the same kind! My kids love having fun options for breakfast so I like to switch it up.

With a batch of these fun breakfast egg muffins, now there’s no excuse to skip having a healthy breakfast when you’re on the run each morning.


  • Grease or line your muffin pan with silicone liners for easy removal
  • Fill each muffin cup about 1/2 – 2/3 full
  • Use your favorite combo of vegetables or protein – be sure to chop them up into bite-sized pieces
  • Since ham and sausage can tend to have a lot of fillers and extras, be sure to use a brand with less nitrates (Whole Foods or Trader Joe’s has a few great ones)
  • Season with your favorite spices and herbs – not a fan of basil? Leave it out and use thyme or for an extra kick, cumin or Cayenne pepper instead.
Broccoli and Cheese Egg Muffins are quick, simple and the perfect grab and go breakfast for busy mornings. Best of all, they are low in carbs, keto friendly and packed with protein.


  • eggs
  • salt
  • black pepper
  • broccoli
  • cheddar cheese
  • garlic powder
  • thyme
Buffalo Chicken Egg Muffins are quick, simple and loaded with the delicious flavors of buffalo chicken. Perfect grab & go breakfast for busy mornings. Low in carbs, keto friendly and packed with protein.


  • eggs
  • salt
  • pepper
  • garlic powder
  • cooked chicken
  • green onions
  • buffalo sauce
Ham and Cheese Egg Muffins are quick, simple and the perfect grab and go breakfast for busy mornings. Best of all, they are low in carbs, keto friendly and packed with protein.


  • eggs
  • salt
  • pepper
  • ham
  • cheddar cheese
  • garlic powder
  • onion powder
  • mustard (optional)


  • eggs
  • salt
  • pepper
  • toasted sesame oil
  • chopped kimchi
  • diced red bell pepper
  • crumbled cooked bacon (optional)


  • eggs
  • salt
  • pepper
  • jalapenos
  • bacon
  • cream cheese
  • cheddar
  • garlic powder
  • onion powder


  • eggs
  • salt
  • pepper
  • mushrooms
  • green peppers
  • spinach
  • smoked paprika
  • chili powder (optional)
1 Spinach and Cheese Egg Muffins - top view


  • eggs
  • salt
  • pepper
  • spinach
  • Parmesan cheese
  • garlic powder
1 Sun-Dried Tomato and Spinach Egg Muffin - top view


  • eggs
  • salt
  • pepper
  • sun-dried tomatoes
  • spinach
  • fresh basil
1 Tomato Spinach and Parmesan Breakfast Egg Muffin - front view


  • eggs
  • salt
  • pepper
  • tomatoes
  • spinach
  • Parmesan cheese
  • Italian seasoning
  • garlic powder
9 Different Flavors of Breakfast Egg Muffins Stacked on top of each other

4.84 from 12 votes

9 Different Flavored Breakfast Egg Muffin Cups stacked on top from the side view

PrintBreakfast Egg Muffins – 9 Low Carb Egg CupsPrep Time7 minsCook Time15 minsTotal Time22 mins 

Breakfast Egg Muffin Cups – 9 Ways – are the perfect easy make-ahead breakfast for on the go. Best of all, they are packed with protein and so convenient for busy mornings, weekend or holiday brunch!Course: BreakfastCuisine: AmericanKeyword: breakfast egg cups, egg muffins, eggs, keto, low carb, make ahead, meal prepServings:  (a batch of 12 for each flavor)Calories: 137 kcalAuthor: KellyIngredientsBREAKFAST EGG MUFFINS – START WITH THIS BASE FOR ALL FLAVORS FIRST:

  • 10 large eggs
  • 1 – 1 1/2 teaspoons sea salt, or to taste
  • 1/4 – 1/2 teaspoon black pepper, or to taste

Broccoli and Cheddar Cheese:

  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon garlic powder
  • 1 1/2 cups broccoli, steamed and chopped (or frozen and thawed)
  • 2/3 cup grated cheddar cheese, plus more for topping

Buffalo Chicken:

  • 1/2 teaspoon garlic powder
  • 1/3 cup Buffalo Sauce (I used Frank’s)
  • 1/3 cup chopped green onions
  • 1 cup chopped cooked (or rotisserie) chicken

Ham and Cheddar Cheese:

  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon dried mustard or Dijon Mustard (optional)
  • 2/3 cup grated cheddar cheese plus more for topping
  • 3/4 cup chopped cooked or deli ham


  • 1/2 teaspoon toasted sesame oil
  • 1/3 cup finely chopped kimchi
  • 1/4 cup diced red peppers
  • 1/3 cup crumbled cooked bacon (optional)

Jalapeño Popper:

  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 3-4 jalapeño peppers de-seeded and chopped, plus round slices for topping (if desired)
  • 1/3 cup softened cream cheese
  • 1/2 cup grated cheddar cheese
  • 1/3 cup cooked crumbled bacon

Mushroom, Pepper and Spinach

  • 1/2 tsp smoked paprika
  • 1/4 tsp chili powder (optional or to taste)
  • 1 cup chopped mushrooms (white button or cremini)
  • 1/2 cup diced green bell peppers
  • 1 cup chopped spinach
  • 1/4 cup diced cooked sausage (optional)

