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Low Carb & Ketogenic Diet Recipes

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Keto Beef and Broccoli Muffins

Keto Beef and Broccoli Breakfast Muffins

 

Keto Beef and Broccoli Breakfast Muffins

Keto Beef and Broccoli Muffins

These beef and broccoli muffins make a great protein-rich breakfast, lunch or snack option, and are absolutely ideal for batch cooking and refrigerating or freezing for later.
4.50 from 2 votes
Prep Time 12 minutes
Cook Time 30 minutes
Total Time 42 minutes
Course Breakfast, brunch, Snack
Cuisine American
Servings 8
Calories 122 kcal

Ingredients
  

  • 2 tbsp extra virgin olive oil or unsalted butter
  • 1 small red onion finely diced
  • 90 g broccoli florets
  • 70 g kale (leaves only) rinsed and finely chopped
  • 250 g minced beef (ground beef)
  • 2 eggs beaten
  • a pinch of sea salt

Instructions
 

  • Preheat the oven to 180°C (350°F),160°C (325°F) for fan assisted. Select a non-stick cupcake tray (muffin pan) and lightly oil 8 of the muffin cups.
  • Heat two tablespoons of olive oil or butter in a frying pan (skillet) over a low/medium heat. Add the diced onion and chopped broccoli florets. Sweat the vegetables for 3-4 minutes until just tender.
  • Add the chopped kale to the pan, stir to combine and remove from the heat. Set aside to cool.
  • Add the minced beef (ground beef) to a large mixing bowl. Add the cooled vegetables. Season generously with sea salt and mix together well to combine, distributing the vegetables throughout the beef.
  • Add the beaten egg to the beef mixture and stir well. Mix everything together so that the beef and vegetables are well combined with the egg.
  • Divide the mixture evenly between the oiled muffin cups. Pat the tops of each down with a spoon so that it is flat.
  • Transfer to the oven to bake for 25 minutes or until completely cooked through and golden brown all over. Allow to cool and firm a little then carefully ease the beef muffins from the tray using a spatula.

Notes

The recipe can easily be adapted to incorporate other leftovers that you have or to change the flavours and keep things interesting i.e. sub the onion for the green parts of leeks, thinly sliced and add your favourite cheeses.
Keyword beef, beef and broccoli muffins, breakfast muffins, ground beef, keto muffins, low-carb muffins, minced beef, Muffins
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