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.
Macronutrients
One serving (three muffins) provides 150 calories, 22 g of protein, 4 g of fat and 5 g of net carbs.
Micros
The Cronometer screenshot below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
| Description | Amount | Unit |
| Spinach, Cooked from Frozen | 250 | grams |
| Cottage cheese, Lowfat | 1 | cup |
| Mozzarella Cheese, Fat-Free | 1/4 | cup |
| Eggs | 1 | medium |
| Egg Whites | 1.25 | cup |
| Garlic Powder | 1/2 | tsp |
| Nutmeg | 1/8 | tsp |
| Cayenne Pepper | 1/8 | tsp |
| Salt, Lite | 1/4 | tsp |
| Parmesan Cheese, Grated | 1 | tbsp, grated |
Directions
- Preheat oven to 180 degrees Celsius.
- Microwave frozen spinach for 5 minutes then drain and squeeze spinach.
- Add all other ingredients except parmesan cheese.
- Divide in muffin pan and sprinkle parmesan cheese on top.
- Bake in the oven for about 20 minutes until set.
Contributor
- 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.
- fat loss
- maximum nutrient density
- low carb & blood sugar
- blood sugar & fat loss
- bodybuilders
- high protein:energy ratio
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 Cronometer, Nutrient Optimiser will give you a prioritised list of foods and NutriBooster recipes that will help you plug your current nutritional gaps.