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.

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 

DescriptionAmountUnit
Spinach, Cooked from Frozen250grams
Cottage cheese, Lowfat1cup
Mozzarella Cheese, Fat-Free1/4cup
Eggs 1medium
Egg Whites 1.25cup
Garlic Powder1/2tsp
Nutmeg1/8tsp
Cayenne Pepper1/8tsp
Salt, Lite1/4 tsp
Parmesan Cheese, Grated1tbsp, grated

Directions

  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. 

Contributor

  • Monica Kendall

Suitable for

  • Fat loss

Ranking 

Click the links below to see the highest-ranking recipes for each goal.

nutrient density70%
lean bulking/bodybuilder74%
fat loss86%
blood sugar & fat loss75%
blood sugar/diabetes 20%
athlete/bulking12%
ketogenic 8%
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