February 24, 2017
June 28, 2017

Tired of the standard bacon and egg keto breakfast? Been aching for a portable keto meal that’s as ready to go as you are? Well then, it’s time to say good morning to these simple and delicious magic meatless muffins.

Inspiration struck this morning. Don’t ask me why, because I didn’t sleep that great, but you take it as it comes in this line of work. While lining the cookie sheet to cook the bacon I decided the usual scrambled soft egg co-star of this show needed an upgrade. My eyes scanned the room. A-ha…hellooooo sweet potato.

My next a-ha? The freshly washed cupcake tin from meatball night started oogling me from the drying rack. Then I glanced a little to my left and what did I see? My handheld cheese grater’s silver face sparkled in the sunlight. I guess my morning mindfulness meditation must be working or something because after spying those three things with my little eye, I got busy.

Not a creature was stirring yet. Well, maybe that’s not true. One of my three lovely dogs is always on guard underfoot waiting to hear the usual “uh-oh” call when something they can eat falls to the floor. While my cohabitating humans were still sleeping, I jumped into action. Green onions about ready to hit the compost pile, check. I can still use you. Fun new cayenne pepper infused salt, you sound delicious. Hop aboard the flavor train. Potato peeler, small cutting board and my favorite, sharp trusty knife, where you at? Shoot. Minor detour, I’ve got to wash those last two things. Done, now on to the magic.

You may be wondering why I named this recipe magic morning meatless muffins. Aside from the obvious descriptors, I deemed them magic because even in my half awake state I managed to create a fantastic balance of flavor in record time. From prep to table, these beauties took 30 minutes. And yes, in case you’re wondering, I even counted the time it took me to wash the dishes I needed to make them. Are you ready to dazzle your family like David Copperfield or Penn and Teller? Maybe Chris Angel is more your style? David Blaine perhaps? So many magicians, so little time, but I digress. If you decide to give this recipe a try, reach out and let me know what your loyal audience thinks about them. Until next time, abracadabra, I’m out!


Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: Serves 3

Serving Size: 2 muffins

Calories per serving: 201

Fat per serving: 14

Carbs per serving: 10

Protein per serving: 13

Fiber per serving: 1



  • 6 organic cage free eggs, whisked with 1 ounce filter water
  • 1/2 medium sweet potato, peeled and shredded
  • 2 stalks green onion, finely sliced
  • 1 TBSP coconut oil
  • 1/2 tsp cayenne pepper infused sea salt
  • Fresh cracked salt and black pepper to taste


  • Preheat oven to 350 degrees.
  • Take the coconut oil and rub it along the bottom and sides of six standard sized cupcake slots in a cupcake tin. Next, take enough shredded sweet potato to line the bottom of the greased slots to a depth of 1/2". Sprinkle with a pinch of regular salt and place the tin in the oven and bake for about 8 minutes.
  • While the potato is baking, mix the remaining ingredients in a small mixing bowl or a two cup liquid measuring cup. If you can't find cayenne pepper infused salt locally, this is the brand used in the recipe purchased from Amazon.
  • Take the tin out of the oven and pour an equal mixture of eggs on top of the potato lined slots, filling to just about 1/8" below the top.
  • Place tin back in oven and bake another 10-12 minutes, just until eggs rise and brown slightly. Remove from oven and carefully lift muffins from slots with a small flexible spatula or frosting spreader.
  • Serve two muffins along side a few slices of bacon to make this meal a true keto-paleo powerhouse. Otherwise, serve two muffins and enjoy a light vegetarian breakfast.
  • Notes

    Adding 4 slices of bacon to this meal brings the total macros to the following: 361 calories, 26 grams fat, 25 grams protein and 9 grams net carbs.

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