Keto egg muffins

Keto egg muffins with salmon and Mediterranean herbs

Keto egg muffins with delicious herbs and soft smoked salmon… But wait, any egg muffin is Keto! isn’t it? Sometimes you’ll see corn, cereals, flour, starch and other additives, so there’s a reason this one is specifically called Keto egg muffin! In fact, it’s so Mediterranean that it could be a new star in any KMD kitchen where we eat more protein!

When making savoury muffins, try avoiding Keto flours

Almond, coconut or any other Keto flour will make the consistency better, but it will not necessarily make it a healthy creation! You want to reduce the carbs to minimum, right? Furthermore, you want to consume more omega-3, less omega-6. Finally, you don’t want to many oxalates in your diet!

Our solution comes in form of flourless recipes that work as a miracle if you include some patience. A good mixer is also crucial for flourless creations unless you have been trained by an old-fashioned chef who prefers to whisk things manually!

Savoury Keto Cheesecake
Savoury cheesecake in a bundt pan is an excellent example that you need no flour to make delicious Keto baked goodies

Keto Egg muffins alternations

This specific recipe could be made with chopped cooked meat, other types of fish or even shrimp. I think it would work with chopped calamari or octopus as well. However, smoked salmon is readily available and could be the healthiest option if you find a wild caught product without harmful additives.

Keto egg muffins

We were lucky to find Scottish wild salmon that was literally salted and smoked as it comes from the water! Products like these are true treasures, and it’s worth searching for them and paying a bit higher price!

Seafood and eggs, endless combinations

In Ancient Greece and especially during the rule of Roman Empire, fish and seafood pies were particularly popular. When reading about ancient recipes, I decided to play around these ingredients. In general, Fish pie  is a traditional British dish, originated in Scotland where my salmon came from. In ancient times, fish was eaten to celebrate or call for help by the goddess Venus or Aphrodite.

Keto egg muffins
Throughout history, artists were inspired to paint the birth of Aphrodite/Venus birth scene

Romans were fond of eating fish and they brought this habit to Britain. This is how the Scottish fish pie was born. Naturally, original recipe includes potatoes, just like in the Shepard’s pie, but we will skip totally!

On the other side, Muffins, could be seen as mini pies, while the idea to use seafood with eggs is just perfect. We already wrote about benefits of these two ingredients and nothing screams healthy more than enough of easy-to-digest protein in your meals!

Patience with egg whites

Keto egg muffins are fluffy and tasty, but to make that without any flour you just have to whisk or mix egg whites into a firm meringue. Then gently mix in the rest of the ingredients and watch the miracle happen!

Ideally, you will use silicon muffin moulds, but what works as well are the ceramic moulds which can be used to serve the muffins in the same dish they were baked in!

While preparing, think of the ancient times and maybe fall in love all over again! Well, after all, that’s Aphrodite’s department! 😉 As we know, she was born out of sea foam. Meringue reminds me of sea foam, while salmon gives flavour and smell of sea! Ideal for cold and rainy autumn days!

Keto egg muffins with salmon and Mediterranean herbs

Recipe by Roberta KapsalisCourse: Mediterranean, Recipes, Sea Food
Servings

6

servings
Prep time

15

minutes
Cooking time

15

minutes
Calories

300

kcal

Ingredients

  • 1 tbsp apple cider vinegar

  • 6 medium eggs (or 18 quail eggs)

  • 200g (7 oz) 8 smoked salmon

  • 40g (1,4 oz) crumbled Feta

  • 1 tbsp Extra virgin olive oil

  • 1/2 red bell pepper (finely chopped)

  • 1/2 yellow bell pepper (finely chopped)

  • 1/2 tsp red, black and white pepper (freshly ground)

  • 1 tbsp freshly chopped parsley

  • Dried Mediterranean herbs of your choice (oregano, thyme, sage, dill, marjoram, saffron, rosemary, peppermint, etc…)

Directions

  • Divide egg whites from egg yolks. Finely chop peppers, salmon and crumble Feta cheese. Mix these with the yolks and add 1 tbsp of olive oil. Add all the herbs starting with the dried ones.
  • Whip the egg whites with apple cider vinegar into a firm meringue using an electric mixer. Now, gently mix the yolk mixture with meringue using a silicone spatula.
  • Place the mixture into silicone muffin moulds (alternatively use muffin paper cups in the metallic moulds) and bake in the oven at 180ºC (350ºF) for 15-17 minutes.
  • Serve warm.

Notes

  • Nutritional label is per single muffin, but ideal portion would be 3-4 muffins.