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, vitamin B2 and vitamin B5.  

Ham adds more protein and vitamin B1 while spinach and thyme boost the folate, vitamin A, vitamin K1, calcium, copper, iron, magnesium and manganese.   


One serve provides 139 calories, 14 g protein, 8 g fat, 1 g of net carbs and P:E = 1.4.


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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