Creamy Avocado & Smoked Salmon Egg Muffins (High‑Fat Keto Breakfast)

Backstory: As Chef Keto (Dr. Kobe Keto), I love turning classic breakfast flavors into portable, high‑fat keto meals. These egg muffins combine rich avocado, buttery cheese, and omega‑3‑rich smoked salmon for a satisfying morning that’s not just bacon and eggs.

Ingredients (serves 4, makes 8 muffins)

• 8 large eggs
• 1 ripe avocado (about 140–180g), mashed
• 100 g (3.5 oz) full‑fat cream cheese, softened
• 100 g (3.5 oz) smoked salmon, chopped (common allergen: fish)
• 1/2 cup (50 g) shredded sharp cheddar or Gruyère (full fat)
• 2 tablespoons heavy cream
• 2 tablespoons chopped fresh dill (or 1 tbsp dried dill)
• 1 tablespoon lemon zest (optional)
• 1 teaspoon Dijon mustard
• 1/2 teaspoon sea salt (adjust to taste)
• 1/4 teaspoon black pepper
• 1–2 tablespoons olive oil or melted butter (for greasing)
• Optional garnish: extra dill, salmon flake, or a few capers

Instructions

1. Preheat oven to 180°C (350°F). Grease a standard 12‑cup muffin tin or line 8 cups with silicone liners; reserve the rest for another use.
2. In a large bowl, whisk eggs with heavy cream, Dijon mustard, salt, and pepper until blended.
3. Stir in mashed avocado, softened cream cheese, shredded cheese, chopped smoked salmon (reserve a little salmon for topping if desired), dill, and lemon zest. Mix until relatively smooth — small avocado lumps are fine.
4. Spoon the mixture evenly into 8 muffin cups (fill about 3/4 full). Top each with a few reserved salmon flakes or extra cheese if desired.
5. Bake 18–22 minutes, until edges are set and the centers are slightly jiggly but cooked (a toothpick comes out mostly clean). If using a dark pan, check earlier.
6. Let muffins cool 5 minutes in the tin, then remove to a rack. They firm up while cooling.
7. Serve warm with a pat of butter, extra dill, or a few capers. Store leftovers in an airtight container in the fridge for up to 4 days; reheat gently in the microwave or oven. Can be frozen individually for up to 1 month.

Flavor profile

• Rich and savory with buttery avocado and cream cheese, brightened by dill and lemon zest, and a smoky, silky finish from smoked salmon.

Keto-Friendly explanation

• High in healthy fats from avocado, cream cheese, cheese, and salmon; low in carbs (main carb source: minimal from egg and avocado). Protein is moderate, keeping the meal aligned with keto macronutrient goals.

A solid keto meal worth sharing. Publish it so the keto community can enjoy it too.