Easy & Delicious Keto Enchilada Muffins (Perfect for Meal Prep!)
Enjoy the flavors of enchiladas in a convenient, portion-controlled muffin form with this Easy & Delicious Keto Enchilada Muffins recipe! Savory ground beef is combined with cauliflower rice, enchilada sauce, and cheese, then baked to perfection in muffin tins. These are great for a quick lunch, snack, or meal prep. This low-carb, high-protein, and naturally gluten-free recipe is a delightful addition to your health journey!
Yields: 12 muffins Prep time: 15 minutes Cook time: 30 minutes
Ingredients:
- 1 ½ pounds ground beef (80/20 or 85/15 recommended)
- 1 cup cooked cauliflower rice (see instructions below)
- 1 cup keto-friendly enchilada sauce (KETO NOTE: Choose a brand with no added sugar/starch, e.g., Frontera, Siete, or make your own)
- ½ cup egg whites (from approximately 3-4 eggs)
- 2 ½ teaspoons taco seasoning (KETO NOTE: Ensure no added sugar or starches)
- 1 teaspoon onion powder
- 1 cup shredded cheese (e.g., cheddar, Monterey Jack, Mexican blend), divided
- Cooking spray (for muffin pan)
Equipment:
- Large skillet
- Colander or cheesecloth (for cauliflower rice)
- Large mixing bowl
- Muffin pan (12-cup)
Instructions:
- Cook & Prepare Cauliflower Rice: If using fresh cauliflower, rice it in a food processor or with a grater. Cook the cauliflower rice according to your preferred method (steaming, microwaving, or sautéing). Once cooked, it’s crucial to remove excess moisture. Place the cooked cauliflower rice in a colander and press out as much water as possible using the back of a spoon. Alternatively, wrap the cauliflower rice in cheesecloth and squeeze out the excess liquid.
- Preheat Oven & Brown Beef: Preheat your oven to 375°F (190°C).
- In a large skillet over medium-high heat, brown the ground beef, breaking it up with a spatula. Drain off any excess grease.
- Combine Ingredients: In a large mixing bowl, combine the browned ground beef, squeezed cauliflower rice, enchilada sauce, egg whites, taco seasoning, and onion powder. Mix well to combine all ingredients.
- Assemble Muffins: Spray a 12-cup muffin pan generously with cooking spray.
- Scoop the mixture evenly into the prepared muffin pan, filling each cup almost to the top.
- Bake: Bake in the preheated oven for 20 minutes.
- Add Cheese & Finish Baking: Remove the muffin pan from the oven. Sprinkle the remaining ½ cup of shredded cheese evenly over the tops of the muffins.
- Return the muffin pan to the oven and bake for another 10 minutes, or until the cheese is melted and bubbly and the muffins are set.
- Cool & Serve: Remove the muffin pan from the oven. Let the muffins cool in the pan for a few minutes before carefully removing them. Enjoy!
Tips for Success:
- Cauliflower Rice Moisture: Removing as much moisture as possible from the cauliflower rice is essential to prevent soggy muffins.
- Keto Enchilada Sauce: Many store-bought enchilada sauces contain sugar or starch. Look for a keto-friendly brand or make your own.
- Muffin Pan Greasing: Thoroughly greasing the muffin pan will help the muffins release easily.
- Cheese Distribution: Reserve some cheese to top the muffins for a nice cheesy finish.
- Storage: Store leftover muffins in an airtight container in the refrigerator for up to 3-4 days. They reheat well in the microwave or oven.
Recipe Analysis & Dietary Classification:
These Keto Enchilada Muffins are a delightful addition to your health journey!
- High Protein: Yes, from the ground beef and egg whites.
- Low-Carb: Yes, by using cauliflower rice instead of traditional rice or tortillas.
- Keto: Yes, this recipe is keto-friendly, provided the enchilada sauce and taco seasoning are sugar-free and low-carb.
- Gluten-Free: Yes, this recipe is naturally gluten-free.
Read on how to prepare keto butterscotch cinnamon cheesecake.
Enjoy!!
