Egg Muffins

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.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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