These keto egg muffins make for a quick and easy low carb snack.
Eggs provide about half the energy in this recipe, along with a solid dose of protein, choline, selenium and vitamins B2 and B5.
Ham adds more protein and vitamin B1 while the spinach and thyme boost the folate, vitamins A and K1, calcium, copper, iron, magnesium and manganese.
One serve provides 139 calories, 14 g protein, 8 g fat and 1 g of net carbs
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 100 g ham
- 150 g spinach, defrosted, wilted
- 2 tbsp parmesan cheese
- 4 large eggs
- Sprinkle of fresh thyme leaves (optional)
- Preheat fan-forced oven to 180°C.
- Lightly grease four muffin holes in a muffin tin or use individual 3/4 cup-capacity ovenproof dishes.
- Line base and sides of each dish with two slices of ham.
- Place some spinach in each hole.
- Gently crack 1 egg into each dish. Season with salt and pepper, sprinkle thyme leaves.
- Sprinkle each with 2 teaspoons parmesan.
- Place in the oven. Bake for 15 to 20 minutes or until egg white is just set. Remove from oven. Stand for 2 minutes before eating.
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