Ham & Cheddar Egg-White Muffins

Breakfast · Easy · 30 min (10 prep + 20 cook) · Makes 1 serving (~70 g protein). Use the planner's servings stepper to batch-cook.
High-proteinLow-carbGluten-free
Ham & Cheddar Egg-White Muffins — high-protein breakfast recipe

Ham & Cheddar Egg-White Muffins delivers 70 g of protein for just 5 g net carbs — minimal fuss, maximum protein. It keeps net carbs low and added sugar near zero, so your energy stays steady.

70 gProtein
5 gNet carbs
27 gFat
1 gFiber
520Calories

Ingredients

  • 4 Large eggs
  • 200 g Liquid egg whites
  • 100 g Lean cooked ham
  • 40 g Cheddar cheese
  • 40 g Baby spinach
  • Salt, pepper & chives, to taste

Equipment

  • oven + sheet pan

Method

  1. Heat oven to 180°C (350°F) and grease a 6-cup muffin tin.
  2. Whisk the eggs and egg whites; stir in diced ham, grated cheddar and chopped spinach; season.
  3. Divide between the cups and bake 18-20 min until set and springy.
  4. Cool slightly; eat warm or refrigerate for grab-and-go breakfasts.

Storage & make-ahead

Fridge up to 4 days or freeze up to 2 months; reheat in a toaster or microwave. Great for batch breakfasts.

Tip

Makes the whole batch = one 70 g serving, or split across the week. Egg whites push protein up without extra fat.

Dietary swaps

Dairy-free: Cheddar cheese → dairy-free cheese (for lactose intolerance or a dairy-free diet)

Full nutrition (estimated, per serving): 520 kcal · 70 g protein · 5 g net carbs · 27 g fat (16 g sat) · 1 g fiber · 2 g sugar · 2410 mg sodium. Allergens: Milk, Egg. Macros are realistic estimates from standard food-composition values; brands and portions vary.

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