For those who crave the convenience and taste of a fast-food breakfast sandwich without the carbs, the keto egg McMuffin is the perfect solution. This recipe recreates the classic Sausage Egg McMuffin from McDonald’s but with a low-carb twist, replacing the traditional English muffin with keto-friendly alternatives. The result is a satisfying, protein-packed breakfast that will keep you full and energized throughout the morning.
What is a Keto Egg McMuffin?
A keto egg McMuffin is a low-carb version of the popular McDonald's breakfast sandwich. It typically consists of a sausage patty, a fried egg, and cheese, but instead of an English muffin, it uses either egg "buns" or keto-friendly bread alternatives. This modification significantly reduces the carbohydrate content, making it suitable for those following a ketogenic diet.
Why Choose a Keto Egg McMuffin?
- Low Carb: The traditional Egg McMuffin contains a significant amount of carbohydrates from the English muffin. The keto version eliminates this, making it a great option for those watching their carb intake. The traditional full carb version you get in the drive through is 28 net carbs.
- High Protein: Eggs and sausage are excellent sources of protein, which helps promote satiety and supports muscle growth.
- Customizable: You can easily adjust the ingredients to suit your taste preferences and dietary needs.
- Make-Ahead Friendly: Keto egg McMuffins can be prepared in advance and stored in the fridge or freezer, making them a convenient option for busy mornings.
Key Ingredients and Variations
The "Muffin"
- Egg "Buns": One popular method is to use cooked eggs as the "buns." These can be made by frying eggs in biscuit cutters or egg rings.
- Keto Bread: For those who prefer a bread-like texture, almond flour-based keto bread or muffins can be used.
The Filling
- Sausage: Bulk pork sausage is a common choice, but you can also use turkey, chicken, or Italian sausage. For a Whole30-compatible option, choose a sausage without sugar or other prohibited ingredients.
- Egg: Fresh eggs are essential for the classic McMuffin taste and texture.
- Cheese: American cheese is traditional, but cheddar, mozzarella, or any other cheese can be used.
Optional Additions
- Vegetables: Sliced tomatoes, spinach, sautéed mushrooms, or avocado can add flavor and nutrients.
- Condiments: Mayonnaise, guacamole, or sugar-free sauces can enhance the taste.
Keto Egg McMuffin Recipes
Method 1: Using Egg "Buns"
This method replaces the English muffin with steam-fried eggs, creating a completely grain-free and low-carb sandwich.
Ingredients:
- Bulk pork sausage (or your choice of sausage)
- Eggs
- Ghee or avocado oil
- Salt and pepper to taste
- Optional: Cheese, guacamole, or other toppings
Equipment:
- Two stainless steel 3½-inch biscuit cutters or egg rings
- Medium skillet with a lid
Instructions:
- Prepare the Sausage:
- Grab two stainless steel 3½-inch biscuit cutters, and grease the insides well with melted ghee or avocado oil spray.
- Place one cutter on a plate and fill it with the sausage meat. Gently press the meat down to uniformly shape a sausage patty.
- Heat a skillet over medium heat and add 1½ teaspoons of ghee or avocado oil. When the fat is shimmering, add the patty to the pan. If you really want the patty to keep its perfectly round shape, keep the mold on until the cooked patty shrinks away from the sides. Then, lift it off and away. (Wash and grease the inside of the biscuit mold and set aside.)
- Fry the sausage for 2 to 3 minutes on each side or until fully cooked. If your patty’s thick, you may need to cover the pan to make sure it’s cooked through. Once the patty’s ready, transfer it to a plate.
- Make the Eggy “Buns”:
- Grab two small bowls and crack one egg into each. Pierce the yolks with a fork.
- Heat a skillet over medium-high heat with the remaining 1½ teaspoons of ghee. (Make sure you’ve got a tight-fitting lid for this skillet.) When the ghee’s shimmering, place the two greased biscuit cutters in the pan, and pour an egg into each mold.
- Season the eggs with salt and pepper to taste. Then, add ¼ cup water to the skillet (outside of the egg molds), making sure not to splash the eggs.
- Turn down the heat to low, and cover the pan. Cook the eggs, covered, for about 3 minutes or until cooked through.
- Assemble the McMuffin:
- Place one egg "bun" on a plate.
- Top with the cooked sausage patty.
- Add cheese and any other desired toppings.
- Cover with the other egg "bun."
Method 2: Using Keto Bread
This method utilizes a keto-friendly bread or muffin as the base for the sandwich.