Spinach and Cheese:

  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried basil
  • 2 cups chopped spinach
  • 1 1/2 cups grated Parmesan cheese, plus more for topping

Sun-Dried Tomato, Parmesan and Spinach:

  • 1/3 – 1/2 cup sun dried tomatoes soaked in very warm water until tender and chopped (discard soaking water)
  • 3/4 cup chopped spinach
  • 1/4 cup loosely packed chopped fresh basil
  • 1 cup grated Parmesan cheese plus more for topping

Tomato, Spinach and Parmesan

  • 1/2 teaspoon garlic powder
  • 3/4 teaspoon Italian seasoning
  • 1 cup diced ripe tomatoes
  • 1 cup chopped spinach
  • 3/4 cup grated Parmesan cheese, plus more for topping


  1. Preheat oven to 400 F. Line a 12 count muffin pan with silicone liners or coat with non-stick cooking spray. Set aside.In a large 4 cup measuring cup or mixing bowl, crack in eggs and whisk together with salt and black pepper.(SEE BELOW TO ADJUST FOR DIFFERENT FLAVORS OR LEAVE AS IS FOR PLAIN)Divide evenly into muffin tins filling each about 2/3 full. Bake in preheated oven for 12-15 minutes, or until set.

Broccoli and Cheddar:

  1. Whisk in garlic powder and thyme until combined. Stir in broccoli and cheddar. Divide evenly into muffin tins filling each about 2/3 full.Sprinkle with more cheddar if desired. Bake in preheated oven for 12-15 minutes, or until set.

Buffalo Chicken

  1. Whisk in garlic powder and buffalo sauce until combined. Stir in green onions. Divide evenly into muffin cups filling each about 2/3 full.Use a spoon to evenly distribute chicken into muffin cups (about 2-3 tablespoons each). Bake in preheated oven for 12-16 minutes, or until set. Serve with a drizzle of buffalo sauce if desired.

Ham and Cheddar:

  1. Whisk in garlic powder and onion powder until combined. Stir in ham and cheddar cheese. Divide evenly into muffin cups filling each about 2/3 full.Top with more ham and cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.


  1. Whisk in sesame oil until combined. Stir in kimchi, cheese, and bacon (if using). Divide evenly into muffin cups filling each about 2/3 full.Top with more chopped kimchi & bacon if desired. Bake in preheated oven for 12-15 minutes, or until set.

Jalapeño Popper:

  1. Whisk in garlic powder, onion powder, and cream cheese until combined. Stir in cheddar cheese, chopped jalapeño and bacon. Divide evenly into muffin cups filling each about 2/3 full.Place 1 round jalapeño slice on top in each muffin cup, if desired. Bake in preheated oven for 12-17 minutes, or until set.

Mushroom, Green Pepper and Spinach :

  1. Whisk in Italian seasoning until combined. Stir in mushrooms, peppers, and spinach (Add sausage if using). Divide evenly into muffin cups filling each about 2/3 full.Bake in preheated oven for 12-16 minutes, or until set.

Spinach and Cheese

  1. Whisk in garlic powder and basil until combined. Stir in spinach and cheese. Divide evenly into muffin cups filling each about 2/3 full.Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.

Sun-Dried Tomato, Parmesan and Spinach

  1. Stir in sun-dried tomatoes, spinach, basil, and cheese. Divide evenly into muffin cups filling each about 2/3 full.Sprinkle with more cheese if desired. Bake in preheated oven for 12-16 minutes, or until set.

Tomato, Spinach AND Cheese:

  1. Whisk in garlic powder and Italian seasonings until combined. Stir in tomatoes, spinach, and cheese. Divide evenly into muffin cups filling each about 2/3 full.Sprinkle with more cheese if desired. Bake in preheated oven for 12-16 minutes, or until set.

Nutrition FactsBreakfast Egg Muffins – 9 Low Carb Egg CupsAmount Per Serving (1 muffin (base recipe))Calories 137Calories from Fat 54% Daily Value*Total Fat 6g9%Total Carbohydrates 1g0%Protein 8.7g17%* Percent Daily Values are based on a 2000 calorie diet.


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You can use both fresh and frozen.
– Lettuce
– Asparagus
– Cabbage
– Green Beans
– Brussel Sprouts
– Broccoli
– Avocado
– Zucchini
– Tomatoes
– Peppers
– Cauflilower
– Spinach & Leafy Greens
– Garlic
– Onions
– Mushrooms
– Celery
– Strawberries, Raspberries & Blueberries


– Sardines
– Mac
– Nuts & Seeds – Macadamias, Pine Nuts, Almonds, Sunflower Seeds, Walnuts, Ground Almonds
– Nut Butter
– Mince/Ground Beef
– Eggs
– Smoked Salmon
– Tuna
– Steak
– Whole Chicken
– Chicken Legs
– Silverside
– Sausages-
– Leg of Lamb
– Salami


– Cream
– Sour Cream
– Cream Cheese
– Parmesan
– Brie
– Cheese
– Feta
– Ricotta
– Mascarpone
– Almond Milk (Not Dairy I Know!)
– Greek Yoghurt


– Avocado Oil
– Coconut Oil
– Mayonnaise
– Olive Oil
– Butter
– Coconut Milk
Here is Quick Start To Keto Diet Plan to help those of you wanting to start this diet.

