Low-fat Spinach Muffins

This low-fat muffin recipe provides a highly satiating nutrient-dense treat which is ideal if your goal is fat loss.  It uses a mixture of whole eggs and egg whites with a range of spices to boost the taste and minerals.

The use of egg whites, low-fat cheese and egg whites keeps the protein:energy ratio high. The spinach provides plenty of manganese, copper, iron, magnesium, potassium folate, vitamin A, and vitamin K. The mozzarella provides plenty of calcium, the whole eggs provide some choline, the egg whites boost the selenium and B2 for a well-round taste and nutrient profile.


One serving (three muffins) provides 150 calories, 22 g of protein, 4 g of fat and 5 g of net carbs.


The Cronometer screenshot below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.   


Spinach, Cooked from Frozen250grams
Cottage cheese, Lowfat1cup
Mozzarella Cheese, Fat-Free1/4cup
Eggs 1medium
Egg Whites 1.25cup
Garlic Powder1/2tsp
Cayenne Pepper1/8tsp
Salt, Lite1/4 tsp
Parmesan Cheese, Grated1tbsp, grated


  1. Preheat oven to 180 degrees Celsius.
  2. Microwave frozen spinach for 5 minutes then drain and squeeze spinach.
  3. Add all other ingredients except parmesan cheese.
  4. Divide in muffin pan and sprinkle parmesan cheese on top.
  5. Bake in the oven for about 20 minutes until set. 


  • Monica Kendall

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.   

How Can I Calculate My Nutrient Intake?

If you’re interested in checking if you’re getting just enough dietary phosphorus, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge

After a few days of tracking your current diet in CronometerNutrient Optimiser will give you a prioritised list of foods and NutriBooster recipes that will help you plug your current nutritional gaps.