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 various spices to boost the taste and minerals.
Using 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 K1.
The mozzarella provides plenty of calcium, the whole eggs provide some choline, and the egg whites boost the selenium and B2 for a well-rounded taste and nutrient profile.
Scorecard
- Diet Quality Score = 88%
- Satiety Index Score = 100%
- Protein % = 58%
- P:E ratio = 2.4
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
- 250 g spinach (frozen)
- 1 cup cottage cheese (low fat)
- 1/4 cup Mozzarella cheese (fat-free)
- 1.25 cups of egg whites
- 1/2 tsp garlic powder
- 1/8 tsp nutmeg
- 1/8 tsp Cayenne Pepper
- 1/4 tsp salt
- t tbsp Parmesan Cheese
Directions
- Preheat the 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 a muffin pan and sprinkle parmesan cheese on top.
- Bake in the oven for about 20 minutes until set.
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).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