Keto Food List

Curious to Try the Keto Diet? Here’s Everything You Can and Cannot Eat

The keto diet has been one of the most talked-about health trends in the past year. The low-carb, high-fat diet induces a state of ketosis in your body, creating ketones that burn fat instead of the glucose converted from carbohydrates. In other words, the keto (short for ketogenic) diet forces your body to burn fat instead of sugar, which can lead to potential weight loss.
Just like any other diet, the keto diet has its pros and cons, and while it remains highly controversial among dietitians and nutritionists, some devotees have reported successful weight loss.
So which foods can you eat and which ones should you avoid? If you’re curious about trying the keto diet, read through for a helpful guide on everything you can and can’t eat.

Keto White Chicken Chili

This Keto White Chicken Chili is an amazing comfort food for the changing seasons. It’s filling, tasty and can easily be a crockpot/freezer meal!

Traveling is always a ton of fun, but there’s something so comforting about coming home to your own bed…and fridge.
Last week we went to visit my parents just a few hours away in Springfield. It was our 6 month old’s first mini road trip, and it went amazingly well.
I was a bit unsure because she tends to dislike cars, and doesn’t take a pacifier… so I was kind of bracing myself.
But guess what? She slept nearly the whole time!

It was such a relief and she continued to so well the entire trip.
We all had a fantastic time, ate delicious keto food, and went to an aquarium! Wonders of Wildlife, which just opened last month.
Real talk, I have been waiting for this place to open since I was a kid. Literally. It took FOREVER for them to finally build it.

It. Was. Incredible.
We went early on a rainy Sunday morning, before it had a chance to get crowded.
My absolute favorite part? The jellyfish. They were mesmerizing.

Since we have two kiddos no, we had even less time to sit down and eat. My husband and I have been more into Intermittent Fasting lately or, IF.
I started doing 16/8 which means 16 hour fast with an 8 hour eating window. You can read more about the benefits of IF here. During our trip, and a couple days before I naturally shifted into 20/4.
Doing IF during while traveling made things much easier. The kids had to eat frequently as usual, but my husband and I just waited until we got back to the hotel at night and had a feast! It was so much fun. Grocery store rotisserie chicken, Qdoba bowls, pickles, tons of almonds and wings out the wazoo.
As good as all that food was, it was still super nice to come home to our own fridge. No studying nutrition labels, or strategic food planning…just a bunch of food we’re used to that we know we can eat and enjoy.
Some time during the second half of our trip fall arrived. And it came HARD.
By the time we got back home it was COLD, going from highs in the 80s to lows in the 20s in just a few days.
Cold weather calls for warm meals. And chili is one of my favorite fall dishes.


Sometimes it’s hard for people to understand how you can enjoy chili without beans…but it’s easier than you might think!
Throwing in some extra chicken and veggies adds even more flavor.
This chili is made with shredded chicken, peppers and spicy pepper jack cheese.
It’s not as thick as traditional chili, but it’s loaded with flavor…and I promise you it’s filling!
You can even add one of my keto dinner rolls on the side. They taste like a wheat roll to me, and can be made in less than 15 minutes while the chili cooks.
All the extra fats in this white chicken chili will help keep you full without all the carbs that beans carry.
Here’s the nutrition info for a one cup serving:
Calories: 481
Total Carbs: 5g
Fiber: 1g
NET Carbs: 4g
Protein: 39g
Fat: 30g
This is also an excellent meal to make in the crockpot AND the perfect freezer meal.
To make in the crockpot just add all the ingredients except the heavy cream and cook for 4 hours on low, shred the chicken, return to the crock pot and stir in the heavy cream.
Just put it in a large freezer ziplock bag and when you’re ready to make it put it in a bowl of cold water to thaw it out.
Once it starts getting soft, put it in a large pot on the stove, add a little salt, and warm it up. As a bonus you can throw in some herbs like cilantro to help freshen up the dish.
This Keto white chicken chili is super easy to make and takes as little as 30 minutes in a pinch, or can be cooked low all day in a slow cooker.
Here’s how I made it!


5 from 22 review
This Keto White Chicken Chili is an amazing comfort food for the changing seasons. It’s filling, tasty and can easily be a crockpot/freezer meal!
  • Author: Hey Keto Mama
  • Prep Time: 15
  • Cook Time: 30
  • Total Time: 45 minutes
  • Yield: 4


1 lb chicken
1.5 cups chicken broth
2 garlic cloves, finely minced
1 4.5oz can chopped green chiles
1 diced jalapeno
1 diced green pepper
1/4 cup diced onion
4 tbsp butter
1/4 cup heavy whipping cream
4 oz cream cheese
2 tsp cumin
1 tsp oregano
1/4 tsp cayenne (optional)
Salt and Pepper to taste


