Tuna Egg Muffin (Keto-Friendly) ๐ง๐ #DEBM #Keto
These Tuna Egg Muffins are a fantastic low-carb, protein-packed breakfast option, perfect for those following the keto diet. With creamy eggs, savory tuna, and melted cheese, this dish is sure to satisfy your cravings while keeping you on track with your healthy eating goals.
Whether youโre looking for a quick meal to start your day or a filling snack that won’t compromise your keto plan, these muffins hit the spot. Plus, theyโre versatileโsubstitute tuna for beef, chicken, or even salmon to suit your taste. Letโs dive into this delicious and easy-to-make recipe!
Ingredients:
| Ingredient | Amount |
|---|---|
| Chicken Eggs | 5 large eggs |
| Quail Eggs (optional) | 6 quail eggs (can be skipped if not preferred) |
| Canned Tuna | 1 can (drained) |
| Grated Cheese | 50 grams (or to taste) |
| Onion (chopped) | 1 medium onion |
| Garlic Clove | 1 clove (minced) |
| Red Onion | 1 small red onion (chopped) |
| Spring Onion (Green Onion) | 1 stalk (chopped) |
| Italian Herbs | 1 tsp (or to taste) |
| Butter for sautรฉing | 1 tbsp |
| Salt & Pepper | To taste |
| Mushroom Seasoning (optional) | 1 tsp (for extra flavor, optional) |
| Kara Coconut Milk (santan) | 2 tbsp |
Instructions:
1. Prepare the Eggs:
- Begin by boiling 2 chicken eggs and 6 quail eggs. Once cooked, peel the shells off. Chop the chicken eggs roughly and set them aside for later use. (If you prefer, you can skip the quail eggs.)
2. Make the Egg Mixture:
- In a separate bowl, beat 3 chicken eggs and add 2 tablespoons of Kara coconut milk along with grated cheese. Whisk them together until well combined.
3. Sautรฉ the Vegetables and Tuna:
- In a pan, melt butter over medium heat. Add chopped onion, red onion, and minced garlic. Sautรฉ until fragrant and the onions become translucent.
- Add canned tuna to the pan, followed by salt, pepper, and mushroom seasoning (if using). Stir well and cook until the tuna is well mixed with the aromatics and cooked through.
4. Assemble the Muffins:
- Preheat your oven to 150ยฐC (302ยฐF).
- Grease your muffin cups lightly with butter or cooking spray.
- Spoon about 2 tablespoons of the egg mixture into each muffin cup. Add a generous portion of the sautรฉed tuna and onion mixture on top of the egg mixture.
- Gently place a quail egg in the center of each muffin, and then cover it with more tuna and a drizzle of the remaining egg mixture.
- Sprinkle with Italian herbs for added flavor.
5. Bake:
- Place the muffin tray in the preheated oven and bake for 30 minutes until the muffins are set and golden brown on top.
6. Serve and Enjoy:
- Once done, let the muffins cool slightly before serving. The creamy, cheesy, and buttery goodness will melt in your mouth!
- Enjoy these delicious, low-carb muffins for breakfast or a keto-friendly snack any time of day.
Recipe Notes & Substitutions:
- Tuna Substitutes: If you’re not a fan of tuna, feel free to substitute it with beef, chicken, or even salmon. This recipe is quite flexible, and you can tailor it to your taste preferences.
- Cheese Variations: You can experiment with different types of cheese. For a sharper flavor, try using Parmesan or cheddar. If you prefer a creamier texture, use mozzarella or cream cheese.
- Add-Ons: For extra veggies, feel free to mix in some spinach, zucchini, or bell peppers into the sautรฉed tuna mixture.
Nutritional Information (Per Muffin):
| Nutrient | Amount per Serving |
|---|---|
| Calories | ~180 kcal |
| Protein | 16 g |
| Fat | 12 g |
| Carbohydrates | 1.5 g |
| Fiber | 0.5 g |
| Net Carbs | ~1 g |
This Tuna Egg Muffin recipe is a perfect low-carb, high-protein meal for those on the Keto Diet. Itโs a great way to enjoy a satisfying breakfast or snack that doesnโt derail your healthy eating plan. Plus, the buttery, cheesy texture combined with savory tuna makes this dish absolutely irresistible!
Enjoy and happy baking! ๐
