4.8 from 18 votes
Mediterranean Keto Egg Muffins With Ham
These egg muffins have a little Mediterranean flair and are packed with protein!
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
Servings:
6
Muffifns
Calories:
189 kcal
Course:
Breakfast
Cuisine:
American
Ingredients
- 9 lices deli ham thin cut
- 1/2 cup roasted red pepper sliced, plus additional for garnish, canned
- 1/3 cup spinach minced, fresh
- 1/4 cup feta cheese crumbled
- 5 egg large
- pinch salt
- pinch black pepper
- 1 1/2 tablespoons pesto sauce
- basil for garnish, fresh
Instructions
- Preheat your oven to 400 degrees Fahrenheit and generously spray a muffin tin with cooking spray.
- Line each muffin tin with 1 1/2 pieces of ham, making sure you don't leave holes for the egg mixture to seep out of.
- Place a little bit of roasted red pepper in the bottom of each muffin tin.
- Place 1 tablespoon of minced spinach on top of each red pepper.
- Top the pepper and spinach off with a heaping 1/2 tablespoon of crumbled feta cheese.
- In a medium bowl, whisk together the eggs, salt, and pepper. Divide the egg mixture evenly among the 6 muffin tins.
- Bake for 15-17 minutes until the eggs are puffy and feel set.
- Remove each cup from the muffin tin and garnish with 1/4 teaspoon of pesto sauce, additional roasted red pepper slices, and fresh basil.
- Enjoy!
Cup of Yum
Nutrition Information
Calories
189kcal
(9%)
Carbohydrates
2g
(1%)
Protein
15g
(30%)
Fat
13g
(20%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
5g
(25%)
Trans Fat
0.01g
(1%)
Cholesterol
168mg
(56%)
Sodium
659mg
(27%)
Potassium
210mg
(4%)
Fiber
0.4g
(2%)
Sugar
1g
(2%)
Vitamin A
845IU
(17%)
Vitamin C
16mg
(18%)
Calcium
63mg
(6%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6 Muffifns
Amount Per Serving
Calories 189
% Daily Value*
| Calories | 189kcal | 9% |
| Carbohydrates | 2g | 1% |
| Protein | 15g | 30% |
| Fat | 13g | 20% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 168mg | 56% |
| Sodium | 659mg | 27% |
| Potassium | 210mg | 4% |
| Fiber | 0.4g | 2% |
| Sugar | 1g | 2% |
| Vitamin A | 845IU | 17% |
| Vitamin C | 16mg | 18% |
| Calcium | 63mg | 6% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.