In large pot, season chicken with cumin, oregano, cayenne, salt and pepper
Sear both sides over medium heat until golden
Add broth to pot, cover and cook chicken for 15-20 minutes or until fully cooked
While chicken is cooking, melt butter in medium skillet
Add chiles, diced jalapeno, green pepper and onion to skillet and saute until veggies soften
Add minced garlic and saute additional 30 seconds and turn off heat, set aside
Once chicken is fully cooked, shred with fork and add back into broth
Add sauteed veggies to pot with chicken and broth and simmer for 10 minutes
In medium bowl, soften cream cheese in microwave until you can stir it (~20 sec)
Mix cream cheese with heavy whipping cream
Stirring quickly, add mixture into pot with chicken and veggies
Simmer additional 15 minutes
Serve with favorite toppings such as: pepper jack cheese, avocado slices, cilantro, sour cream


I did not add thickening agents to this chili such as xanthan gum so the liquid will be thinner but the amount of veggies and meat make it a hearty dish
I did not measure the amount it serves, I just separated it into 4 equal servings in bowls


  • Serving Size: 1 Cup
  • Calories: 481
  • Fat: 30g
  • Carbohydrates: 5g Total Carbs, 4g Net Carbs
  • Fiber: 1g
  • Protein: 39g

Cheesy Sausage Puffs (Keto & Low Carb)

I’m a little new to this low-carb thing, but in the short time that I’ve been trying to cut out sugar, I’ve realized how hard it is to have quick and easy snacks available. String cheese, nuts and boiled eggs have started to get old and boring, so it’s nice to have a few exciting on-the-go recipes that can last an entire week!
Cheesy Sausage Puffs Recipe | An easy low carb and keto recipe for on the go! They're perfect for breakfast and snacks through out the day. Easy Ketogenic Diet, Atkins and Diabetic Recipe for weight loss... low carb but full of flavor!!

I stumbled upon this recipe over at, and now these cheesy sausage puffs are my favorite go-to low carb recipe. They are out-of-this-world delicious! I’m talking, little balls of heaven. They’re also pretty quick and easy which is a huge bonus in my book, and with the exception of the sausage, I usually have all of the ingredients on hand.
Easy low carb keto snack or breakfast idea! Cheesy Sausage Puffs |

These little sausage puffs are incredibly hearty, so you only need 2 or 3 to satisfy your tummy. They’re absolutely delicious for breakfast or a mid-day snack.
Cheesy Sausage Puffs Recipe | An easy low carb and keto recipe for on the go! They're perfect for breakfast and snacks through out the day. Easy Ketogenic Diet, Atkins and Diabetic Recipe for weight loss... low carb but full of flavor!!

Cheesy Sausage Puffs (The BEST Low Carb Keto Snack)
This quick and easy low carb keto recipe is delicious for breakfast or snacking throughout the day, and perfect for on the go!
Servings35 puffs
  • 1 pound Jimmy Dean Sausage, browned and drained (I like the hot variety)
  • 2 cups shredded sharp cheddar cheese
  • 4 eggs
  • 4.5 tbsp butter, melted and cooled
  • 2 tbsp sour cream
  • 1/3 cup coconut flour (heaping)
  • 1/4 tsp baking powder
  • 1/4 tsp salt
  • 1/4 tsp garlic powder (optional, but I love garlic!)
  1. Melt the butter, and then place it in the refrigerator to cool for 5-10 minutes.
  2. Meanwhile, preheat the oven to 375 degrees and line a large baking sheet with non-stick foil or parchment paper.
  3. Brown and drain the sausage, chopping it into small chunks; set aside.
  4. In a medium to large size bowl, combine the melted and cooled butter, eggs, sour cream, salt and garlic. Whisk together.
  5. Add the coconut flour (slightly more than 1/3 cup) and baking powder to the mixture and whisk until well combined.
  6. Stir in the browned sausage and cheese.
  7. Roll or drop batter into 1 inch balls onto your lined baking sheet. I make 35 and they fit perfectly (5 rows of 7). They only need to be about 1/2 inch apart.
  8. Bake for 14-18 minutes or until slightly browned. Enjoy immediately, and store any leftovers in the fridge for up to a week.
Recipe Notes
  • Although a little drier, 1/2 cup or more of coconut flour will give you more of a bread-like texture which is kind of nice when you haven’t had bread in ages! The 1/3 cup that the recipe calls for makes them super moist and hearty. It’s really just a personal preference.
  • I’ve had a lot of questions about using almond flour in place of the coconut flour. Although I haven’t tried it, you would need to triple or even quadruple the amount of almond flour, so plan on using a cup or more if you’re substituting.

Recipe from: Kasey Trenum 

Cheesy Sausage Puffs Recipe | An easy low carb and keto recipe idea for on the go! They're perfect for breakfast and snacks through out the day. Easy Ketogenic Diet, Atkins and Diabetic Recipe for weight loss... low carb but full of flavor!!

Don’t forget to pin for later, and leave pictures, comments and questions below. Hope you enjoy!
Cheesy Sausage Puffs | An easy low carb and keto recipe idea for on the go! They're perfect for breakfast and snacks through out the day. Easy Ketogenic Diet, Atkins and Diabetic Recipe for weight loss... low carb but full of flavor!!

Little balls of cheesy, sausage heaven.


