Of which 0.8 g sugars and 2.2 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Complete protein (egg) · Choline (egg) · Iron (spinach)
Allergens egg, milk
Flourless egg and spinach muffins
A protein-packed snack to go, ready in half an hour.
Ingredients
- 6 large eggs (300 g / 10½ oz)
- 1 cup fresh spinach, chopped (60 g / 2 oz)
- ¼ cup grated cheese, mozzarella or cheddar (30 g / 1 oz)
- ¼ small onion, finely chopped (30 g / 1 oz)
- 1 tbsp extra-virgin olive oil (10 g)
- 1 tbsp chopped fresh herbs (parsley, chives) (3 g)
- sea salt and black pepper, to taste
- olive oil, for greasing
Method
- Preheat the oven to 180 °C (350 °F). Lightly grease a muffin pan with olive oil or use silicone muffin cups.
- In a large bowl, beat the eggs. Add the chopped spinach, grated cheese, chopped onion, olive oil, fresh herbs, salt and pepper. Mix until well combined.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Snacks & Sweets”. The English edition is coming soon.
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