Low Carb Egg McMuffins

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This recipe can be made once in preparation for the week.  It is half the calories of an Egg McMuffin and half the price.

 

Ingredients:

  • 6 or 12 eggs
  • 6 or 12 strips uncooked bacon
  • 6 or 12 muffin tin
  • (Optional) Avocado, tomato, cheese

In a 6 or 12 muffin tin, curl an uncooked bacon strip around the sides of each muffin tin.  Break an egg into each tin with salt and pepper for taste.  Bake in the oven at 350 degrees for 15-20 minutes.  Allow to cool before serving.  To increase the nutritional value, add an avocado slice or a tomato wedge or sprinkle some shredded cheese on top.  Making 6 or 12 at one time can reduce breakfast time for the rest of the week as the leftovers can easily be stored in an air tight container in the refrigerator.  Serve one up a day for the rest of the week.

Calories and Nutritional Value:

Regular McDonald’s Egg McMuffin:

  • 300 calories, 29g carbohydrate, 18g protein

Muffin-less Egg McMuffin:

  • 1 large egg            102 calories, 1g carbohydrate, 7g protein
  • 1 slice bacon          44 calories, 0g carbohydrate, 3g protein

Total: 146 calories, 1g carbohydrate, 10g protein

If you’re not yet convinced, examine the muffin-less muffin another way. Eggs are about .11 cents a piece, and bacon about .42 cents a piece.  That’s a .53 cent breakfast!

Another way to think about your savings is in the 150 extra calories eaten over 6 days.  That equals 900 calories extra calories for the week.  To burn that off, a person would have to walk an extra 30 minutes each day for 4.5 days.

Patrick Nemechek, D.O.

Patrick Nemechek, D.O.

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