Keto Bacon Cheeseburger Casserole

Dreamy cheesy keto bacon cheeseburger casserole, doesn’t that conjure up a taste sensation for tonight?
Scroll below and watch the quick cooking video to see how easy the recipe is to throw together while your oven is warming up.
Quick recipe for keto bacon cheeseburger casserole. Now with a NEW cooking video. Grain free, low carb and gluten free slice of cheesy heaven. |


The superb thing about this recipe, is that while you are waiting for your oven to heat to the required temperature, you will have prepared the quick and easy keto bacon cheeseburger casserole. Simply pop it in the oven.
Bake for 15 minutes until the cheese is golden and crispy.
I love to serve this dish with a huge side salad and homemade 1 minute mayo. What would you serve it with? Leave a comment below.

This recipe is so simple, it has to be seen to be believed. I have even thrown it all together and omitted the first step of browning and cooking the beef first. Yes, that’s right. I mixed the raw beef, onion, garlic and cream cheese together, placed it in the casserole dish, continued with my cheats cheese sauce and the rest of the recipe.
If you cook the beef first, the bacon cheeseburger casserole only requires 15 minutes of cooking for the sauce and cheese to bake, but if you are using raw beef, cook for 40 minutes to ensure all the meat is thoroughly cooked through the centre of the casserole dish.

To make economical use of a warm oven, I always cook some extras at the same time. How about these little recipes that you can make while the bacon cheeseburger casserole is cooking?

  • coconut flour choc chip cookies
  • mini cheese loaves for lunch boxes
  • keto chocolate brownie
  • 3 seed loaf for breakfast
Quick recipe for keto bacon cheeseburger casserole. Now with a NEW cooking video. Grain free, low carb and gluten free slice of cheesy heaven. |
4.25 from 66 votes

Keto Bacon Cheeseburger Casserole

A family friendly easy recipe for keto bacon cheeseburger casserole. Yes, you read that right. Heaven on a plate. Your kids will guarantee to love this, the only thing missing is the bun and the soda – perfect!
 Course Dinner
 Prep Time 10 minutes
 Cook Time 15 minutes
 Total Time 25 minutes
 Calories 613 kcal


Beef Layer

  • 1 onion quartered and sliced
  • 1 clove garlic crushed
  • 750 g ground/mince beef
  • 60 g cream cheese full fat
  • 3 slices bacon diced
  • salt/pepper to taste

Cheats Cheese Sauce

  • 3 eggs – medium
  • 125 ml heavy cream
  • 100 g shredded/grated cheese
  • 2 tbsp mustard
  • 2 gherkins/pickles sliced
  • salt/pepper to taste
  • 50 g shredded/grated cheese to sprinkle over
Metric grams – US measurements


Beef Layer

  1. Fry the bacon pieces until cooked then remove and set aside.
  2. Fry the onion, garlic and beef until thoroughly cooked. Add salt and pepper to taste, stir through the cream cheese.
  3. Pour the beef layer into the baking dish. Sprinkle the bacon pieces over.

Cheats Cheese Sauce

  1. Mix the eggs, cream, shredded/grated cheese, mustard, salt and pepper together. Pour the cheese sauce over the beef and bacon.
  2. Place slices of gherkins/pickles all over the top then cover with the remanning shredded/grated cheese.
  3. Bake at 180C/350F for 15 minutes until the cheese is golden and crispy. Serve with salad and 1 minute mayonnaise.
Nutrition Facts
Keto Bacon Cheeseburger Casserole
Amount Per Serving
Calories 613Calories from Fat 459
% Daily Value*
Total Fat 51g78%
Total Carbohydrates 3g1%
Sugars 1g
Protein 33g66%
* Percent Daily Values are based on a 2000 calorie diet.

0g Carb Keto Chicken Salad

I’ve always counted macros and have always tried to avoid high-fat foods, but I have pretty much been eating the same exact food since 2009, and I think my body was just over it!I decided it was time to try something new and have several gym friends who rave about Keto, so I’m trying it out. So far I love it, I feel amazing, but I’m only a week in so too soon to really tell. I love the new foods and recipes I’m able to add into my daily meal plan and figured I’d share one of my new favorite discoveries! My own Keto Chicken Salad! Now me being me although I’m supposed to be eating fatty foods I refuse to overload on saturated fats, which is why I love Trader Joes Organic Mayo. It has 11g of fat a serving, but 8.5g of those are polyunsaturated and monounsaturated fats, healthy fats instead of saturated fat. All the ingredients are less processed and contain no added sweeteners, but it actually tastes like traditional real mayonnaise.



1.3 lbs of Chicken (about 3-4 chicken breasts)
7 Tablespoons of Trader Joes Organic Mayonnaise
2-3 Stalks Celery

2 -3 Table spoons Red Onion
Garlic Powder
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  1. Bake chicken and cut into small pieces
  2. Dice celery and onion
  3. Combine chicken, mayo, celery and red onion
  4. Add salt pepper and garlic to taste

Makes 7 servings (111g is one serving)

* CORRECTION* so many people are commenting that this is not 0g Carbs, which technically they are correct. To clarify if you follow a keto diet, which counts net carbs it is less than 1 g net carbs… Total carbs = 1g, the dietary fiber in the recipe is 0.4g,  so 1 – 0.4g =0 .6, which makes the net carbs 0.6g, so I guess I should have titled it “0.6 Net Carb Chicken salad”


How the Keto Diet—Even Without Exercise—Slays the Opposition

Myths die hard—especially bad ones, it seems. In the last few months I’ve attended fitness classes in which the instructor told us that if we finish the upcoming workout, we’re allowed to eat whatever we want that night; that this class will take care of the holiday weekend; that this exercise will eradicate flabby arms and tummies. Some were expressed jokingly, yet the verbiage still points to an overarching misunderstanding about our bodies: that exercise cures the ravages of bad dietary habits. 