Ingredients:
- Almond flour
- Psyllium powder
- Baking powder
- Butter, melted (plus extra for greasing)
- Egg
- Ground pork
- Dried rosemary
- Ground sage
- Chili powder
- Salt and pepper
- Olive oil
- Cheddar cheese
Instructions:
- Make the Keto Bread:
- Add Almond Flour (3 Tbsp), Psyllium Powder (1/2 tsp), and Baking Powder (1/2 tsp) into a jug or bowl. Season with Salt (1 pinch). Mix everything until well combined.
- Add in Butter (1 Tbsp) and a Farmhouse Eggs® Large Brown Egg (1). Mix the dry and wet ingredients really well until smooth like a cake batter.
- Now grease a ramekin with butter and add in the mixture, smoothing out all sides and tapping the ramekin to avoid large air pockets.
- Place into the microwave on high for 90 seconds, when you bring it out it will have shrunk in from the sides and risen slightly. Carefully remove the muffin and leave it aside.
- Cook the Egg:
- In the same sized ramekin that you used for the bread, grease the outside with butter, crack the Farmhouse Eggs® Large Brown Eggs (2) into it, and gently break up the yolks.
- Microwave the eggs on medium for 60-90 seconds. Again it will shrink away from the sides and can be easily removed.
- Prepare the Sausage:
- For the sausage, into a bowl add in the Ground Pork (1 lb), season with Dried Rosemary (1 tsp), Ground Sage (1 tsp), Chili Powder (1/8 tsp), and finally season with Salt (1 tsp) and Simply Organic Black Pepper, Medium Grind (1 tsp). Mix gently with a fork, don’t over mix otherwise it will become tough and dry when we cook them.
- Roll into balls and shape into patties the size of the ramekins used for the bread and eggs.
- In a nonstick pan over medium to high heat, add in Olive Oil (1 Tbsp) and the sausage patty. Cook the sausage patty for 3 minutes on each side. You’re after a nice crust on the outside but juicy and tender in the middle.
- Remove the patty and leave to rest for 1 minute.
- Assemble the McMuffin:
- In a nonstick pan, cut the bread in half and toast the muffin.
- To assemble, on the muffin, place the sausage patty, the egg, Cheddar Cheese (1 slice), and top with the other half of the muffin.
Method 3: Quick Keto McMuffin
This method offers a super easy and quick way to make a keto egg McMuffin, perfect for busy mornings.
Read also: Easy Low-Carb Cheese Crackers
Ingredients:
- Almond flour
- Butter, melted
- Egg white
- Baking powder
- Egg
- Sausage patty
- Toppings or cheese (optional)
- Oil for ramekins
Instructions:
- Make the Keto Muffin:
- Oil 2 seven oz ramekins or mugs with your choice of oils. I like olive.
- Add almond flour and butter to a small mixing bowl. Microwave on high for 20-30 seconds until butter is melted.
- Add egg white and baking powder to the mixing bowl and combine thoroughly.
- Pour batter into an oiled 7 oz ramekin or mug.
- Microwave on high for 90 seconds. The finished muffin should pull away from the side of the ramekin slightly.
- Let cool for 30 seconds and dump the muffin out. Slice in half.
- Cook the Egg:
- Add a large egg to the egg yolk that you reserved when making the English muffin.
- Cover with a small saucer and microwave 20 seconds at a time until done to your liking. Usually about 60 seconds total for me. CAUTION: See recipe notes about microwaving eggs.
- Assemble the McMuffin:
- Remove the egg and place it on the English muffin.
- Add any toppings or cheese at this time.
- Let cool for 30 seconds before removing the cover.
Tips for Success
- Use Quality Ingredients: Choose high-quality sausage and fresh eggs for the best flavor.
- Grease Well: When using biscuit cutters or ramekins, grease them thoroughly to prevent sticking.
- Cook Eggs Carefully: Avoid overcooking the eggs, as they can become rubbery.
- Microwave Eggs with Caution: When microwaving eggs, cover them and cook in short intervals to prevent explosions.
- Customize to Your Liking: Experiment with different cheeses, vegetables, and seasonings to create your perfect keto egg McMuffin.
Storing and Reheating
- Storage: You can fry up the eggs and sausage ahead of time and store them in a sealed container in the fridge for up to four days.
- Reheating: For muffins stored in the fridge, you can simply heat them for 30 to 60 seconds in the microwave. Frozen muffins should be thawed first, and then rewarmed. To rewarm them in the oven, preheat to 300ºF and give them up to 5 minutes to warm through.
Nutritional Information
The nutritional information for a keto egg McMuffin can vary depending on the specific ingredients and portion sizes used. However, a typical keto egg McMuffin made with almond flour bread and sausage will contain approximately:
- Calories: 500
- Net Carbs: 4g
Read also: Keto Calorie Counting: A Detailed Guide
Read also: Magnesium Supplements for Keto