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.
Scorecard
- Diet Quality Score = 92%
- Satiety Index Score = 55%
- Protein % = 39%
- P:E ratio = 1.4
Macros
One serving provides 139 calories, 14 g of protein, 8 g of fat, and 1 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 4
- 100 g ham
- 150 g spinach, defrosted, wilted
- 2 tbsp parmesan cheese
- 4 large eggs
- Sprinkle of fresh thyme leaves (optional)
Directions
- 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 the 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, and sprinkle thyme leaves.
- Sprinkle each with 2 teaspoons of 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.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
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