This is especially true in terms of obesity. There are very fit people who appear to be carrying a few extra pounds, while there are tons of trim people who are hardly healthy at all. Weight is generally a terrible marker for fitness—no excuse for not staying in shape, however. Humans are biologically designed for movement. When we don’t meet a basic threshold, we suffer.

How exercise and nutrition fit into the jigsaw puzzle called health is debatable. I’ve heard it expressed as 75 percent nutrition, 25 percent exercise, a vague statistic I’ve used myself when students ask my opinion. It’s not necessarily a precise number, but it does give more weight to the food side, which is the point. My forty-five minute kettlebell class is not going to “erase” the pizza and six-pack you consumed last night.

Which is why researchers need to better understand ratios, such as an upcoming study—’Induced and Controlled Dietary Ketosis as a Regulator of Obesity and Metabolic Syndrome Pathologies’—to be pushed in the journal, Diabetes & Metabolic Syndrome: Clinical Research & Reviews. The results are fascinating. 

Ketogenic diets are all the rage right now. The onslaught of ketone-fueled protein powders and exogenous ketones has begun, which might prove to be more marketing hype than credible science. (Nutritional ketosis is the gold standard. Pills and powder might help jumpstart the process, but they are no excuse for overloading on carbs.) 

Keto food pyramid shutterstock

Taking advantage of our evolving knowledge of carbohydrate restriction, the research team, led by Madeline Gibas, an assistant professor at Bethel University focused on Human Bioenergetics and Applied Health Science, wanted to know if a ketogenic diet with no exercise was more beneficial to diabetics and sufferers of metabolic syndrome than the standard American diet with exercise. 

Three groups were assembled, comprised of women and men between the ages of 18 and 65. All had previously been diagnosed with metabolic syndrome, pre-diabetes, or Type II diabetes. Their body mass index (BMI) was greater than or equal to 25 (or waist circumference above 37 for men and 31.5 for women) and body fat percentage above 30 percent. 

Participants were randomly assigned to three groups, in the order they signed up for the study. For ten weeks the first group consumed a diet of less than 30 grams of carbohydrates per day and did not exercise; the second ate their normal diet and also did not exercise; the third ate their normal diet but exercised for three to five days per week for 30 minutes a session. 

Gibas and her research partner, Kelly J. Gibas, Doctor of Clinical Behavior Sciences at Bristlecone Behavior Health in Maple Grove, Minnesota, focused on five biomarkers of metabolic syndrome, including “elevated triglycerides with excess muscle fat accumulation (IMTG), impaired maximal aerobic capacity (VO2), declined resting metabolic rate (RMR) and elevated body mass index (BMI) along with elevated hemoglobin.”

After ten weeks the data were clear: 

The results show that while ample evidence indicates that exercise is beneficial, unlike a sustained ketogenic diet it did not have the ability to significantly alter the metabolic imbalance that accompanies metabolic syndrome over the course of the ten-week study.

Following a ketogenic diet, even with no exercise, proved statistically significant for weight, body fat percentage, BMI, A1C (glycated hemoglobin), and ketones. Some of the results were dramatic: 

The resting metabolic rate in the ketogenic group also produced sizable change in the magnitude of the slope, more than ten times the other two groups.

Ketogenic study Gibas

Fig.1. Illustrates data for all individuals, and groups. Individual data is represented by thin lines; group averages are demonstrated by thick lines. The ketogenic group reflects greater reductions than the exercise and non-exercise groups in weight, BFM, BMI, HgA1c, triglycerides and greater increases in the RMR and ketones, as predicted. (Source: Madeline K. Gibas, Kelly J. Gibas, Bethel University, MN, United States)


The drastic influx of carbohydrates and sugar in the American diet has created innumerable physical and mental diseases that are easily prevented when an addiction to certain foods is curbed. We know overcoming any addiction is challenging, but until the medical industry treats our obesity epidemic as such, we’re unlikely to make major advances. 

So it remains the work of researchers like the Gibases to present such data. In their study they point to 2015 research from 26 MDs and PhDs explaining our evolved awareness of nutrition, facts that still have not been implemented in many doctors’ offices around the nation: 

 1. Carbohydrate restriction has the greatest impact on decreasing blood glucose levels.
2. The benefits of carbohydrate restriction do not require weight loss.
3. Dietary total and saturated fat do not correlate with risk for cardiovascular disease.
4. Dietary carbohydrate restriction is the most effective method (other than starvation) of reducing serum triglycerides and increasing HDL.

Carbohydrate restriction—often in combination with fasting, though the science on how long is up for debate—is a non-pharmaceutical response that could help alter the fact that some 70 percent of our national medical costs could be avoided through better diet. (And yes, exercise does matter.) As the authors conclude:

Physiological ketosis has clinical utility for prevention, reduction and reversal of metabolic syndrome and its progression into obesity, pre-diabetes and diabetes and is therefore a noteworthy modality of alternative care.

4 Ways To Use Apple Cider Vinegar On A Keto Diet

Anyone who is interested in natural health knows about apple cider vinegar. This ancient tonic has significant health benefits that can be applied to any lifestyle. With the explosion of the ketogenic diet, people are always looking for ways to improve ketosis to magnify its benefits. In this article, you will discover 4 ways to use apple cider vinegar on a ketogenic diet.
I have covered apple cider vinegar extensively on my website for its versatile benefits. There are 4 ways to use apple cider vinegar that I have found extremely helpful for improving blood sugar stability and supporting ketone production in the body.

Apple Cider Vinegar 

There are many types of vinegar on the market, but in my opinion none of them compare to that derived from apple cider.
This tonic is actually fermented from the juice of apples and contains beneficial enzymes, acetic acid, and other beneficial organic acids that provide amazing health properties.
While other vinegars, such as white distilled or balsamic, may taste good in certain recipes, they simply do not provide the same healthful effects. I recommend buying the unpasteurized, unfiltered form of apple cider vinegar with the mother still intact.

Acetic Acid 

Although apple cider vinegar contains an array of beneficial compounds, acetic acid is one compound that provides many of the benefits.
Acetic acid is a product of the fermentation that converts the sugars in apple cider, first to alcohol, then into acetic acid.
There are several reasons why I think getting more of this organic acid in your life can benefit your ketogenic diet.

Ketogenic Benefits Of Apple Cider Vinegar 

To be clear, almost anyone can benefit from adding apple cider vinegar into their diet. I have just found these benefits to compliment the ketogenic diet very well.

Improves Blood Sugar Balance 

One of the biggest benefits of a ketogenic diet is that it regulates blood sugar levels. This helps curb insulin resistance and drastically downgrade inflammation in the body.
If you have read many of my articles on the ketogenic diet, you know I am a strong proponent of occasionally cycling out of ketosis by consuming a higher carbohydrate meal (learn why here).
While cycling out of ketosis does have its benefits, consuming a carbohydrate-rich meal can be somewhat inflammatory in nature due to an increase in insulin and temporary burning of sugar for energy.
Apple cider vinegar has actually been shown to help balance this blood sugar response when strategically utilized around meal time. In fact, research has shown that in certain instances, apple cider vinegar was able to reduce the glycemic index of a carbohydrate-rich meal (white bread) from 100 to 64 (1)!
Swap the white bread for a low-glycemic carb source and you have done yourself a huge favor.

May Improve Fat Burning

Ketosis is literally the physiological state of burning (oxidizing) fat for energy within the body. So, by improving your body’s ability to oxidize fat, you will support a state of ketosis. Some research has suggested that apple cider vinegar may actually have a modest boosting effect on fat oxidation in the body. (2, 3)
You may have heard of people losing excess body fat simply by adding apple cider vinegar into their daily routine, in addition to improving blood sugar balance, maybe upregulating fat oxidation is the reason why.

Aids Digestion

A ketogenic diet is higher in fat than what most people are used to. People who are used to digesting primarily carbohydrates and proteins may need some additional support with breaking down their meals.
Apple cider vinegar can improve stomach acid and gallbladder function to help with the digestion of fats.  Additionally, many people are simply not producing enough stomach acid for effective digestion. Adding apple cider vinegar to foods or consuming before meals can help with this.

Curbs Carb Cravings

Many people swear by consuming apple cider vinegar or sour foods to ward off sugar cravings. This can be helpful when following a ketogenic diet, especially if you are in the beginning stages or experiencing keto flu symptoms.
One of the main reasons many people get sugar cravings is due to blood sugar imbalance. Because of its blood sugar stabilizing effects, apple cider vinegar may be helpful if you are experiencing sugar cravings on a ketogenic diet.
Typically, these cravings are much stronger at the beginning stages of ketogenic diet because your body is adapting to burning fat.  At this point some people have a temporary span where they ar not producing ketones while having low blood sugar at the same time, leading to sugar cravings.
This benefit can also be derived from citric acid derived from lemons and limes so utilize these three liquids to keep cravings at bay.

Ways To Use Apple Cider Vinegar 

Considering the benefits mentioned above, you may find it beneficial to add this powerful tonic to your ketogenic diet plan. I personally use it just about every day in one of these 4 ways.

Put On Food

Perhaps one of the simplest ways to incorporate apple cider vinegar on a ketogenic diet is to simply add it to your meals. 1-2 Tbsp goes a long way on meats, veggies, and especiialy on higher carb meals when cycling out of ketosis.
Sometimes when I cycle out of ketosis I like to have rice or quinoa. To cut down the glycemic index of these I will add a splash of apple cider vinegar directly to the cooking liquid. To take it a step further, I love to throw in some grass-fed butter, coconut oil, turmeric, and black pepper to turn this meal into a delicious anti-inflammatory delicacy.
I personally love the way it tastes on a nice grass-fed steak or mixed in with quinoa on a higher carb day. In fact, using apple cider vinegar as a base for marinade is a great way to make your meat very easy to digest, tender, and tasty!

Drink Before Meals

Some people do not like the way apple cider vinegar tastes in their foods or even at all. For these people to still get the benefits, I will recommend mixing 1 Tbsp in 2-4oz of water so it can be downed quickly. Drinking this about 15 minutes before a meal helps promote stomach acidity to improve digestion.
This method will also help stabilize blood sugar if consumed before a higher carbohydrate meal.  This is a simple and effective way to use apple cider vinegar to help balance blood sugar and support the production of ketones.

Mix With Soups & Stews 

In addition to putting apple cider vinegar on your foods, it is actually great for soups and stews as well. Adding in a splash to a beef stew or chicken soup can tang up the flavor a little while also helping pre-metabolize the meal.
The enzymes and acetic acid in there will help to start breaking down the proteins and vegetable fibers to help with digestion and extraction of nutrients.  This is a really great way to use apple cider vinegar on a regular basis.

Morning Primer 

Finally, one of my favorite ways to use apple cider vinegar is as a morning energy tonic. 1-2 Tbsp in an 8oz glass of water or warm cup of bone broth first thing in the morning is a great way to start the day. This is a great way to help prime the kidneys, control microbial balance in the gut, balance the body’s pH, and provide a gentle energy lift.
Most people I work with report feeling a great boost in overall wellbeing when they do this on a regular basis. Try this out daily for two weeks and see how you feel. You can also use apple cider vinegar in this fashion any time you need a pick-me-up.

1-Week Ketogenic Diet Meal Plan Intended To Fight Heart Disease, Diabetes, Cancer, Obesity And More

Mounting research suggests nutritional ketosis is the answer to a long list of health problems, starting with obesity. A ketogenic diet changes the metabolic engine of your body from burning carbohydrates/sugars to burning fats. Once changed the metabolic engine, your body is in a state known as ketosis.
The Ketogenic diet is a high-fat, low-carb diet invented in the 1920’s for epilepsy patients by Dr. Henry Geyelin. Dr. Geyelin observed improvements not only in seizures but also blood sugar and body fat. The end result is faster weight loss!
Generally speaking, the ideal ratio to go by is:

  • 60-75 percent fat
  • 15-30 percent protein
  • 5-10 percent carbs

Be sure to keep daily net carbohydrates at 20g or less. To calculate your net carbohydrates, simply subtract your grams of fiber from your carbs (Net carbs = carbs – fiber).
However, the keto meal plan below is balanced correctly for the proper ratio so you don’t really have to worry too much to start.
How does ketosis work?
The ketogenic diet belongs is in the family of low-carb diets, so it works through a process that empties your glucose from your body. A standard diet has a tremendous amount of sugar and carbs and therefore has trained the body to use those sources (glucose) as fuel.
With this diet, over time we have depleted the glucose in our system and since we aren’t getting it from our diet anymore our body adapts and switches over to get its fuel from fats. The cool thing is we start to burn the stored fat we have in our body. The state of burning fat in this way is called ketosis.
It is important to understand that not only epilepsy patients benefit from this type of diet. It also has positive effects on diabetes, obesity, Alzheimer’s disease, Parkinson’s disease, heart disease, and even cancer.
Because sugar feeds tumors and encourages the growth of cancer, a diet that does not contain sugar and other carbohydrates can help you to prevent or fight cancer. The normal cells in the body have the ability to use fat for energy, while cancer cells can’t metabolically change so they can’t use fat for energy.
The meal plan below is designed to put your body in ketosis.

  • Breakfast: Tomato, eggs, and bacon
  • Lunch: Chicken salad with some feta cheese and olive oil
  • Dinner: Cooked asparagus and salmon in butter


  • Breakfast: Basil, goat cheese, tomatoes, and eggs
  • Lunch: Mixed almond milk, cocoa butter, milkshake, and peanut butter with stevia
  • Dinner: Meatballs mixed with cheddar cheese and vegetables


  • Breakfast: Keto milkshake
  • Lunch: Prawns, olive oil, and avocado salad
  • Dinner: Pork chops with salad, broccoli, and parmesan cheese


  • Breakfast: Salsa omelet, spices, onions, peppers, and avocado
  • Lunch: Celery with salsa and guacamole and a handful of nuts
  • Dinner: Stuffed chicken with vegetables and cheese


  • Breakfast: Tomatoes and cheese omelet
  • Lunch: Previous dinner’s leftovers
  • Dinner: Salad, mushrooms, steak, and eggs


  • Breakfast: Vegetable and ham omelet
  • Lunch: A handful of nuts, ham, and cheese
  • Dinner: Cooked spinach, white fish, and eggs on coconut oil


  • Breakfast: Eggs with bacon and mushrooms
  • Lunch: Guacamole hamburger and salsa cheese
  • Dinner: Salad, beef steak, and eggs

You should definitely follow the ketogenic diet if you really want to improve your health, fight cancer, weight loss, endurance and performance enhancement!
Here’s a keto-calculator to help you calculate your macros on a ketogenic diet.